What Is Fascia?<\/p>\n
According to White, fascia is a connective tissue that runs all throughout the body, holding our muscles, organs, bones, tendons, and even nerves in place. Composed of collagen, elastin, and ground substance<\/a> (a gel-like substance in most of the body\u2019s connective tissues), it provides both structure and flexibility, which helps our bodies move. There are different kinds of fascia<\/a>, says White, but for dancers, it\u2019s most helpful to think about its relationship to muscles.\u00a0<\/p>\n How Does Fascia Work?<\/p>\n Fascia helps define muscle groups. White uses a burrito analogy to provide a visual, with muscles as the filling and fascia as the tortilla. \u201cMuscles can contract and move by themselves,\u201d she says, \u201cbut wrapped in fascia, they become much more efficient.\u201d She adds that fascia has three key functional characteristics: tensegrity, thixotropy, and myofascial structure:<\/p>\n Tensegrity is the ability to combine tension and compression, which creates stability in muscles and joints.\u00a0<\/p>\n Thixotropy is a substance\u2019s ability to move between more solid and fluid states. \u201cFascia can become softer and more elastic, which allows our body to stretch and bend,\u201d says White.<\/p>\n Fascia\u2019s myofascial structure involves its interconnectedness with muscle. When a muscle contracts, it pushes against the fascia, creating resistance and generating more force, says White. \u201cFascia allows us to be stronger, create more power, and jump higher.\u201d<\/p>\n What Is Fascial Injury?<\/p>\n Because fascia is intertwined with the body\u2019s various tissues, fascial injury can be difficult to define, says White. \u201cOftentimes when we see fascia that\u2019s not working well, it\u2019s because there\u2019s been a traumatic injury, like a torn muscle or tendon. The fascia in that area probably also tore.\u201d\u00a0<\/p>\n If the connective tissue between fascia and muscle grows too rigid, the fascia can also become \u201cstuck down,\u201d continues White. This is also known as \u201cadhesion\u201d (think: scar tissue), and it affects muscles\u2019 ability to contract and move correctly. This can contribute to feelings of weakness, tightness, or delayed recovery from overuse issues, like tendonitis.<\/p>\n With either traumatic or chronic injury, it\u2019s crucial to consider the full picture: \u201cIf we don\u2019t step back and look at how fascia connects to the entire body, we may miss a part of the healing process.\u201d<\/p>\n What Are Fascial Slings?<\/p>\n A full-picture view is also important because of systems known as fascial slings, which connect muscle groups across the body. The posterior oblique sling, for example, connects the shoulder to the opposite hip, across the back. White explains that if a dancer\u2019s left arabesque isn\u2019t as high as the right, they could try doing some stability exercises for the right shoulder blade outside of class. \u201cThere may be a disconnect where the fascia isn\u2019t working as well across that [sling] line.\u201d<\/p>\n Sometimes, she says, when dancers have a knot, the myofascial connection can send the pain signal to a different part of the body. This can make it difficult for dancers to self-treat trigger points through self-massage, foam rolling, or other at-home release methods. White, who is certified in myofascial trigger-point therapy and dry needling, recommends triggerpoints.net<\/a> for a visual of trigger-point pain-referral areas connected by fascia. If self-treatment isn\u2019t working, dancers should consult a physical therapist or an athletic trainer.<\/p>\n How to Treat Fascial Injury<\/p>\n When it comes to fascia, different kinds of massage target different issues. White explains that with trigger-point or deep-tissue massage, the fascia ideally gives and allows pressure to transfer to the knot deep inside the muscle. But if the fascia is too rigid, prolonged or increased pressure can cause it to stiffen further. In those cases, \u201ca lighter type of massage, called myofascial release, is better,\u201d she says. \u201cWe gently pull at the fibers to get them to stretch and separate.\u201d<\/p>\n![\"In](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2025\/11\/Dr.-Jessi-White.-Photo-by-Aria-Smith-of-Planes-and-Pixels-1006x1024.jpg\"){kind=tracking}
Dr. Jessi White. Photo by Aria Smith of Planes and Pixels, courtesy White.<\/p>\n![\"A](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2025\/11\/Deep-Fascia.-Courtesy-White.jpg\")
A rendering of deep fascia. Photo courtesy White.<\/p>\n![\"Color](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2025\/11\/Fascial-Lines.-Courtesy-WhiteBasicmedical-Key.jpg\")
Fascial lines. Photo courtesy White\/Basicmedical Key.<\/p>\n