Will Fascial Adhesions (“Clunks”) Ever ACTUALLY Disappear With Fascia Release?

A question I get asked all the time is: “Will the fascial adhesions EVER really go away?” And: “If they do, how long does it take?”

Some people even write me saying they spent a few minutes doing a fascial release technique of mine for the standard 30 seconds per spot, and the adhesion was STILL there after a couple minutes…and they’re wondering if they’re doing it wrong.

You’re probably going to like and dislike my answer, ha. That’s because there is no single answer I can give you, such as “spend 3 minutes a day for 10 days on your quads and the clunks will disappear.”

We all want formulas and hard rules to live by, and guaranteed outcomes…but life isn’t like that, and neither is fascia. Go figure.

From my time spent with clients since 2008, having worked with thousands of bodies and different kinds of people from all walks of life…I can tell you it’s individual. You and your fascia and nervous system tendencies will determine whether your fascial adhesions will disappear.

But here’s the GOOD NEWS: you can exist with fascial adhesions in your body and have NO pain. And, you can optimize your fascia to your specific upper limit threshold, feel light and buoyant and free – and still have some fascial adhesions.

In some people, fascial adhesions will disappear with repeated sessions of effective fascia release. In other people, they may never disappear. But, they will get increasingly less painful or intense to “release” with compression and shearing.

Your recommended GOAL with fascia release is optimization (so you feel great and prevent future pain).

If you’re using self fascia release (rather than Kinetix, or working with another professional who can optimize your fascia with you), then you’ll continue releasing your fascia until it doesn’t hurt at all when it’s compressed and you move under that compression.

Still have adhesions but zero pain in your fascia when compressed? So what? It doesn’t really matter. It could be your body type, it could be that you need more weight than you can achieve with self help…but as long as you’re pain free, feeling light and bouyant and it no longer hurts to release your fascia…you’ve done an AMAZING job! Yay!

My standard recommendations for “how long” to release fascia are as follows:

1. 20-40 seconds per spot
2. 3-4 spots per muscle group
3. Work your target areas (or your whole body for optimization) as often as your schedule allows (so long as you’re not getting sore).
4. Do this until fascia release no longer hurts, and then create a maintenance schedule for yourself based on YOUR unique needs. Super athletic? You might need daily sessions. Working on problem solving or healing a specific pain or injury? Near daily and weekly sessions will be necessary until you make sense of your pain, get to zero and then – I encourage you to go for optimization.

Did this answer your question(s) about fascial adhesions and whether or not they’ll go away? Share your thoughts below in the comments section! I’ll see you there 🙂

  • Sara Jobling says:

    Sorry to say that I don’t agree that fascial adhesions that cause no pain are not problematic. Adhesions cause restrictions in flow of hyaluronin, the key ingredient in the ground substance around our cells. Restricted flow means cells are not getting oxygen and nutrients and potential bathe in an ever stronger broth of toxins that are not being removed. This causes systemic inflammation and is the leading cause of all forms of disease. Just because it isn’t painful does not mean in isn’t a problem.

  • Susanne says:

    Hi Elisha,
    I have severe problems with my abdominal muscles, my belly is just soft and I can’t activate my abdominal muscles. I have had two c-sections and a diastasis recti surgery. After the diastasis recti surgery I could activate my pelvic floor muscles and deep abdominal muscles but the tissue was strange and rehab exercises made everything worse and my muscle function got worse. It seems like activating my muscles made the fascia compressed and caused function loss. Can nerve damage be the reason for compressed fascia? I have tried at lot of different treatments and a lot of people have told me that I have scar tissue and adhesions. But could it be a permanent nerve damage that is the real cause of my severe problems in my abdomen, not “just” compressed fascia? After a treatment I usually feel a little bit better but a few hours later everything gets worse and it burns in the incision (two c-sections and a diastasis recti surgery. Something must have happened that explains how activating my muscles has made it all worse and ended up with loss of muscle function in my abdomen? Is it possible that the fascia was so damaged that activating the muscles has permanently destroyed function?
    I have been diagnosed with a partial levator ani damage, avulsion of the pubiccoygeus. But that can hardly explain the total loss of function in my abdominal muscles…?
    Best regards

  • Dave Bohler says:

    Elisha – a separate question I didn’t want to get buried in my previous comment.
    For optimization, I have been starting with release of my quads, biceps and upper body (pecs, etc). Only front of the body for now.

    I have tight hamstrings and calves. If I add the calves and hamstrings to my program, will that make the stretching that I do of these areas more effective? I’ve been incorporating the pnf stretching in my exercise routines.

    I would guess just releasing the hamstrings and calves would be a good idea anyway?

    Thanks so much for your help. I can only imagine how much time you put into the “free” stuff you put out there. But I’m sure I speak for everyone who watches your videos and reads your blogs, that it is really appreciated and you are doing a huge public service in spreading your vision of making people healthier.

    Regards, dave

    • Hey Dave, yep – releasing the calves and hamstrings would be a great idea! You want to maintain healthy fascia over your whole body, not just certain areas. You’re doing great 🙂

  • Dave Bohler says:

    Elisha – Thanks so much for the email reply and the video. You spot ion answered my questions and concerns.

    Also, your recommended release session suggestions answered my other question about how long per “clunk” and how long per session.

    I am doing this for optimization. I don’t have pain or body issues. As I’ve probably mentioned before, I’m doing this for improved health and to make my Tai Chi practice more powerful and healing.

    I am also planning on sharing your program and web connections with my doctor. She is very open to alternate health activities, and hopefully she can share this with her other patients who are in pain and need something besides pills.

    Regards, dave

    • Asle Ahlstrøm says:

      Hi Dave. I have thight quads, with many clunks. Elisha suggest to not work on hamstrings if they are thight/stressed/sore because of thighs quads that are puling on your pelvis/hips (and putting the hamstrings under constant pressure). I think her video that adresse this is called something like: why you shouldn’t work on your hamstrings.

      • Hi Asle – I SO appreciate you chiming in to help Dave! However, my recommendation is to leave the hamstrings alone when there’s an injury or hamstring pain present. Otherwise, it’s a good idea to release the hamstrings 🙂

  • Cynthia Webb says:

    How do you do the release on a breast and pectoral, etc? Can you guide me to a video?

    • Hey Cynthia – there’s a search bar on the blog here so you can easily find anything you need by keyword. On a desktop the search bar is at the top of the blog in the right hand corner, and on mobile you have to scroll down until you see the search bar. If you search “chest” or pecs, you’ll find my videos for releasing that area.

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