Have you experienced any muscle soreness following your run? If so, have you considered getting a massage specifically designed for runners?
For centuries, massage therapy has been utilized and favored by many runners as a secure and efficient treatment method for soft tissue ailments.
Massage is a broad term encompassing a wide range of techniques that manual therapists can employ. It is an apt description for the skilled manipulation of muscles and soft tissue by a qualified professional.
If you are looking to properly care for your body, prevent injuries, and enhance your running performance, getting a massage following a run may be a valuable investment.
Let’s examine the main findings and limitations of massage therapy in scientific studies conducted on the benefits for runners, in order to provide you with the most effective information for preventing pain.
Benefits Of Massage For Runners
Massage therapy has numerous researched benefits. Here are the main points!
1. Provide assistance in promoting the healing and recovery process for runners.
Lower back pain or shin splints are common problems for dedicated runners. However, it is important to note that the severity and specific areas affected can vary from person to person. The advantage of sports massages lies in their ability to specifically address the source of discomfort. A skilled massage therapist can focus on the problematic region and utilize a combination of stretching and massaging techniques to alleviate the pain.
2. Get rid of inflammation caused by intense running.
Including massage therapy for runners in your recovery routine can increase circulation to inflamed areas and alleviate tension, thereby countering the significant stress that running imposes on the body.
The third step is to avoid causing harm.
Athletes often neglect prevention until they get injured. According to the American Massage Therapy Association, getting regular massage therapy can decrease the likelihood of injury and chronic pain. Massages relax muscle tissue, enhance flexibility, soothe the central nervous system, and enhance range of motion, resulting in decreased pain and improved function.
Furthermore, studies have indicated that massage therapy has the ability to reduce stress and anxiety, enhance sleep quality, and enhance immune system functionality. These multiple advantages are particularly advantageous for athletic pursuits like running.
4. Reduced muscle soreness
The study found that massage can be beneficial in decreasing muscle soreness and fatigue in runners, particularly in relation to delayed onset muscle soreness and physical performance.
Following a run, it is common to experience some soreness resulting from small tears in the muscle fibers that happen when the muscles are stressed during physical activity. This is a natural occurrence as the muscles adjust to the strain of running, though it may cause discomfort and occasional pain.
By increasing blood flow to the muscles, massage can aid in the removal of waste products and the reduction of inflammation. This enhanced circulation also facilitates the transportation of oxygen and nutrients to the muscles, thereby promoting quicker recovery.
By reducing soreness, we are able to gradually reintroduce painless movement that we may not have been able to otherwise, thereby enhancing our ability to engage in active recovery activities.
5. Improved range of motion
When muscles are tight, they can cause limitations in movement and reduce the range of motion. This can have an impact on the ability to run efficiently and enhance the probability of sustaining an injury.
A muscle that is overly contracted or tensed is referred to as a tight muscle, and it can result in feelings of stiffness or discomfort in the area it affects. Additionally, tight muscles can exert extra pressure on other body parts, potentially causing pain, discomfort, or even injury.
Sports Massage is able to assist in the alleviation of muscle tension by utilizing deep frictional pressure on the muscles, leading to the relaxation and loosening of constricted muscle fibers.
6. Locating problem areas
By utilizing muscle activation tests, a Sports Massage Therapist can ascertain if certain areas of the body are underactive or experiencing excessive strain. This, combined with passive range of motion tests, enables them to detect areas of the body that may be susceptible to tightness or prone to injury.
The Sports Massage Therapist is able to provide recommendations on which areas should be addressed in order to reduce the likelihood of future injuries.
7. Mental health
While this is not directly connected to running, it plays a crucial role in our lives. Numerous runners incorporate running as a means of taking care of their mental well-being.
By providing human touch, massage therapy can offer comfort and aid in alleviating feelings of loneliness and isolation. Studies have demonstrated that human touch induces the release of oxytocin, a hormone linked to social bonding that can effectively mitigate stress and anxiety.
Clients often feel comfortable opening up in therapy sessions because of the relaxed atmosphere, and sharing our problems can alleviate some of the internal burden they carry. Additionally, massage therapy has demonstrated the ability to enhance levels of serotonin and dopamine, neurotransmitters linked to feelings of happiness and well-being.
It should be noted that massage should not replace professional medical care; however, it can be utilized alongside other treatments for these conditions.
Take a break and unwind following a jog.
nervous system.
What kind of massage should runners get
According to Funk, the most suitable type of massage for active runners can differ based on the individual’s specific needs, such as overuse, acute or chronic pain or injuries, pre or post a running event, and other factors.
The massage therapist will employ different techniques based on whether the client is training for an event or recovering from one. The massage itself should provide a full body experience using medium to deep pressure, with specific attention given to areas that are under stress or causing discomfort.
Massage has several benefits for athletic endeavors like running. It relaxes muscle tissue, improves flexibility, calms the central nervous system, and can increase range of motion, leading to reduced pain and improved function. Additionally, research indicates that massage decreases stress and anxiety, enhances sleep quality, and boosts the function of the immune system. These advantages are highly advantageous for athletes.
How often should runners get a massage
If a runner is healthy and in training for an event, getting a massage every few weeks will be highly beneficial. For individuals who are suffering from physical discomfort due to their running routines, receiving a massage on a weekly basis will help reduce pain, enhance flexibility, and alleviate physical stress.
Massage Tips for Runners
- Do not get a massage on an area with an acute injury such as a broken bone, damaged joint with edema, or medical conditions that prevent physical activity.
- Massage pressure should not hurt. It should be enjoyable, not painful.
- Drink lots of water after a massage.
- Do not run after a massage. Relax instead.
- Get a massage about a week before a marathon or race.
- If you are getting a massage close to before or after a race, keep the pressure light.
- Get a massage within a week after a marathon or race.
- Do your homework and find a local massage therapist who treats runners.
- Speak up during a massage and tell them what areas need attention and if you need more or less pressure.
- If you’re training for a marathon, aim to get a massage as often as weekly or every few weeks.
