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 🙂