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Massage for Runners
Massage for runners is a great tool to help with performance and recovery. Running can be a tough sport on the body if you are not careful about your pacing and volume. I should know I’ve been running consistently since 2016. I’ve done distances from 5k - 50k on road and trail. I know all too well about all the aches and pains. In this article I’m going to share how to use massage therapy as an injury preventive tool. Common complaints I see in my runner clients are
- Tight calves
- Sore hips
- Achy knees
All too often runners feel the need to push through the pain so that their training doesn’t get track, especially for a long distance race. As amateur athletes it’s easy to get caught up with our ego and forget we are not professional runners.
Why runners are prone to muscle imbalances
If you are not careful, your muscle imbalance can rear their ugly head while running over the long term. This is because of the repetitive motion for running and there is a lot of force on each leg as you land. Overuse injuries are the most common. Here are just a few examples
- Shin splints
- Plantar fasciitis
- Piriformis syndrome
- Iliotibial (IT) Band Syndrome (ITBS)
Why do overuse injuries happen in the first place? Newer runners especially, tend to run too fast for too many miles each week. Most new runners can’t handle speedwork in the beginning. That type of strength on those tendons takes a lot of time! And being a Massachusetts runner we get the extra challenge of running hills all the time. Running hills is speed work in disguise. Even more experienced runners can get an overuse injury. Muscle imbalances affect the runners stride, posture and performance. Most people just stretch and foam roll to deal with the pain. Sadly most of the time, stretching isn’t going to take care of the problem most of the time. Especially if you’ve been dealing with this type of pain for a while.
Common running related issues
Calves and the Achilles tendon have to be very strong in order to handle the work load of running. And with all the elevation we have here in Massachusetts, those calves and Achilles tendons need a lot of strength while in extension to be able to push you forward going uphill. For this type of concern I usually suggest either Myofascial Release (MFR) or cupping. It’s a lot of soft tissue work from foot to knee, front and back of the legs. It’s going to take me about an hour to focus on that one area. This gives me lots of time to increase blood flow to the lower legs.
IT Band ( Iliotibial band) is another common area of pain with running's. The IT band is not a muscle it is a long, fibrous connective tissue (fascia) running from your hip (iliac crest) down the outside of your thigh to your shinbone (tibia). It’s a crazy strong band of connective tissue. Requiring over 2,000 pounds (around 9000 Newtons) of force to achieve even a 1% stretch. That means it’s impossible to actually stretch. It’s job is to stabilize your lower body. Foam rolling and traditional stretching just desensitizes nerve endings. Does not address the issue. Clients with this problem also do well with cupping and or myofascial release. There’s going to be a lot of work on the quads all the way up into the hips flexors. For the back of the body it’s hamstrings and glutes. This type of session is going to take an hour. And yes I will work on the IT band too. I tell clients often. There’s lots of other muscle spasms that need to be addressed to help the IT band to relax.
Hip flexor and glute tightness cause pain and discomfort for a lot of people, not just runners. The biggest reason this region of the body brings many people to massage is we sit way too much and do not stand and walk around during the day enough. Too much sitting makes the hip flexors too short and weak. Many times one side gets shortened too much and rotates the pelvis out of alignment. Causing the whole pelvis not to be level. An uneven pelvis puts a lot of extra strain on those tendons around the hips and knees. Can even cause pain in the IT band.
Plantar fasciitis and foot pain can really set a runner back on their training. First place to start is to make sure you are running in the right shoe. If you are in the Worcester, MA area check out Marathon Sports or Sneakerama. Both speciality running stores can fit you for the right sneaker and inserts if you need extra foot support. Massage for runners is great for foot health. Helps to bring extra blood flow to the plantar fascia. Massage therapy also helps to keep the joints in the foot more mobile.
How massage helps runners recover faster
If you are feeling stalled in your running performance, massage can help you recover faster from your training. One of the main ways massage helps so many people feel better is it brings extra blood flow to your muscles, ligaments and tendons. With all the extra circulation comes more joint range of motion. Massage also helps to give the nervous system a much needed reboot.
Types of massage that benefit runners
I’m going to touch on briefly different types of massages that can help runners get the most out of their training
- Sports massage
There’s lots of stretching, compression and joint mobility movements. Most of the time this is done clothed
- Deep Tissue massage
Detailed focused work on certain areas. I go into lots of detail in this blog post
- Myofascial Release
Also detail focused work. No oil or massage cream is used. Clients need to come in with workout shorts. And female clients need a sports bra. For more information check out this blog post.
How often should I get a massage
Clients always want to have a general idea for how often they should have a massage. If you are working towards a big goal such as a Boston Qualifying (BQ) time. I’d suggest weekly or biweekly . This way we can stay on top of preventing injuries and possible nervous system burn out from that type of training load. If you are not training for a race, getting a massage every 3-4 weeks will help to keep those legs turning over nicely. For more information I wrote an article How Often Should You Get A Massage
Self-care check list
- Hydration
- Gentle stretching
- Foam rolling (without over doing it)
- Sleep and full rest days
FAQ
Can massage help to prevent running injuries?
Can massage help to prevent running injuries?
Yes by helping to increase blood flow to the soft tissue
Should runners get a massage before or after races?
Should runners get a massage before or after races?
You could do both, especially if you have been getting massage through your whole training block
Is massage safe during marathon training?
Is massage safe during marathon training?
Sure is! It's usually that distance that get runners interested in getting massages.
Does massage replace stretching or foam rolling?
Does massage replace stretching or foam rolling?
Honestly that really depends on how your body handle your current training load.
Massage for runners is a great tool to have in your recovery plan. Massage therapy works the best when you plan ahead and pre book your sessions. This way you are able to get a day/time that fits into your busy schedule. If you are a runner in the West Boylston area dealing with tight muscle or recurring pain massage therapy can help.
