Adherent fascia can be the cause of numerous complaints, including once you don’t associate with fascia. Fascia is a very resilient and elastic membrane that envelops organs and individual muscle strands, among other things. Fascia can stick together and harden. Pain occurs, from abdominal, neck, shoulder, back and joint pain – to pain that travels throughout the whole body. In this article we describe why this is the case and what you can do about it.
Fascia – the special connective tissue
The term “fascia” comes from Latin and means something like “band” or “bundle”, which describes the structure of the fascia tissue very well as it is part of the connective tissue. It is band-shaped, tear-resistant and rich in collagen and has a thickness of between 0.5 and 3 millimeters.
The fascia tissue consists of collagen fibers, water and various adhesives. This combination ensures stability, elasticity and lubricity.
Thus, the fascia give our body support, enable smooth movements and, if necessary, even allow a gentle movement of the organs.
As a network-like and extremely complex connective tissue, the fascia envelops all organs, muscles, vessels, bones, tendons and ligaments. They connect everything together, hold all parts of the body together and fix them in the right place.
However, the functions of this fabric go far beyond pure shaping and binding functions.
Fascia tissue – water reservoir and part of the immune system
For example, fascia tissue serves as an indispensable water reservoir due to its high water-binding capacity. It also plays a key role in the body’s defense function.
This tissue forms an important barrier that makes it much more difficult for foreign bodies to penetrate, and it also contains so-called macrophages.
These are phagocytes that are part of the immune system. They are able to enzymatically break down pathogenic microorganisms and tissue debris.
Fascia enables the movement of organs
The fascia tissue ensures that all of our organs and body parts always stay in their predetermined place. If this were not the case, they would tumble through the body with every movement.
But despite this organizing property, the tissue allows the organs to move from their fixed position when necessary. This is the elementary prerequisite for breathing, digestion, and even pregnancy to be possible at all.
When you breathe in, the lungs can expand and the organs in the abdominal cavity can be moved slightly downwards without one of these organs affecting the function of the other.
During pregnancy, almost all organs are pushed to the side so that the baby has enough space to grow. And even in this extreme situation, the organs do not suffer excessively because they are protected by the fascia tissue so that they do not rub directly against one another.
The different types of fascia
There are different types of fascia with different functions, which are divided into three groups:
Superficial fascia
… are located in the subcutaneous tissue and consist primarily of loose connective tissue and fatty tissue. They connect all organs and tissues with each other, store fat and water, serve as buffers and enable the organs to move.
Deep fascia
… have the most fibers and surround every single muscle, all bones and joints. This also includes the tendons, tendon plates, ligaments and joint capsules. Within the muscle, they separate the individual muscle fibers from each other so that they cannot rub against each other.
In addition, they are equipped with numerous sensory receptors. These react to mechanical and chemical stimuli as well as to temperature fluctuations. For this reason, this connective tissue is often referred to as a sensory organ.
In addition to the sensory receptors, this tissue area also contains all peripheral nerve endings, i.e. those nerves that lie outside the brain and spinal cord. Therefore, a large number of potential pain receptors are also found here.
Visceral fascia
… are responsible for the suspension and embedding of the internal organs and the brain. Each of these organs is equipped with a double layer of fascia for protection. Examples of this type of tissue are the meninges (membranes that protect the brain and spinal cord), the pericardium, the pleura of the lungs and the peritoneum.
Lack of exercise causes the connective tissue to stick together
In order for the fascia to remain stable and elastic at the same time, they need to be moved sufficiently. However, they should not be overloaded, because too much movement, as well as a lack of movement, can cause the connective tissue to start to stick together.
In this situation, their ability to glide is limited, which in turn has a significant impact on our mobility – and thus on our well-being.
How a disturbed lymphatic system causes the fascia to stick together
In addition to the blood vessels, the lymphatic vessels also run through the fascia tissue. The blood vessels transport nutrients to the cells, and the lymphatic vessels transport metabolic waste products and other harmful substances away from the cells.
The lymph flow is maintained exclusively by muscle movement, so the lymphatic system also depends on sufficient muscle activity, i.e. movement.
The Lymphatic system
If, for example, there is prolonged muscle tension, e.g. in the neck, shoulder or back area, the lymph flow there can be noticeably impaired due to the lack of muscle movement. Since this area is no longer moving adequately, it cannot be supplied with sufficient nutrients. And the removal of harmful substances no longer works either.
Since the lymph also transports the blood clotting factor fibrinogen, things can now become even more problematic. Normally, fibrinogen is present in the lymph in dissolved form. In the case of lymph congestion, however, the fibrinogen accumulates in the tissue and is then broken down into fibrin under the influence of other substances. Read more about lymphatic drainage here.
The blood clotting factor fibrinogen is transformed into fibrin – a “glue” produced by the body, whose normal job is to close wounds. However, since there is no wound, the fibrin sticks the surrounding connective tissue together instead.
Cause of indefinable pain
The stuck fascia now leads to two different problems: the loss of their tensile strength and flexibility significantly limits the mobility of the affected muscle fibers.
Also the nerves that run through this area of tissue can be compressed, which can lead to severe pain. This is pain whose cause cannot be identified on an X-ray, so in cases of indefinable pain, the connective tissue must always be considered.
According to fascia researcher Dr. Robert Schleip, human biologist and head of the Fascia Research Project at the University of Ulm, only 20 percent of back pain is caused by the intervertebral discs . The remaining 80 percent have other causes, including, not infrequently, stuck connective tissue.
When the fascia tissue hardens
Older people generally have a much lower proportion of fluid in their bodies than younger people. This loss of fluid naturally also affects the connective tissue.
The previously balanced ratio between fibrous and aqueous components shifts, which is why the connective tissue of older people often consists predominantly of solid, inflexible collagen fibers and significantly fewer elastic fibers.
As the fluid content changes, the spatial structure of the connective tissue also changes. Instead of the normal diamond-shaped arrangement, the fibers now look like a knotted ball of wool. The fascia grow into each other, become matted and begin to stick together at every corner and end.
This inevitably means that the muscles’ ability to move is increasingly restricted. If the connective tissue hardens, bending or stretching the joints becomes increasingly painful. The development of a so-called Baker’s cyst can also be encouraged by tense and hardened connective tissue.
Adherent and hardened fascia: A danger for organs and the brain
Since the connective tissue covers the entire organism like a net, it is only a matter of time before the organs are also affected by the hardening of the fascia. This is particularly dramatic because a rigid outer shell prevents the organs from absorbing sufficient nutrients and releasing harmful substances in the appropriate quantities.
The blood supply, and thus the oxygen supply to the organs, is also made more difficult, so that the vitality of the affected organs steadily decreases – all this less as a result of age than as a result of a lack of fluid and stuck or hardened connective tissue.
Even the connective tissue in the brain contracts in older people due to the lack of fluid. As a result, the space between the skull bone and the brain becomes increasingly larger.
This development is particularly fatal in the event of a fall on the head, as the brain then hits the top of the skull with force due to the large gap. The result of such a fall is often a traumatic brain injury , which can lead to serious brain injuries.
Muscle soreness: The result of damaged fascia
In addition to the adhesion and hardening of the connective tissue, excessive sporting activities and persistent poor posture can also contribute to its injury. For example, overstretching leads to damage to the collagenous fascia fibers.
A seemingly harmless overstretching can be noticed as muscle soreness, which is caused by overstressing the muscles. However, this causes fine tears in the fascia, which trigger small inflammatory processes. Therefore, muscle soreness is actually not as harmless as many people think. Fortunately, this injury usually heals within a few days.
The situation is completely different with a muscle strain or a torn muscle fiber. These are among the far more serious and therefore long-lasting injuries to the connective tissue, which also occur as a result of overstretching.
Tendon irritation and inflammation, heel spurs or tennis elbow are nothing more than injuries to the connective tissue, which indicate incorrect or excessive strain on the affected structures.
Furthermore, cuts, broken bones or any type of surgery lead to injuries to the connective tissue fibers, with the latter causing great damage to the tissue, as a particularly large number of fibers can be injured here.
Lack of exercise and stress
In order to maintain their stable and at the same time supple structure, the fasciae depend on adequate movement. A lack of movement leads to pathological changes in the connective tissue. It becomes matted, stuck together and hardened.
In particular, people who exclusively do sedentary work will experience changes in the tissue over time in the form of neck, shoulder or back pain.
The protective posture that everyone affected unconsciously adopts due to the pain makes the situation even worse, because the changed posture now causes an additional overload of the connective tissue in another place, which then also manifests itself in pain.
Just like a lack of exercise, persistent stress also has a negative effect on the tension of the connective tissue, which Dr. Robert Schleip was able to prove in his studies.
In stressful situations, the body releases special hormones that allow it to adapt to the changed situation. These hormones cause the connective tissue fibers to tense up without the muscles being involved in this process. As soon as the stress is over, the connective tissue relaxes again.
However, if the stress is not only short-term but persistent (chronic stress), the fascia remain permanently tense. As a result, they lose their flexibility, just like a permanently stretched rubber band, and eventually harden. For this reason, long-term stress situations can severely impair the mobility of those affected.
In addition, matting, adhesion or hardening of the connective tissue always has an impact on the nerve endings running through this tissue area. They can be literally squeezed together and immediately react with pain.
This clearly shows that pain is not only caused by tissue injuries. And since ongoing stress, not only in a professional context, has become almost a “normal” condition these days, it is not surprising that countless people complain of chronic joint, neck, shoulder or back pain.
Over acidification damages the fascia
Over acidification of the body indicates that the healthy ratio between acids and bases has shifted in favor of acids. Many factors can contribute to this over acidification. These include an unhealthy diet and lifestyle as well as persistent physical or mental stress.
An excess of acid damages the entire organism, and connective tissue is by no means exempt from this. Quite the opposite, because this tissue has particularly intensive contact with the acids that accumulate in the extracellular fluid due to its high fluid content.
This is the fluid that is found outside the cells throughout the body. Therefore, it is the fascia that is confronted with it in all areas and is therefore the first to react to over acidification.
The connective tissue loses its flexibility in an over-acidic body environment. It hardens and thereby impairs blood and lymph flow as well as muscle activity. The acid also irritates the sensitive tissue, so that inflammation can occur in all areas of the body.
The nerves surrounded by the fascia are also irritated by the excess acid, which in turn can manifest itself in indefinable pain.
Whiplash – A catastrophe for our fascia
Even minor rear-end collisions can lead to whiplash, as the force of the impact is transmitted to the entire body in a flash. All types of tissue are accelerated abruptly for a moment and then come to a sudden standstill. Not at the same time, however, but at an earlier or later point in time depending on the type of tissue. This situation causes total chaos in the body.
The head and neck are initially overstretched backwards before both are suddenly thrown forwards. The belt that is fastened causes the torso to twist internally on impact. The right shoulder, which was not held in place by the belt, is first pulled forwards and then downwards. The downward force presses the diaphragm onto the liver, which can overstretch or strain the liver’s strong ligaments.
From the liver, the impact force finally reaches the kidneys. Since these are not attached to strong ligaments like other organs, but are only protected by the renal fascia and renal fat, the kidney is pushed downwards and twists in the process.
Even the inside of the spine and skull are affected by the effects of such a thrust force. Ultimately, the entire fascia system is affected, so that after a while the effects of the accident are anchored throughout the body.
The pain that most often occurs after a car accident affects the neck and head. But other painful symptoms can also occur some time after the accident, which travel throughout the body – and which often no one associates with the “minor” whiplash.
The pain occurs here and there and the organism simply cannot rest. At some point, the constantly moving pain also puts a strain on the psyche of those affected.
Conventional diagnostic procedures will not be able to provide an explanation for this pain, because overstretched or injured fascia cannot be seen on an X-ray.
A changed fascial tension travels through the body
This example clearly shows that the entire organism is held together by connective tissue. Everything is connected to everything else and therefore a change in tissue tension can always have an impact on the tension of the fascia in other areas of the body.
For example, if the connective tissue of the liver hardens due to inflammation of the organ, the tension of the connective tissue in the area of the right kidney also changes. And ultimately the right shoulder is also affected.
The entire shoulder joint then sinks slightly downwards, towards the liver. This creates additional tension on the shoulder joint, which can ultimately severely impair the mobility of the right arm. Any shoulder and arm problems would therefore always be a case for the fascia specialist or osteopath.
Contact a specialist
If you are suffering from pain whose cause cannot be found, it is worth contacting a fascia specialist. There are now numerous therapists who offer targeted treatment in this area. Osteopathy, Rolfing, Visceral Manipulation and Senmotic therapy have achieved impressive results in this regard.
Manual treatment, which reaches even deep tissue layers, is the focus of every fascia therapy. The therapist’s sensitive hands can detect adhesions or hardening of the connective tissue and dissolve them. In this way, experienced therapists – accompanied by targeted training – can restore the connective tissue to its original state.
Five Tips for Your Fascia Health
Below we give you some tips with which you can contribute to the flexibility and health of your connective tissue.
Tip 1 – Fascia training
The fascia tissue is very easy to train. Therefore, you can have a major impact on the health of your connective tissue through full-body stretching.
Training should always consist of soft, dynamic stretching exercises, which is why training methods such as yoga, Pilates, Tai Chi and Qi Gong are particularly suitable for strengthening your connective tissue.
Regular exercise ensures that the connective tissue cells are stimulated to replace old collagen fibers with new ones. In addition, the entire body is supplied with better blood flow and thus optimally supplied with oxygen and nutrients.
The connective tissue changes slowly, but then permanently. For this reason, it is advisable to do the training regularly.
In addition to the exercise methods mentioned, you can find numerous targeted exercise programs on the Internet that you can carry out comfortably at home.
Tip 2 – Trampoline swinging
Swinging or jumping on a high-quality trampoline is also an excellent, gentle way to train the fascia.
At the same time, all major muscle groups are addressed, cartilage and intervertebral discs are vitalized and supplied with fluid through movement, the cardiovascular system is stimulated and the immune system is strengthened.
Trampoline swinging is most effective for the connective tissue when combined with one of the exercise workouts recommended above.
Tip 3 – Fascia roller for self-massage
The fascia roller is an additional tool for revitalizing the connective tissue. It is a firm foam roller that, in conjunction with special exercise routines, intensively massages the connective tissue. When used regularly, it is said to stimulate the tissue and loosen stuck tissue.
Tip 4 – Deacidification through alkaline intake
In order to create an optimal environment for your fascia tissue in which it can regenerate itself as best as possible, it is extremely important to deacidify the body. There are various measures available to you for this, which, when used in combination, achieve excellent results.
Therefore, first of all, opt for a plant-based, alkaline diet, as this allows the body to eliminate excess acids as quickly as possible. We have listed the foods that are best suited for this purpose in our acid-base table. Here’s the link to the acidic and alkaline foods PDF.
If possible, combine the alkaline diet with an additional intake of natural, alkaline food supplements, such as high-quality minerals (e.g. alkaline citrates ), alkaline juices (e.g. celery juice, cucumber juice, beetroot juice, etc.), bitter substances or similar products that increase the alkaline content in your body and at the same time promote the elimination of acids.
Of course, it is not “only” your connective tissue that benefits from the increased intake of alkaline foods and the elimination of excess acids, because now your entire organism can breathe a sigh of relief and activate its self-healing powers.
Tip 5 – Silicon and OPC strengthen the connective tissue
Silicon, together with OPC, is a good nutritional supplement for your connective tissue. Due to the outstanding property of both substances to accelerate the formation of collagen and elastin, they are extremely helpful for the rapid regeneration of connective tissue.
The silicon also ensures that the newly built fascia has optimal stability and elasticity, while OPC, as a powerful antioxidant, protects the connective tissue cells from the destructive effects of free radicals and also promotes tissue regeneration.
Conclusion on the fascia
You now know the extremely important tasks that connective tissue performs and the consequences that can result from stuck, hardened or injured fascia. It is therefore always worth taking action and taking measures to keep your connective tissue healthy and supple.
However, in the case of indefinable chronic pain, or after accidents and operations, you should definitely consult a fascia specialist or osteopath – so that you can enjoy your life pain-free again as quickly as possible.
Outstanding article thank you
Thank you!