When I was 15, I tore something deep inside my inner thigh during a dance stretching class.
There was a small pop and then a huge bruise appeared.
I didn’t know what it was back then. I just stopped stretching and dancing. For years. I never went to a doctor. Even if I did they’d say to just rest and be careful. But teens only know black and white — if I’m not the best in the group I quit.
When I came back to movement at 19, I couldn’t stretch the inner thighs anymore.
It felt like a string inside could snap again.
So I stopped trying.
2 years later, at like 21 hot yoga brought me back.
At first, nothing moved. For three first months it felt impossible.
Then slooowly the tissue started to soften, to trust again.
Ok healing took 6 years and discovering whats really happened — almost 12 (as I’m almost 27 writting it).
Fascia is the connective tissue that wraps around muscles, bones, nerves, and organs, forming an intricate web throughout the body. Unlike muscles, fascia isn’t contractile — it’s elastic, adaptable, and highly responsive to stress, movement, and even injury. When fascia is injured, as in a tear or overstretching, it can restrict mobility, alter movement patterns, and sometimes cause long-term discomfort if not properly rehabilitated.
Fascia can be categorized into different layers:
Superficial fascia: Just beneath the skin, connecting to fat and providing cushioning.
Deep fascia: Surrounds muscles and bones, forming continuous sheets that link muscle groups and joints. Examples include the iliotibial tract, thoracolumbar fascia, and plantar fascia.
Visceral fascia: Surrounds organs, allowing them to move smoothly against each other.
These fascial layers are interconnected, forming functional lines (myofascial meridians) that transmit tension across the body. For example, the posterior chain links the plantar fascia of the foot through the Achilles tendon, calf muscles, hamstrings, and up to the thoracolumbar fascia — influencing posture and movement patterns. A tear or overstretching in one area, such as the inner thigh or hamstrings, can affect the tension along these lines, restricting mobility elsewhere.
When fascia is injured — through a sudden tear, overstretching, or repetitive stress — the tissue can stiffen, form adhesions (spikes), and limit movement. Immediate care includes rest, ice, and professional evaluation. Long-term rehabilitation relies on slow, progressive loading, myofascial release, and techniques that help break adhesions, such as massage, deep tissue work, or Thai massage. Because fascia is viscoelastic, consistent gentle pressure and movement gradually restore its glide, flexibility, and functional integrity.
As a Pilates and yoga instructor educated in fascia science, I integrate this knowledge in my classes by:
Encouraging mindful, progressive movement: Tissues are allowed to elongate and glide without force.
Promoting awareness of tension patterns: Clients learn to sense restricted fascia and release it with breath, subtle movement, and self-massage techniques.
Combining mobility and strengthening: Exercises are chosen to support fascial health and reinforce functional movement patterns.
Adapting pace to each client: Healing is non-linear; fascia may require months or even years to fully recover.
By teaching movement through the lens of fascia science, clients regain flexibility, prevent injury, and develop deeper body awareness — transforming exercise into a dialogue with the connective tissues that hold and move us.