12/17/2025
WINTER TIME ACHES
Fascia stays hydrated when water can actually move into the tissue, not just when you drink more fluid.
š¬ Think hydration + movement + nervous system tone.
Here are the biggest drivers:
1. Consistent Hydration (Electrolytes Matter)
Plain water helps, but electrolytes (sodium, potassium, magnesium) allow water to enter connective tissue.
Under-electrolyted water ā fluid stays in the bloodstream instead of fascia.
Aim for steady intake throughout the day, not chugging.
Simple add-ons: sea salt, trace mineral drops, coconut water (low sugar versions).
2. Movement = Fasciaās Pump
Fascia is avascular (no direct blood supply), so it relies on movement.
Walking
Dynamic stretching
Full-range strength training
Elastic/bouncy movements (skips, light hops)
> Sedentary time dries fascia faster than dehydration.
Think about the 30/60 RULE! Don't know, ask what it is by commenting below šš¼
3. Slow, Sustained Stretching
Long holds (60ā120 sec) rehydrate tissue by changing pressure gradients.
Spinal hygiene exercises, yin yoga, couch stretch, hip flexor & thoracic extension holds work well.
Think melt, not force.
4. Myofascial Release (But Gently)
Foam rolling, lacrosse balls, compression boots
Light to moderate pressure > aggressive smashing
Short sessions done regularly are better than rare deep work
5. Collagen + Vitamin C
Fascia is collagen-rich tissue.
Collagen peptides or bone broth
Vitamin C helps collagen matrix formation and water-binding capacity
6. Omega-3 Fats
Reduce low-grade inflammation that stiffens fascia
Fish oil, sardines, flax, chia
OmegA+D Sufficiency supplement by Innate choice is our favorite!
7. Nervous System Regulation
Sympathetic dominance (stress) dehydrates and densifies fascia.
Nasal breathing (not mouth breathing!)
Long exhales
Parasympathetic work post-training or before bed (BrainTap sessions on app, diaphragmatic breathing/box breathing)
š«“š¼š„This ties directly into chiropractic careābetter neural tone = better tissue hydration and adaptability, not just ālooser muscles.ā
8. Heat (Used Strategically)
Sauna or hot shower increases fluid exchange
Best followed by movement or stretching to ālock inā hydration
Quick Daily Fascia Hydration Stack
Morning walk + nasal breathing
Electrolyte water
5ā10 min spinal hygiene exercises or long holds
Lift/train through full ranges
Parasympathetic downshift at night- diaphragmatic breathing
I'll attach an easy guide on steps to hydrate your fascia, if you want it COMMENT "FASCIA" and I'll get you a copy!
