Connecting to Your Nervous System, Adapting to Routine

Our bodies are remarkably intelligent and adaptive at supporting us in physical, mental, and emotional demands each day.  We run, jump, lift weights, play sports, and sometimes sit at a desk for hours – but how does our body adapt to these movements, or lack of movement?

The answer lies in fascia: a continuous interconnected web of connective tissue that holds the body together. Fascia not only plays a role in the connection between one body structure to the next; it also adapts to the stresses, habits and routines we place on it. Whether you’re sprinting on a field, recovering from injury, or working long hours at a desk, fascia responds, reshaping itself to support (or limit) your mobility, stability, and overall health.

But how exactly does fascia adapt, and how does it affect your musculoskeletal health, nervous system, and athletic performance?

Components of Fascia:

Fascia is composed of cells, fibers and ground substance.

Fibroblasts: These cells produce collagen in response to pressure, load and stretch. They “listen” to your movements, strengthening tissue when stimulated by exercise, balance work, or bodyweight training. 

 Myofibroblasts: These contractile cells form a supportive matrix, important for wound healing. However, in cases of chronic injury or inflammation, they can cause excess collagen buildup, leading to stiffness and reduced mobility.

Fasciacytes: Produce hyaluronic acid to lubricate the tissue and promote gliding and mobility of joints. 

Immune cells: Immune cells help regulate inflammation within the fascia and contribute to both healing and immune response

Fibers: Collagen fibers create the structure of the fascial web, while elastin allows for elasticity of the tissues. Reticular fibers create a mesh like framework with collagen and elastin to create stability and support.

Ground substance: A viscous fluid made of proteins, water and glycosaminoglycans, including hyaluronic acid, which keeps fascia hydrated and allows tissues and joints to glide smoothly. Immobilization reduces hyaluronic acid, which can create stiffness and “sticky” tissues.

Collagen and reticular fibers within fascia allow for stability and support of the connective tissue.

Mirror of our Autonomic Nervous System

In addition to supporting movement, mobility and structure, the fascia also plays a large role in the autonomic nervous system. The fascial system houses 250 million sensory receptors, making it our richest sensory organ.  These receptors transmit information about balance, proprioception and pain, feeding directly into the autonomic nervous system.

Sympathetic activation (flight or fight): Can stiffen fascia through myofibroblast activation, leading to increased collagen deposition.

Parasympathetic activation (rest and digest): Encourages vasodilation, softness, and flexibility.  

Psychological and physiological stress can alter fascial properties, including its stiffness, tone and thickness, potentially contributing to pain syndromes and affecting overall wellbeing. Fascial tone reflects autonomic state –through movement, stretching, and myofascial release, we can “train” the body to shift between these states more fluidly.

Mind-body practices such as yoga, meditation, breathwork, and mindful stretching can release fascial tension and restore balance between the nervous system and connective tissue.

Fascia and Performance

Fascia is critical for athletic performance, serving as a dynamic tissue network that transmits force, modulates mechanics, and supports proprioception and coordination.

Contractile elements of myofibroblasts can alter stiffness and motor coordination over time, influencing movement efficiency.

Excess fascial stiffness may disrupt proprioception and increase injury risk.

Techniques like foam rolling and manual therapy improve flexibility and range of motion, reducing stiffness and enhancing fascial gliding—supporting both movement efficiency and force transmission.

Fascia and Injury Healing

Fascia is central to tissue repair and injury healing. After injury, fibroblasts and myofibroblasts produce collagen to strengthen damaged tissue. Without proper loading and movement, fascia may remodel in stiff, disorganized patterns—contributing to scar tissue or chronic pain.

Gentle mobility, gradual reloading, and manual therapies (like massage or myofascial release) can guide fascia to heal in more functional ways, maintaining long-term mobility.

Fascia and Pain

Because fascia is richly innervated, it plays a direct role in pain generation and modulation. Fascia contains abundant amounts of nociceptive fibers, which respond to mechanical, chemical and thermal stimuli, making fascia a significant source of nociception under both normal and pathological conditions.

Pathological changes in fascia such as inflammation, fibrosis, or densification can lead to increased density and sensitization, as well as local production of pro-inflammatory cytokines which amplify pain signaling. Restrictions or adhesions can amplify pain signals.

Fascia and Aging

With age, fascia becomes less hydrated and more fibrotic, losing elasticity and glide. These changes reduce mobility, impair force transmission, and limit coordination.

Increased collagen

Decreased hyaluronic acid

Loss of elastic fibers

Regular movement, strength training, and hydration can slow this decline. Dynamic stretching, resistance training, and foam rolling are especially effective for maintaining youthful fascial health.

Everyday Movement Matters

Fascial health isn’t only built in the gym—it’s shaped by how you move throughout your daily life. Long periods of stillness (like sitting at a desk) encourage fascia to stiffen, while varied movement patterns stimulate hydration and elasticity.

Small changes make a big difference:

Take walking breaks throughout the day.

Change your sitting or standing posture often.List Item

Add mobility drills to your morning or evening routine

Incorporate playful, non-linear movement (like dancing, crawling, or hiking on uneven terrain).

Where to Start

Consistent practices including movement, relaxing stretches, myofascial release and nervous system regulation can lead to decreased stiffness, and increased mobility.

Hydrate: Water intake supports the fluid content of fascia.

Move often: Alternate between sitting, standing, stretching, and walking.

Vary load: Mix strength, mobility, and balance exercises into your week.

Try myofascial release: Foam rolling, massage balls, or professional bodywork can reduce adhesions and restore glide.

 Breathe: Slow, diaphragmatic breathing supports parasympathetic tone, reducing stiffness.

About the Author:

Rachel Grosklags is a registered nurse and integrative health specialist at Lutanen Health. She leads digital health and coaching programs that connect advanced care with wearable technology and lifestyle medicine. Rachel is board certified in nursing, trained in nutrition and mindful movement, and currently pursuing her Family Nurse Practitioner degree. Her approach blends science, empathy, and innovation to help patients achieve lasting wellness.

Rachel Grosklags RN

October 16, 2025