Many elite runners enlist the help of a team of professionals to support them on the road, such as sports psychologists, strength coaches, nutritionists, and massage therapists. Running puts runners’ bodies under tremendous strain, so they need extra assistance in recovering. A massage can improve circulation, flexibility, and recovery by improving flexibility.
Pre-Race
Massage therapists are often included in runners’ training regimens due to the health benefits, ability to avoid overuse injuries, increased performance levels, and flexibility. Regular massages help keep runners in optimal condition for competition or just relaxing! Greg Lehman, a physiotherapist and chiropractor, suggests two types of massages that can benefit runners: Swedish and deep tissue. Both techniques relieve muscle tension and break up adhesions or minor scar tissue between muscles and fascia (the sheath surrounding them). Visit our physical therapy page to learn more about these massage techniques.
Both are beneficial at relieving inflammation, improving circulation, and flushing out waste products from the body that accumulate during hard runs. It is recommended that athletes receive a sports massage at least once each week during their initial 4-6 weeks of training, increasing it to once per week in the final weeks before an important race.
Deep Tissue Massage
Deep tissue massage, usually performed by a trained professional, is an all-over full-body massage that uses firm strokes and trigger point releases to reduce tension and stiffness while improving circulation and flexibility. It’s recommended that athletes receive deep tissue massages regularly during and outside of training cycles to help protect themselves against potential injuries. Check out our mobile physical therapy service for convenient at-home sessions.
Post-Race
After a marathon, receiving a massage can feel like an incredible reward for all your hard work. Research has even demonstrated that massage reduces pain after marathons, aids recovery faster, and prevents injury. So why not give yourself some well-deserved R&R after each race? Schedule an appointment with our team of specialists at Direct Orthopedic Therapy.
Regular massage sessions are recommended for runners to enhance performance and reduce the risk of injuries. This is especially crucial during intense training or when running longer distances than ever before.
Weekdays
Running requires miles of repetitive physical activity, which puts a significant strain on muscles and the body. Over time, this stress can lead to microdamage in muscles and tendons, which can adversely affect performance.
Sports massage effectively prevents injury, reduces soreness, and enhances flexibility and range of motion (ROM). Furthermore, it improves circulation and eliminates metabolic waste, which helps expedite recovery time from injury. Contact our team of experts at Direct Orthopedic Therapy to learn more about our services and schedule an appointment.
Weekends
Running requires regular massages to keep their bodies in optimal condition. Not only is it helpful for avoiding injuries while increasing muscle flexibility, but it is also an essential factor for performance.
Sports massage can enhance runners’ muscle length and pliability by using kneading and stroking techniques to reduce muscle tension. This allows the muscles to utilize blood supply more efficiently and remove metabolic waste, leading to improved performance.
Another advantage for runners is that they often experience reduced delayed-onset muscle soreness (DOMS) within 48 hours after an intense workout or race. This can speed up recovery and leave you more prepared for your next run.
Most weekend warriors are advised to wait a day before getting a deep tissue massage. This ensures their breathing and heart rate return to normal resting state.
