The Secret To Pain Free Movement

Welcome to another edition of the Doctor's Note where we talk about what's on our minds when it comes to your health.

This week on the podcast, we’re joined once again by our good friend and master acupuncturist, Dr. Scott Fitzpatrick, for a deep dive into the fascinating—and often overlooked—world of fascia, the connective tissue that keeps your body moving with ease. If you caught our previous episode, you’ll recall we broke down what fascia is and why it matters; this time, we focused on actionable, real-world strategies you can use to release tight fascia and promote pain-free movement. The conversation offered fresh insights on why so many people feel stiff or achy, and how simple shifts in your daily routines can give you lasting relief.

Drawing from his deep expertise, Dr. Fitzpatrick revealed what truly sets muscle care apart from fascia care—and why both matter. While muscle fibers respond best to stretches held for at least two minutes in unloaded positions, fascia—more like a web of gauze than a single strand—requires even longer, multi-directional, and mindful stretching to fully release. We discussed the negative effects modern habits have on our fascia, such as hours spent sitting or slouched over computers, and revealed easy methods to counteract these common patterns—from core activation (“tighten that tummy!”) to functional stretches you can do right at your desk. We also touched on tools and therapies for fascial release, the magic of yin yoga, the importance of posture and upright movement as we age, and how small adjustments in your daily habits may prevent injuries and chronic pain down the road.

PODCAST NOTES 

• Fascia is the body’s connective tissue “glue” that invisibly supports and connects muscles, nerves, and organs. More than just a background player, healthy fascia optimizes structure, movement, and healing, which means its care should be central in our routines—not an afterthought.

• There’s a major difference in how you stretch muscles versus fascia. Muscles, which are linear fibers, respond best to stretches held in an unloaded position for about two minutes, allowing the tissue to relax and lengthen. In contrast, fascia is a multi-layered, multi-directional web and requires gentle, prolonged stretches held for up to 30 minutes to achieve meaningful release and improved mobility.

• Fascia isn’t directional like muscle—it runs in multiple planes (“opti-directional”), meaning that single-plane movements aren’t enough. Instead, incorporating multi-directional motions—like swinging on monkey bars, playing sports, or creative stretching—helps keep fascia mobile and prevents stiffness and matting as we age.

• Our modern sedentary lifestyle, especially being hunched over computers and desks, can lead to chronically tight, matted fascia. This contributes to pain and reduced movement, particularly in the lower back, hips, and hamstrings. The less you move in a variety of ways, the more your fascia tightens and ages your body prematurely.

• Core activation is a game changer for movement and stretches. Tightening the abdominal muscles before and during any mobility work offloads strain from your back and supports proper posture, allowing for safer, more effective fascial release and movement in other areas of the body.

• Self-care tools like massage balls, foam rollers, and yin yoga can make a big difference in releasing locked up fascia. Massage techniques like gua sha, cupping, and lymphatic or deep tissue work can push out old fluid from the fascia, stimulate new fluid production, and improve tissue glide—refreshing your body’s “internal lubrication.”

• Healthy, pain-free movement isn’t only about lifting weights or traditional exercise. Engaging in playful, multi-directional activities (think swinging, hiking, walking pets, playing sports) are crucial for restoring fascial mobility and preserving youthful function. Variety in movement keeps both muscles and fascia happy.

• Good posture and upright walking—back straight, head over your heel—build resilience against gravity and aging. Using a tall walking stick rather than a cane helps maintain that upright position and prevents the downward, hunched posture that leads to more pain and falls. Short, mindful steps, “qigong walking,” and daily movement (even gentle stretches at your desk) are powerful anti-aging investments.

Fascia health deserves a place front and center in your movement and self-care routines. Start incorporating longer, more mindful stretches, experiment with self-massage, and always remember to activate your core—whether you’re heading to the gym, working at your desk, or simply moving through your day. 

If you’re dealing with stubborn pain or limited movement, don’t miss this conversation with Dr. Fitzpatrick—it just might be the breakthrough your body’s been waiting for.

Stay educated. Stay healthy. 

Till next week.