Why Does Fascia Tissue Become Damaged?
Considering that fascia envelops our entire body, it's not hard to imagine that most of us in today’s world are experiencing some level of small-scale fascia damage. When soft connective tissue is impaired, the body’s overall communication and internal awareness are disrupted. Movement can no longer pass through the damaged area, creating a chain reaction that leads to further injuries in other parts of the body—like dominoes falling, amplifying the scope of the damage.
*Fascia can be damaged when we push the body beyond its limits in certain movements. For instance, if we carry heavy loads for extended periods each day—especially when this is a job-related task—it can lead to uncontrollable injuries. When we lift weights for fitness purposes, we have greater control, but even then, overtraining can harm our fascia. Understanding the importance of rest in our fitness routines is crucial for fascia protection. Timing intense workouts is also vital for the health of our internal organs. While softer practices carry less risk of overtraining, relying only on gentle stretching exercises is also not ideal for fascia. A balanced exercise routine—where work and rest are equally prioritized, and acute pain during exercise is respected—can help prevent damage.
*Accidents, falls, sudden shocks, blows, or even unconsciously tensing up during a dental procedure can all cause fascia damage. Trauma from such external forces exerts significant pressure on the fascia. After necessary medical interventions, long-term rehabilitation should incorporate fascia regulation. Psychological reactions during fascia regulation are also possible, and specialists will be attentive to both the physiological and psychological processes.
*During open surgeries, fascia tissue is also cut. In the medical field, the implications of cutting fascia during surgeries haven’t been fully explored yet. However, many people report that after surgery, they lose sensation in the area or struggle to move it as freely. For example, I’ve heard many participants say they couldn’t feel their abdomen for a long time after a cesarean birth. In such cases, it’s helpful to approach the area with patience, care, and gentle exercises. Without applying pressure, working on reconnecting the tissue can support its recovery.
*Our modern lifestyle, which leads us to sit far more than necessary, has a profound impact on our fascia system. I probably don’t need to point out that much of the lower back and neck pain we experience is caused by this. Sitting for long periods with the pelvis tucked in or "tucked under" inevitably disrupts the spine’s alignment, affecting all other body lines. Moreover, constantly looking forward—at phones, screens, documents, or books—and even slightly downward throws off our entire postural balance. If you work at a desk—like most of us do at some point—it’s a good idea to get up and walk occasionally or, if possible, do some simple 5-10 minute stretches and movements in your chair. You can set reminders for yourself if you tend to get absorbed in your work.
*Accordingly, if you’re spending the day lounging on the couch watching movies, with little to no physical activity, fascia damage is almost inevitable. Imagine certain areas of your body sticking together due to immobility. Since inactivity breeds more inactivity, we all know how necessary it is to break free from this cycle. If you haven’t moved in a while and are just getting started, I recommend setting a very minimal goal, like 30 minutes once a week. Gradually increasing from there will help both your body and mind adjust to the new routine.
*It’s also well-known that chronic stress damages fascia tissue. In fact, there’s hardly any area of our lives that chronic stress doesn’t affect. While we all need some level of stress to function, when it becomes chronic—causing stress reactions even when there’s no immediate stressor—it can create serious issues throughout the connective tissue. Here, we find ourselves in a chicken-or-egg situation: rather than trying to address chronic stress by working directly on the stress itself, we could instead work on relieving the fascia system through movement, dance, or walking, which in turn alleviates chronic stress.
*We know that aging also “dries out” the fascia to some extent. This is why so many people take hyaluronic acid supplements and why we fight so hard against wrinkles. The goal is to keep our tissue hydrated and supple. While good nutrition supports this, if there’s no movement in your life, if you’re not sweating occasionally, then forget about hyaluronic acid. It’s essential to engage in bouncing, jumping, stretching, and resistance training—in short, to encourage the body to produce hyaluronic acid through fibroblasts. We will all age, but how “dried out” we become during the process is largely within our control.
Traditional Chinese Medicine has a saying: “The more flexible and mobile your spine is, the younger you are.” So, they’ve measured youthfulness by the level of fluidity and vitality in the body. When we remember that fascia wraps around the entire body and plays a role in the membrane and connection of every tissue, we can see how every moment spent with our body is an investment in our fascia.
I don’t think it’s realistic to aim for intense exercise every day in today’s world, which is why I emphasize the importance of integrating 15-minute movement practices into daily life, without pushing ourselves too hard. Even dancing for five minutes to a song can make a difference. If that’s not possible, at least try to be more consciously present in your body during everyday activities, like sitting or doing household chores. The more we invite this awareness, the more it will naturally invite movement into the body. All we need is to learn how to listen.