What are “TIGHT” muscles?[understanding fascia]

We’ve all heard someone say “my muscles are tight🔒”; shit we’ve all said it. It’s something we’ve become accustomed to communicating when we feel pain or tension in an area. If you go get a therapist to work on you, and all that gets worked on is the site of “pain” or better yet, what’s “tight” you’re getting pampered and not treating the global 🌎 pattern. –

Let me explain something to you, it’s all tight. Take a look at the illustration and you’ll see the orientation of the tissue in the front is “tight” and tissue in the back is “tight”. However, the front is locked into a shortened position; meaning the tissue is bunched up. The tissue in the back is locked long, meaning it’s lengthened and strained.🤓

What needs to be done is rarely done.🔧Reorganizing 💆🏻the orientations of both fascial fabrics so the body can come back to neutral. (Neutral is different for everyone). 




Through repetitive usage, muscles may adaptively lengthen or shorten from a baseline resting length, and whenever there is such a change in length it is a change more in the fascia than the contractile cells


👉🏼Remember that muscle tissue is 50-60% fascia. Essentially it is the fascia that has lengthened or shortened. 

So when you’re looking to correct muscular imbalances, it is important to understand the two different functional categories of muscles


Just as muscles are able to adapt to different working length, they are also able to change their tonic-phasic tendency


In other words, balance of fast twitch and slow twitch muscles can be modified through usage to a certain extent

. 🔸TONIC muscles
Have a postural, maintaining or stabilizing function. Predominantly slow twitch, aerobic and can usually work for longer periods at long intensity without tiring.

An example of this is your jaw muscles. They spend all day fighting the pull of gravity to keep your jaw close, yet you don’t ever really feel their exertion


😅Tonic muscles work at a subconscious level, beneath our everyday awareness, and are continuously making minute adjustments to our posture, even when we are stationary. 

They maintain our upright stance within gravity and stabilize distal parts of the body


🔸PHASIC muscles 

Mainly fast twitch, aerobic and tend to tire after 💥 explosive use. 

They operate at a conscious level and respond whenever we decide to perform a movement

. 😩When there is MUSCULAR IMBALANCES, phasic muscles are obliged to do the work of tonic muscles, and vice versa!! (Like in the picture on the left)


When asked to perform work that they weren’t designed to do, abnormal tissue tension builds up and this leads to fatigue and inflammation – overuse injuries


So whenever you’re looking to fix imbalances in your system, it is not enough to only know what’s “tight”. 🕵🏼You should look also at what type of muscle you’re dealing with because that will change your overall treatment strategy



The intervertebral discs of the spine are important structures both anatomically and biomechanically and are often implicated in back pain.


Before jumping into this topic, it is important to know that our discs change with the aging 👶🏼👨🏼👴🏼process and a large percentage of the population have what would be considered a disc ‘injury’ (i.e. disc herniation) and have no pain.


However, there are some people that appear to experience pain from the disc (called discogenic pain) and may benefit from strategies that reduce stress on the disc and improve nutrient 🍔delivery.


Because our discs do not have a pump that delivers nutrients and must rely on diffusion, various rehab techniques and simple strategies, such as lying down, can help to increase water🚰and nutrient delivery to the disc.


⬇️ Research Below ⬇️


🔬BACKGROUND CONTEXT: The use of Soft tissue therapy has been recommended in the treatment of low back pain based on primarily mechanical and neurophysiological effects. Recent studies have measured the physiological effects of therapy interventions, including manual therapy and traction, on the intervertebral discs (IVD), and these findings may have implications for the long-term management or even prevention of low back pain.


🔬PURPOSE: The objective of this systematic review is to investigate the literature regarding possible physiological effects of physical therapy interventions on the intervertebral disc (IVD).


🔬CONCLUSION: Physical therapy interventions may have an effect on the physiology of the IVD, primarily through water diffusion and molecular transport, which are important for the health of the IVD.



PHT is a relatively new diagnosis in the research that describes pain at the hamstring origin on the pelvis (ischial tuberosity) – a literal pain in the butt 🍑.


This issue occurs when the hamstring tendon cannot meet external demand and is usually associated with situations where the tissue is repeatedly compressed against the pelvis and often begins after running 🏃🏼hills, sprinting or sitting for prolonged periods. Running uphill and sprinting both place the hip in a position of increased flexion (increased tendon compression) and place increased demand on the hamstrings.


Symptoms associated with this diagnosis will be very local to the ischial tuberosity and provoked with isometric contraction 💪 of the hamstrings while the hip is in flexion, stretching the hamstrings or by palpation.


If you have this pain, a progressive tendon strengthening program, that is designed to increase tendon capacity, is best supported in the research. Massage and stretching may be helpful temporarily, but will not most likely not lead to permanent symptom resolution. Behavior modification is also important and should include rest from running (returning gradually with level running first), avoiding prolonged sitting and temporarily avoiding other activities such as deadlifting, lunges and deep squatting 🏋🏼.



Of our major synovial (freely movable) joints, the knee and hip are most affected by osteoarthritis (OA). Although the exact cause of OA is unknown and probably varies somewhat from person to person, factors such as advanced age and mechanical ⚙️injury to a joint are associated with the development of OA.


As the condition progresses, articular cartilage begins to soften and demonstrate fibrillations (shown here). At the same time, the underlying bone may hypertrophy due to having to accommodate extra stress as the cartilage matrix becomes disrupted.


So, what can you do to help maintain cartilage health 🤷🏼‍♂️? There are a few things and they revolve around loading the cartilage appropriately in order to help optimize nutrient delivery to this tissue.


✅First and foremost, excessive stress (increased weight/height ratio, excessive exercise without sufficient rest 🛌, etc) have been associated with early cartilage breakdown.


✅On the flip side, inadequate loading of cartilage (sedentary lifestyle) and not using a joint through it’s full range of motion may impair nutrient 🍗delivery.


Cartilage, unlike many other tissues, does not have a pump to deliver nutrients, so it relies on a special type of diffusion called imbibition. You can think of your articular cartilage like a sponge and in order for water, synovial fluid and nutrients to move in and out, the sponge must be squished (loaded) and then unloaded so that absorption can occur. This is why loading a joint appropriately throughout the day (this might mean losing a little weight or modifying your exercise 🏋🏼program) and using our joints through a full range of motion are so important for maintaining cartilage health long-term.

Perspective on choices [one life]

I believe in the right to make your own choices in life. How you wanna live, work, eat and think; etc. As a therapist I don’t judge people’s lives on how they decide to exercise, move or rehab because life is short, and it’s up to each individual to decide what’s best. –

Some people are convinced that their life is the optimal way to live and that may be true for them, but they think everyone should live the way they see life. (These are the people that need to chill the fuck out!) We’re all different and we all have different needs, and what’s right for you may not be what’s right for me. I don’t judge people who seek a different therapist or alternative methods because each person has their own individual needs. There’s no point trying to judge someone who views things differently. There’s just not.

I believe in sharing my message and believing in myself. All the people you are trying to impact will eventually find you. 💡

You don’t have a knot[neck pain]

I know so many people that I see personally or chat me about a knot in their neck. It usually starts something like “i have a huge knot in my neck and my therapist can’t get it” or “i wanna come in to remove this knot” –

Let me enlighten you… the knot you have, that you think 💭 you have isn’t ❌ a knot. 😵 –

The muscle most people are referring to is the levator scapula which is in the diagram on the left. If you see the ⭕️I placed on the muscle you’ll see that the muscle loops around itself.

It’s the anatomy of how the muscle attaches itself, so naturally you’ll feel a bouncy feeling when you run your hand over your neck.. –

Grinding the fuck out of the muscle won’t get rid of what you think is a knot. So before you ask someone to put an elbow in your neck, remember the anatomy of the muscle won’t change. 



When you think of mobility you think of your joints and muscles but not often do we consider the skin in terms of movement. The skin is the largest organ in the body and it has the capacity to move apart similar to muscles and fascia. –

If you have a formation of scars and injuries this will also impact the amount of mobility skin has. WHY⁉️ the scars protective response is to pull things together resulting in tighter skin.

How high heels affect the body: 

A women’s body will attempt to compensate for the off kilter balance heels cause by flexing or forward bending the hips and spine. 

To maintain balance the calf, hip and back muscles become tense. This makes for excess muscle fatigue and strain. 

Over a period of time, wearing high heels can also cause the calf muscle to cramp and bulge. 

Spine don’t?

Wheels need to be aligned, not our spines 😊We don’t need spinal manipulations to “re-align” the spine.

The spine is strong and robust, vertebrae don’t just pop out of place.

We don’t have to fear our back and think that the back is vulnerable and needs to be protected. 

Our body is designed to move, also our spine! 😊

%d bloggers like this: