The Fascia and Function Connection: Optimize Performance with Healthy Fascia

by: Dolly Stokes, FiTOUR® Research and Development

For many years, trainers have been using myofascial release techniques to improve range of motion and mobility as well as aid in recovery and prevent injury. But working the fascial system effectively is much more than foam rolling and mobility exercises.

The fascial network acts as a shock absorber and force transmitter throughout the body. Healthy fascia is vital to perform agility, strength, and power movements in a fluid manner.

When we incorporate regular fascial training in our programs, we will see significant and positive outcomes in our clients which include increased power output, enhanced proprioception and coordination, and improved fluidity through movements.

What is the Connection Between Fascia and Performance?

Fascia is a 3-D web of myofascial slings that connect the fascia and muscles throughout the body in continuous lines of tension and support. Fascia is composed of collagen and elastin, like Saran Wrap, which wraps around every muscle, organ, and nerve in the body.

In relation to the musculoskeletal system, there is superficial fascia, which lies close to the skin, and deep fascia, which surrounds the muscles and bones. Both the superficial and deep fascia provide structural support and allow for fluid movement. “Bound” fascia, whether from injury, dehydration, or stress, can result in pain and reduced mobility.

In the FiTOUR® Primary Myofascial Release course, superficial and deep fascia are compared to an orange. The orange peel is the skin, the white pith represents the superficial fascia, and the thin membranes that separate the orange segments and hold the juice represent the deep fascia. This comparison clarifies how fascia surrounds individual muscles and demonstrates how it secures each muscle group in position. Without the support of fascia, the muscles would be disorganized.

When fascia is healthy, it is flexible and stretches easily. Fascia contains more than 250 million nerve endings, enabling it to function as a sensory organ for proprioception (knowing where the body is in space) and pain transmission.

Fascia also works as a force transmitter, which helps the body understand how much force to transmit when performing a task. For example, if a client expects to lift a 50-pound dumbbell, their body adjusts accordingly. But if you tell them a 10-pound dumbbell is fifty pounds, they will prepare for a heavier weight and might not lift the lighter dumbbell smoothly, despite it being much easier.

What are Myofascial Slings and Why Do They Matter?

From origin to insertion, the muscles spiral around the bones with myofascial lines located within four myofascial slings in the body: (1) Anterior Oblique Sling; (2) Posterior Oblique Sling; (3) Lateral Sling; and (4) Deep Longitudinal Sling.

The myofascial slings help the body move in an integrated fashion rather than being isolated by transmitting force through the body. Each sling connects multiple joints and muscles and allows the body to move fluidly and efficiently.

These spirals through the kinetic chain are what allow the body to move smoothly and fluidly. When an injury to muscle(s) or bound fascia is present, the spiral lines can become congested. Congestion can disrupt the spiral lines, which can result in stiff and awkward movement.

When one sling becomes congested through injury, weakness, inflexibility, or other issues, it can cause movement compensations that negatively affect posture and can cause pain in an area that originates from another region. For instance, plantar fasciitis may cause neck pain, or a tight hip may cause shoulder pain. It is like the old song “The Knee Bone is Connected to the Thigh Bone.”

What are the ways to Incorporate Fascia Training?

Individuals with well-conditioned fascia will have an enhanced power output, which will allow them to move more efficiently through improved range of motion, enhanced proprioception, and reduced risk of injury.

There are four techniques to help your clients obtain and maintain healthy fascia tissue:

• PNF (proprioceptive neuromuscular facilitation) stretching and mobility activities that target the four myofascial slings.
• Myofascial release using foam rollers, small balls, and PNF stretching and mobility activities.
• Plyometric training using activities such as box jumps, skipping, and bounding.
• Perform movement patterns that integrate the whole-body myofascial slings.
  
  

How Can I Learn More?

• FiTOUR® sponsored PFP webinar “The Fascia and Function Connection:  Optimize Physical Performance with Healthy Fascia” that airs on April 29, 2026. In this webinar, Dolly will discuss specific fascia-focused training techniques and will provide videos with practical applications.  This is a must-watch webinar that will help you provide programming to improve the health of your clients’ fascia, which, in turn, will improve their performance. Available through PFP’s website under the “Webinars” tab.
• FiTOUR® sponsored PFP webinar with Dolly “Move Better. Live Better:  Mobility and Flexibility for Life”
• FiTOUR® Myofascial Release Primary (FREE!) and Advanced courses provide detailed information on myofascial release techniques using foam rollers, small balls, PNF stretching, and mobility activities.
• FiTOUR® Tip of the Week:  Spiral Diagonal Movement Patterns in a Warm-Up
• FiTOUR® Myofascial Release Playlist