Key Benefits of Remedial Massage for Runners
- Injury Prevention
One of the primary benefits of remedial massage is its role in preventing injuries. By relieving tight muscles and correcting imbalances, it reduces the risk of overuse injuries like Achilles tendinitis or runner’s knee. Regular massage keeps muscles supple, reducing strain on joints and connective tissues. - Enhanced Recovery
Running can cause micro-tears in muscle fibres, leading to soreness and inflammation. Remedial massage accelerates recovery by promoting blood flow, reducing inflammation, and flushing out metabolic waste like lactic acid. This enables quicker muscle repair and reduces post-run stiffness. - Improved Flexibility & Range of Motion
Muscle tightness limits a runner’s flexibility, affecting stride length and efficiency. Massage loosens tight muscles, increases joint mobility, and helps maintain a full range of motion, essential for optimal running performance. - Pain Relief & Tension Reduction
Remedial massage targets problem areas where runners typically hold tension, such as the calves, hamstrings, quadriceps, and lower back. Techniques like trigger point therapy can release painful muscle knots, while deep tissue work alleviates chronic muscle tension. - Mental Relaxation
The psychological demands of running, especially during training or competition, can lead to mental fatigue. Massage therapy promotes relaxation by reducing cortisol levels and increasing serotonin and dopamine production, helping runners manage stress and stay focused.
Common Running Injuries Treated with Remedial Massage
- Shin Splints: Massage helps release tension in the calves and surrounding tissues, reducing the stress on the shinbone.
- Plantar Fasciitis: Targeted massage on the feet and calves can relieve inflammation and pain in the foot’s plantar fascia.
- IT Band Syndrome: Deep tissue massage releases tension along the iliotibial band, reducing pain on the outer knee.
- Hamstring Strains: Massage increases blood flow to strained hamstrings, speeding up recovery.
- Runner’s Knee (Patellofemoral Pain Syndrome): Massage therapy can help alleviate tight quadriceps and IT bands, reducing knee pain
Massage Techniques Best for Runners
- Deep Tissue Massage: Releases chronic muscle tension and targets deep muscle layers.
- Trigger Point Therapy: Focuses on specific pain points to relieve tension.
- Myofascial Release: Loosens tight connective tissue, improving flexibility and mobility.
- Sports Massage: A combination of techniques designed to prepare the body for intense running or aid post-run recovery.
- Lymphatic Drainage Massage: Reduces swelling and helps remove toxins from the body after long runs.
When to Get a Remedial Massage
- Post-Run Recovery: Ideal 24-48 hours after a long run or race.
- During Training: Regular sessions every 2-4 weeks can prevent injuries.
- Pre-Race: A lighter massage a few days before a race can enhance mobility and reduce pre-race jitters.
- Injury Rehabilitation: Weekly or biweekly massages can aid recovery from injuries.
Self-Care Between Massages
While regular remedial massages are highly beneficial, runners can also support their recovery through self-care:
- Stretching: Focus on calves, hamstrings, quads, and hip flexors.
- Foam Rolling: Use a foam roller to release tight muscles and reduce soreness.
- Hydration & Nutrition: Stay hydrated and maintain a balanced diet to support muscle repair.
- Rest & Recovery: Ensure adequate rest days between runs to prevent overuse injuries.
Conclusion
Whether you’re a weekend jogger or a competitive marathon runner, remedial massage should be an essential part of your training routine. Its ability to relieve tension, prevent injuries, and accelerate recovery can help you run stronger, longer, and pain-free. Regular sessions can transform your running experience, keeping you on track toward your goals.
References & Further Reading:
More about the author
Rakhee Dodhia - Remedial Massage Therapist
Rakhee is a Remedial Massage Therapist, with a practice in Bilgola, on the Northern Beaches of Sydney. Of Indian origin, Rakhee, grew up surrounded by the ancient healing world of Ayurveda and has developed a keen interest and practice of the same.
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