Massage Therapy: Essential Benefits for Runners

Why Runners Need Massage

Massage therapy helps runners perform better and recover faster. It addresses both physical needs and mental wellbeing.

Key Benefits

Reduces Pain and Muscle Fatigue

• Removes toxins including lactic acid from tissues

• Prevents tissue damage and stiffness

• Alleviates soreness after runs

Improves Blood Circulation

• Triggers healing responses in tissues

• Accelerates recovery after workouts

• Helps flush toxins when combined with proper hydration

• Prepares legs for next training session

Enhances Flexibility

• Creates more efficient range of motion

• Rebalances the musculoskeletal system

• Targets common problem areas: IT Band, Achilles, knees, hamstrings

• Addresses underlying causes of pain

Supports Mental Health

• Human touch reduces feelings of isolation

• Releases oxytocin for social bonding

• Decreases stress and anxiety

• Increases serotonin and dopamine levels

Promotes Deep Relaxation

• Relaxes muscles and calms the mind

• Provides rejuvenation after races and workouts

• Helps manage combined pressures of life and training

Prevents Injuries

• Identifies under-activated or overworked muscles

• Tests range of motion to find problem areas

• Provides recommendations to reduce injury risks

Types of Massage Beneficial for Runners

• Sports Massage: Targeted approach for athletic performance

• Deep Tissue: Reaches deeper muscle layers to release chronic tension

• Swedish Massage: Promotes overall relaxation and circulation

• Trigger Point Therapy: Addresses specific pain points and knots

• Myofascial Release: Focuses on releasing fascial restrictions

Optimal Timing for Massage

• Pre-event (2-3 days before): Light massage to prepare muscles

• Post-event (24-48 hours after): Recovery-focused session

• During training cycles: Regular maintenance every 1-2 weeks

• During injury recovery: As recommended by healthcare providers

DIY Massage Techniques

• Foam Rolling: 30-60 seconds per muscle group, focusing on tight areas

• Tennis/Lacrosse Ball: Target smaller muscles like piriformis or feet

• Massage Stick: Great for calves and quads before/after runs

• Percussion Devices: For quick, targeted relief between sessions

Implementing Massage Therapy

• Integrate with broader training program

• Schedule regular biweekly or monthly sessions

• Use self-massage tools between professional sessions:

  • Foam rollers

  • Lacrosse balls

  • Tennis balls

  • Massage sticks

Finding the Right Massage Therapist

• Look for specialists with sports or running experience

• Ask about certifications in sports massage

• Request recommendations from running clubs or coaches

• Communicate your specific goals and training schedule

Red Flags and When to Skip Massage

• Acute injuries (first 48-72 hours)

• Fever or illness

• Recent surgery without medical clearance

• Skin infections or open wounds

• Severe inflammation

Massage therapy is a powerful complement to training that helps runners break barriers and set new records.

Book a session with me at my Mt. Shasta office