What is fascia?
Fascia is a structure that runs through various tissue layers, surrounds the muscles, and at the same time connects and protects different parts of your body. It is a specific type of connective tissue and serves several vital functions within the musculoskeletal system:
- it shields the muscles, allowing them to move freely,
- is responsible for the correct conduction of impulses,
- it plays an important role in proprioception, also known as deep sensation,
- it helps maintain correct posture,
- it protects against infection and inflammation.
There are two types of fascia. The superficial, subcutaneous fascia separates muscle tissue from the skin's dermal layers. The deep fascia surrounds the muscles, separating them from one another while providing mobility and flexibility. It also connects them to the skeletal system, playing a crucial role in maintaining their proper position and shape. Fascia is composed of three types of fibres:
1. Collagen (white) – responsible for the tissue's resistance to stretching and sagging;
2. Elastin (yellow) – provides elasticity and resilience to the fascia;
3. Reticulin (reticular) fibres — bind the tissue together and enable it to wrap around organs, connecting membranes, vessels, and nerves.
It is important to remember that the structure of fascia varies throughout the body, depending on its location and the mechanical forces applied to it.
Fascia problems - what are the causes and symptoms?
Fascial issues may present themselves in two forms, both resulting from lifestyle. Avoiding exercise and not paying attention to your nutrition and hydration can put your fascial tissue at risk of damage. They can be caused by poor posture, stress, nutrient deficiencies, or insufficient hydration. On the other hand, if you regularly engage in physical activity – whether at work or during sports training – your fascia may be susceptible to mechanical injuries and inflammation caused by local muscle and joint overload.
Typical symptoms of fascial ailments include:
- pain – can occur in various parts of the body and is sometimes difficult to pinpoint,
- muscle stiffness – manifests as restricted mobility between muscles, accompanied by feelings of tightness and fatigue,
- swelling and puffiness – are caused by lymphatic fluid retention at the site of injury,
- reduced mobility – results in a decreased range of motion in specific musculo-articular groups,
- postural disorders – arise from the ‘dodges’ our bodies perform to prevent pain.
If you ignore these symptoms for an extended period of time, you could put yourself at risk of chronic pain. Intense physical activity can often lead to localized tissue overload and injury, including damage to fascial tissue. The consequences can include inflammation requiring antibiotic treatment and, in more severe cases, even surgical intervention.
How can you effectively care for your fascia?
When researching fascial training, you’ll encounter a wide variety of mobility classes, physiotherapy treatments, massage and self-massage techniques, mindfulness practices, and even alternative medicine approaches. This is because there is no single, official method of fascial training; rather, several proven activities contribute to maintaining fascial health.
If your activity focuses on:
- improving mobility and flexibility of the body,
- different types of stretching,
- work on deep sensing,
- proper blood supply, hydration and muscle regeneration,
this means it can act as a form of fascial training.
Here are 4 of the most popular ways to keep your fascia in good shape, which you can try regardless of your fitness level:
1. Warm-up, stretching, recovery. These are essential components of any physical activity that not only enhance fitness but also protect the fascia from injury. Physically active individuals are also reminded of the importance of rest—overtraining can cause injury and pain in the fascia.
2. Foam rolling. The most commonly recommended and available form of fascial training, which can be performed individually. Foam rolling is a self-massage technique involving rolling the muscles using special foam rollers or massage balls in different planes of movement. The aim of the exercises is to neutralise tension, properly hydrate the tissues, and improve their elasticity. Fascial training is often combined with various types of static and dynamic stretching. Foam rolling is also performed immediately before the actual training session.
3. Functional training. Although the primary goal of bodyweight exercises is not specifically to condition the fascia, their focus on mobility, flexibility, and stabilization often benefits it. Calisthenics, yoga or pilates classes also focus on deep sensory mechanisms, which promotes fascial health. Moderate intensity is a good choice both for beginners and for those looking to add variety to their training.
4. Physiotherapy. There are many types of treatments that address fascial dysfunctions. Importantly, they are only performed by qualified professionals. Among the most commonly mentioned are deep tissue massage, manual therapy, rolfing, the FDM (Fascial Distortion Model) method or trigger point release techniques. Support from a physiotherapist is especially recommended for those who engage in regular intensive exercise and experience musculoskeletal conditions or injuries.
What are the benefits of fascia training?
The most frequently cited motivations by Poles for engaging in physical activity are pleasure and relaxation, preventive health care and improved mood, according to the survey 'MultiSport Index 2024: Sportcrastination’. Most of us train to maintain our quality of life and comfort, and fascial training perfectly addresses these needs. Healthy fascia is not only about prevention and avoiding pain — it also means greater mobility and independence in daily life over the long term. Fascial training can also be an appealing option for individuals beginning physical activity later in life or returning to it after a long hiatus. The wide range of methods and activities means that there is something to suit everyone.
Although, according to the 'MultiSport Index 2024' study, only 4% of physically active people are motivated to exercise by competition, fascial training can make a significant difference for them. It is not just about injury prevention but also about the benefits of improved mobility, tissue flexibility, muscle strengthening, and more effective recovery. Since professionals benefit from fascial training methods, amateurs can also gain a lot by incorporating them into their training plans.
Whichever group you fall into, taking care of your fascia will always benefit your health. Check out the range of classes available with your MultiSport card and arrange a fascial training session that suits your individual needs.
References:
- MultiSport Index 2024: Sportcrastination. Jak (nie) ćwiczą Polacy?, Minds & Roses i IRCenter for Benefit Systems, 2024.
- Schleip R., Müller D. G., Training principles for fascial connective tissues: Scientific foundation and suggested practical applications, Journal of Bodywork and Movement Therapies, 2013.
- Konrad A., Nakamura M., Tilp M. et. al., Foam Rolling Training Effects on Range of Motion: A Systematic Review and Meta-Analysis, Sports Medicine, 2022.
- Schleip R. et al, Fascia:A The Tensional Network of Human Body, 2012.
- Stecco C., Pirri C. Fede C. et al, Fascial or Muscle Stretching? A Narrative Review, Applied Sciences, 2021.
- Jutrzenka-Jesion J., Chochowska M., Hojan-Jezierska D., Physiotherapy in the treatment of myofascial trigger points, Hygeia, 2018.
- https://edition.cnn.com/2023/09/05/health/fascia-training-pain-relief-wellness, web access: 29/08/2025