5 Steps to Fully Recover from Injury or Pain

Asma Uncategorized

As a Kinesiologist and Fascial Stretch therapist specializing in long-term injuries or holding patterns, I see peoples body’s as a set of wires. 

These wires sometimes cross, become weak, become overdeveloped, and in general have a restrictive effect on the physical body.

Sometimes it is visible and or known, and other times it is hiding in the deep layers of the fascia and muscle. To fully gain full range mobility and fully recover from an injury, there are a few steps you should know/be reminded about.


1st: A brief overview of fascia and how it relates to you:

The layers of connective tissue that encapsulate your organs, and each of your muscles from your face, neck, ribs, diaphragm, back, hips, legs, feet, and every muscle in between. 

Encapsulated like a bodysuit. 

The fascial network is actually doing you a favour by holding and molding tension according to how it needs to, to support your body. So you can continue functioning. 

This simple reframe gives us new insight into how to move forward and heal. 

It also gives us insight on the intensity to be at when stretching. 

Will your fascial network and Nervous System respond well to over-stretching, and painful treatments? 

Will you expect your tension to go away after a couple trips to the therapist’s office? 

Likely not, as your body is smarter than to release all the tension and have you fall apart.


Rather, your body will respond under these conditions: 

  1. A Regulated Nervous System: The Nervous System is regulated and feels calm and safe. This is done through proper breathing*
  2. Proper Intensity: This means the boundaries of the stretch receptors are challenged appropriately. When re-patterning the fascial system, we must be aware to meet the body where it’s at. Not overstretching. 
  3. Consistency: There needs to be repetition so your body gets to learn that this is indeed a new pattern it is learning. Without repetition, your fascial system defaults to the previous state. 
  4. Proper plan! Aside from fascial stretching, the client should know what stability and mobility (strengthening) exercises to do to support the body.
  5. Holistic practices to facilitate healing: Lowering stress (adjusting stress from workouts and mental stress), hydrating, sleeping, avoid consumption of inflammation causing foods, plenty of healthy fats, and magnesium salt baths. Paving the way for the body to recover. 


To fully recover from an injury/ache/pain, requires intention and a proactivity to set your body and mind up for healing. Proper guidance, education, and support is absolutely necessary as well. 

Otherwise, we can easily fall into a pattern that allows us to take 1 step forward, then 1 step back, and repeat until we finally give up. 


If you have any questions, always here to answer and support you on your journey to physical healing and unlocking your way to a fully expressed body.






Asma Kassam, BHK, CSNA, CFST

Kinesiologist, Personal Trainer, mobility coach, Certified Nutrition Advisor, Fascial Stretch Therapist, Health & Fitness coach, Animal Flow instructor, and Women’s Health advocate

Active Kinetix Fitness & Rehabilitation

Burnaby, Vancouver

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