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Massage for Runners: Type and timing

Writer's picture: Anne GeraghtyAnne Geraghty

Updated: Oct 7, 2024




My previous blog post focused on the advantages of massage for runners before and after a run. In this week's blog, I will delve into the best types of massage for runners and provide guidance on when and how frequently you should book a massage to maximize its benefits without affecting your performance in races.


What Type Of Massage Is Best For Runners

The following are some of the most beneficial types of massages for runners:


Active release technique

The active release technique is a massage method that aims to alleviate tissue tension by eliminating fibrosis/adhesions that may form in tissues from excessive strain caused by repetitive movements.

By combining movement with precise, deep pressure, this technique aims to break up muscle adhesions and minimise the accumulation of scar tissue. The therapist applies deep pressure to the tender area while instructing the patient to actively move the injured muscle from a contracted to an extended position.

Active release is highly successful particularly when the presence of scar tissue hinders the body's natural healing process.


Trigger point therapy/Neuromuscular therapy

Trigger point therapy/Neuromuscular therapy is a specialised massage technique that entails the application of firm and sustained pressure (lasting between 30 seconds and 2 minutes) on painful, tense areas within the muscle. The objective is to relax the tense fibers, promoting increased blood flow to the area, which aids in healing and ultimately alleviates or diminishes pain.  


Deep tissue massage

Deep tissue massage targets both the superficial and deep layers of muscles and fascia and are often quite intense due to the deliberate, focused work.

Deep tissue massages usually target specific problem areas, but unlike trigger point therapy, they address the entire muscle. Due to the numerous tight spots and interconnected issues that runners often experience, deep tissue massage is commonly preferred during intense training periods.


Swedish/Relaxing Massage 

Runners can greatly benefit from Swedish massage, particularly prior to important races. The gentle, continuous strokes at different pressure levels, mainly ranging from light to medium, effectively alleviate muscle tension.

It is most beneficial to utilise Swedish massage in the days leading up to major competitions or after intense workouts. The extended, soothing strokes aid in alleviating stress and muscle tension without causing any harm, which is crucial when approaching a significant event. Getting a Swedish massage before a race, particularly following rigorous training, can help replenish your energy, unwind your muscles, and contribute to mental readiness for the competition.

 


Best timing for a massage and how often


How often you receive a massage is at your discretion, based on your budget and training intensity. If you can manage it financially, having a massage once a month or every two weeks can aid in injury prevention by addressing tight spots before they escalate. If regular massages are not feasible within your budget, consider scheduling one or two sessions during your most intense training phases or when engaging in high-speed workouts, which often lead to minor issues such as tight hamstrings, calves, and hips that can benefit from massage therapy.

I believe there is a crucial need to raise awareness about the timing of massages in the pre-race preparation schedule. Recently, I have noticed that many runners are scheduling deep tissue massages without realising that it may not be suitable right before a race. Applying intense pressure or using techniques like A.R.T. or trigger point therapy/NMT can leave the muscles sore and fatigued for a few days post-massage. Therefore, if you are planning to have a deep tissue massage before a race, it is advisable to schedule it at least 3-5 days prior to the event. However, a light Swedish/relaxing massage is perfectly fine the day before a race.


Things to know about massage

  1. It is advisable to consume an ample amount of water. Hydrating well post-session aids in eliminating certain toxins and waste products that were expelled from the muscles. Following intense massage sessions, some individuals may experience nausea. Typically, this indicates that the muscles have released a significant amount of toxins, and drinking additional water will help to eliminate them.


  2. Effective massage doesn't necessarily have to be painful. Although focusing on a tense area may lead to some discomfort, it should not result in bruising or extreme pain. If you frequently experience bruising after massages, your therapist might be applying too much pressure. It's worth noting that cupping may leave marks that can persist for about a week, which is an exception to this general guideline.


  3. Recovery after a deep massage may take some time, and feeling sluggish is normal. It's acceptable if your legs feel a bit fatigued the following day. That's why it's crucial to plan for at least one light day between a rigorous massage and workout session.

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