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"Improving Performance: The Benefits of Sports Massage for Runners"



Sports massage

There are significant benefits to incorporating sports massage into your running race training regimen. Sports massage can enhance your training, aid in recovery, and improve overall performance. Here’s how:


1. Enhanced Recovery

  • Reduced Muscle Soreness: Sports massage can help alleviate delayed onset muscle soreness (DOMS), which is common after intense training sessions.

  • Improved Circulation: Massage promotes blood flow, which helps deliver oxygen and nutrients to muscles, aiding in quicker recovery and waste removal.

  • Decreased Inflammation: Massage can help reduce inflammation and swelling, which are common after long or intense runs.


2. Injury Prevention

  • Muscle Imbalance Correction: Regular massage can identify and correct muscle imbalances, reducing the risk of injuries.

  • Increased Flexibility: Sports massage helps maintain and improve muscle flexibility, reducing the likelihood of strains and sprains.

  • Scar Tissue Breakdown: It can help break down scar tissue from previous injuries, improving muscle elasticity and function.


3. Performance Enhancement

  • Improved Range of Motion: By relieving muscle tightness, sports massage can enhance your range of motion and overall mobility.

  • Muscle Relaxation: It helps relax and lengthen muscles, which can improve running form and efficiency.

  • Mental Relaxation: Massage provides a psychological benefit, reducing stress and anxiety, which can positively impact performance.


4. Pain Relief

  • Trigger Point Release: Sports massage can target and relieve painful trigger points, or knots, in the muscles.

  • Reduction of Muscle Tension: It helps alleviate muscle tension and tightness, which can contribute to pain and discomfort.


5. Pre-Race Preparation and Post-Race Recovery

  • Pre-Race: A lighter, more stimulating massage can help warm up muscles and prepare them for the race, improving circulation and reducing muscle stiffness.

  • Post-Race: A deeper, recovery-focused massage can help flush out toxins, reduce muscle soreness, and accelerate the healing process.


6. Improved Body Awareness

  • Identifying Issues: Regular massage sessions can help you become more aware of your body, identifying areas of tightness or pain that you may not notice during training.

  • Proactive Treatment: Early identification of potential issues allows for proactive treatment, preventing minor issues from becoming serious injuries.


Types of Sports Massage for Runners

  1. Pre-Event Massage: Short, stimulating massage focused on warming up the muscles and increasing blood flow, usually performed a few hours before a race.

  2. Post-Event Massage: Aimed at reducing muscle soreness and promoting recovery, typically performed 1-2 hours after a race.

  3. Maintenance Massage: Regular sessions during training to prevent injuries, manage muscle tension, and enhance flexibility.

  4. Rehabilitation Massage: Focused on recovering from injuries and reducing scar tissue, often part of a physical therapy programme.


How Often Should You Get a Sports Massage?

  • During Intense Training: Once a week or every two weeks, depending on the intensity of your training and your individual needs.

  • Leading Up to a Race: Increase frequency to once a week in the month leading up to the race to ensure muscles are in optimal condition.

  • Post-Race: Schedule a massage 24-48 hours after the race to aid in recovery.

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