Fascia, the connective tissue that forms the body’s internal framework, hasn’t always been in the spotlight. While anatomists have known about it since ancient times, it was often discarded during dissections until the 1980s, seen as mere wrapping that obstructed the study of more important structures. In recent decades, however, our understanding has grown—and some might say gone too far. Today, many personal trainers claim you can loosen fascia with foam rollers or tap into its elastic properties to jump higher and do more push-ups. But what does fascia actually do, and can you really benefit from it?
“The best way to describe fascia is to think of a tangerine,” explains Natasha Kilian, a musculoskeletal physiotherapy specialist at Pure Sports Medicine. “There’s the outer peel, and underneath, the white pith that divides and holds the segments together. Fascia works similarly: it’s a continuous network that wraps around and connects everything in the body, from muscles and nerves to blood vessels and organs. Essentially, it’s like an internal wetsuit, providing support and integration.” If you’ve ever carved a piece of meat, it’s the thin, silvery layer surrounding the muscle, similar to cling film.
Physically, fascia is made of collagen, but 70% of it is water. It hydrates through movement that compresses it, pumping fluid through its layers to keep them flexible and smooth. It also contains nerve endings that detect movement, pressure, and temperature, influencing posture, movement, and body awareness.
“It’s constantly communicating with the brain about what the body is feeling,” says Kilian. “It’s not just a thin layer—it’s a vast, functional sensory system that holds us together.”
Healthy fascia acts like a biological spring, recycling energy during movement and enhancing efficiency in activities like running and jumping. This has led some coaches to suggest you can use its elasticity to become more explosive, such as by “screwing” yourself into the ground for extra push-ups, but that’s not entirely accurate. “It won’t perform miracles or make you magically stronger,” says functional movement specialist and anatomist Julian Baker. “But if we keep it fluid and mobile, it improves our movement quality.”
Changing your usual desk posture from time to time can really help. Fascia adapts to our repeated actions, locking us into certain movement patterns and making others more difficult. “Our bodies are smart,” Kilian notes. “When we repeat an activity, the body adapts to make it easier. For many of us, that means hours hunched over a keyboard. Over time, we stiffen in that position. So if you work long days and play cricket or tennis on weekends, you might feel it when you bowl or serve—your fascia has tightened from keeping your arms forward all week.”
The simplest way to address this is to do more of the movements you usually only do occasionally. “I think of it as a circle of potential,” Baker explains. “If I ask a group to raise their arms as high as they can, then take a breath and lift them further, they always go up a few more inches. That’s because we have an extended range we rarely use. That’s our circle, and as we age and move less, the circle shrinks. As it gets smaller, our connectiveAs we age, our connective tissue shrinks, which can limit our range of motion. For example, at 85, reaching for a cup on a shelf doesn’t require strong back muscles as much as it does full mobility. The key takeaway isn’t about any specific movement or range—it’s to keep moving in as many varied ways and directions as possible.
However, fascia isn’t free from issues, and addressing them can be challenging. Many fascial problems don’t show up on scans like MRIs, which is why deep structural issues in the body are often hard to diagnose.
So, how can you improve your fascia? In the past, common advice included rolling the sole of your foot on a golf ball or using a foam roller on your iliotibial band—a thick band of tissue running from your hip to your knee—in a technique known as self-myofascial release. But this may not be as effective as once thought.
According to Kilian, current understanding suggests you can’t actually “break up” fascia in the way many believe. While rolling may help by increasing blood flow and easing tension, it’s crucial to view the body as a whole system. You need to consider tension in your glutes, hamstrings, calves, and back, not just the spot where you feel pain. Discomfort often arises from how these muscles and fascial lines interact—or fail to—so don’t blame the wrong area.
Baker offers a different perspective on why rolling might still be beneficial. He points out that if you roll your thighs daily for a month, your fascia may not change, but the act of getting down on the floor and back up involves movements you might not otherwise do for weeks. It’s that added movement that makes the difference.
What does this mean for everyday life? It could be worth trying activities like rock climbing—Baker leads a group for people over 50—swimming, dancing, or Pilates, all of which challenge your body in new ranges of motion.
If those seem too intense, simply moving more naturally can help. Kilian suggests observing how cats or dogs stretch, or how we naturally yawn and move when relaxed on vacation, reaching our arms out. Our bodies instinctively know which directions to move to release tension and free tight fascia. Even a slow, deep breath during a stretch can help lengthen fascia and promote freer movement.
There’s still much to learn about fascia—after all, we’ve only recently started paying attention to it. For now, the best advice is to move as much, as often, and in as many different ways as you can.
Frequently Asked Questions
Of course Here is a list of helpful and concise FAQs about fascia and foam rolling
Understanding Fascia The Basics
Q1 What exactly is fascia
A1 Fascia is a thin strong weblike layer of connective tissue that wraps around every muscle bone nerve and organ in your body holding everything together
Q2 Ive never heard of it Why is fascia so important
A2 Think of it as your bodys internal scaffolding Healthy fascia is flexible and slippery allowing your muscles to move freely When it gets tight or sticky it can cause pain stiffness and limit your range of motion
Q3 What causes fascia to become tight or problematic
A3 Common causes include poor posture repetitive movements a lack of stretching dehydration and injuries or surgery
Fascia and Your Overall WellBeing
Q4 How can tight fascia impact my overall wellbeing beyond just muscle soreness
A4 Tight fascia can lead to chronic pain reduced flexibility poor circulation headaches and even a feeling of general stiffness that makes daily movements harder
Q5 Can emotional stress affect my fascia
A5 Yes Stress can cause you to unconsciously clench your muscles which in turn tightens the fascia around them creating a cycle of tension
Foam Rolling A Practical Solution
Q6 What is a foam roller and how does it work on fascia
A6 A foam roller is a cylindrical tube of compressed foam By using your body weight to roll over it you apply gentle pressure to the fascia helping to release tightness and restore mobilitya process often called selfmyofascial release
Q7 What are the main benefits of using a foam roller
A7 Regular foam rolling can increase flexibility decrease muscle soreness improve blood flow break up adhesions in the fascia and enhance your overall range of motion
Q8 Is foam rolling just for athletes
A8 Not at all Anyone who experiences stiffness from sitting at a desk standing for long periods or general daily life can benefit from it
HowTo and Best Practices
Q9 How often should I use a foam roller
A9 For general maintenance aim for 2
