Expert Contribution

Fascia and how it impacts our health

Fascia is an important piece to whole body health, yet often does not get the attention it deserves. Just below our skin, fascia incases our entire body like a thin layer of webbing, connecting our muscles, organs, bones, ligaments, and blood vessels. The fascia helps to give our body shape, protect tendons and joints, and reduce internal friction. This expansive network of connective fibers is responsible for about 50% of our flexibility, stability, and suppleness of the body. 

Layers of Fascia 

We have 3 primary layers to our fascia: Superficial, Deep, and Visceral. Each has an important role to play in supporting the total wellness of the body’s structure and movement ability. 

Supporting Fascia 

Fascia can be damaged, weak and unhealthy due to: 

Injuries and trauma 

Poor posture 

Sedentary lifestyle 

Repetitive movements 


Standard American Diet 

Sleep quality 

and more…! 

This often results in feeling achy, experiencing stiffness, having tender points, muscle cramps, headaches, or otherwise unexplained bodily weaknesses. Fascia support helps to break down stuck points in the webbing called adhesions, which can be a source of both tension and pain. Oftentimes, what is perceived as “muscle pain” may in fact be a problem with the surrounding fascia. 

Fascia contains nerves that respond to heat, pressure, and movement. Therefore, supporting your fascia will often combine one or more of these elements. Below is a list of simple ways to implement fascia support practices into your regular health routine: 

Stretch daily: aim for at least 10 minutes of stretching at least large muscle groups. 

Light movement: try going for a walk, yoga, or low impact cardio. 

Self myofascial release: using a tennis ball, foam roller, or other Trigger Point tool. 

Weekly sauna or steam room. 

Stay hydrated: drinking at least 1/2 your body weight in ounces of filtered water each day. 

Get a massage or similar manual therapy body work on a regular basis. 

Follow a clean eating plan free from sugars, processed foods, inflammatory oils, and toxins (dyes, additives, pesticides, etc.) 

Healthy Fascia 

When our fascia is well supported, it allows for: 

Increased blood flow 

Greater flexibility 

Less tension 

Less restrictive movement 

Less structural pain 

Reduces risk of injury 

Improved posture, alignment, and symmetry 

Improved performance and faster recovery 

Start caring for your fascia today and experience the miraculous health benefits. 

Free 15-minute consults with Body Love Clinic. Visit our website:

By Danielle Faris Murphy, MA, BCHN, NE with Body Love Clinic

About The Author

Functional Medicine & Nutrition
Dr. Brandy Zachary, DC, IFMCP
Body Love Cafe

Dr. Brandy Zachary, DC, IFMCP discovered the power of Functional Medicine first hand when a “mystery illness” left her declared permanently disabled. Unwilling to accept that diagnosis, she fought back and launched Body Love Cafe, an award-winning holistic health clinic.

BLC is all about natural medicine that meets cutting-edge science to provide answers as to why you don’t feel well. We hear you. We see you. We believe you. It’s not in your head and we’ve got the technique and labs to show why.

Patients have said “Dr. Zachary figures out why you feel like crap but your MD says you’re fine.” 

View All Contributions