Massage for Runners: The What, When & How

Runners love getting massages. Not only does it feel great, but it can also speed recovery, reduce muscles soreness, and facilitate injury healing. However, there is a lot of confusion when it comes to massage. When is the best time to get one? What type is best for runners? What common mistakes should I be wary of?

Having been a massage therapist for 4 years, I had the opportunity to work with a lot of runners. Not only did this experience help me identify a lot of the common questions and misconceptions about massage, but it also allowed me to test a variety of theories when it comes to the optimal timing, pressure, and massage modality.

In this article, I am going to share with you some of the different types of massage and when each can be most effectively utilized. I’m also going to outline when, and how often, you should schedule a massage to make sure you get maximum benefit without impacting your workouts or races.

What type of massage is best for runners

It’s not surprising that runners get a little confused about what type of massage would benefit them most. Wikipedia lists 31 different types of massage. Of course, some of these are obviously not specifically beneficial to athletes, but runners can go beyond the typical “sports massage” to get results. The following are the five most beneficial types of massages for runners:

Active release

Active release technique, also known as A.R.T. is massage technique that combines movement with specific, deep pressure to help relieve muscle adhesions and reduce scar tissue build-up.

During an A.R.T session, the therapist uses his or her hands to evaluate the texture, tightness and mobility of the soft tissue and then works to break up these adhesions with their hands, as well as movement of the muscle.

Active release is best used when treating a specific injury, especially one where the formation of scar tissue impacts the ability for the body to heal itself. Most notably, A.R.T. is an effective treatment method for hamstring injuries, plantar fasciitis, and shin splints.

Swedish Massage or Effleurage

Swedish massage is the most well-known of the massage modalities and is often associated with relaxation and pampering. However, Swedish massage can also benefit runners, especially before big competitions.

Swedish massage utilizes long, flowing strokes of various pressure, although usually light, to release muscle tension and increase blood flow.

Swedish massage is best used in the days before big competitions or as a recovery tool after hard workouts. The lighter, relaxing strokes help relieve stress and muscle tension without damaging the muscles, which is important if you have a big race approaching. A Swedish massage before a race, especially if you’re coming off a hard week of training, can help you reenergize, relax, and build your confidence in your ability to run fast.

Trigger point

Trigger point therapy is massage modality that targets muscle knots and areas of referred pain in the muscle tissue. Therapists target and find knots in the muscles or areas of referred pain and use deep pressure to help loosen the adhesions.

Like A.R.T., trigger point therapy is best used to treat injuries. Specifically, trigger point therapy is effective in the treatment of IT band tightness, calf strains (did you read our post looking at the association between age and calf injuries), and hamstring injuries.

Deep tissue massage

Most runners are familiar with deep tissue massage, which is often confused with deep pressure (like when you say “go harder”). Deep tissue massage targets both the superficial and deep layers of muscles and fascia and are often quite intense due to the deliberate, focused work.

Deep tissue massages typically focus in on a few specific problem areas and, unlike trigger point therapy, work the entire muscle. Because runners often have quite a few tight spots and interconnected issues, deep tissue massage is often the modality of choice during hard training segments.

When should you get a massage and how often

The frequency at which you get a massage is completely up to you, and depends on how much you like massage, how hard you’re training, and your budget.

If you’re able to afford it, getting a monthly or weekly massage can help prevent injuries by catching tight areas before they become problematic. If it is not possible to fit a recurring massage in your budget, consider one or two per training segment during your hardest training block or when you’re performing more intense speed work, which tends to elicit injuries that can be treated by massage, like tight hamstrings or hips.

I always recommend that runners get a massage either the evening after a hard workout, or the next morning. If the therapist is going deep or using methods like A.R.T., the muscles can often be sore or lethargic for a few days after a massage. Timing the massage as close to your last hard workout gives your body the most amount of time to recover and feel back to normal.

If you plan on getting a massage before your next big race, schedule it at least 3-5 days from the race. If it’s been a while since your last massage, stick to further out. Also note that the deeper the massage, the longer it takes for the body to recover and respond – just like running workouts.

Misconceptions and things to watch out for with massage

With those guidelines in mind, here are a few common mistakes runners make with massage:

Drink water lots of water after the session to help flush out some of the toxins and waste products that were flushed from the muscles. Some people report feeling sick after hard massage sessions. Generally, this means the muscles released a lot of toxins and drinking extra water will clear them out.

Massage does not have to hurt to be effective. While working on a tight, troubled area will certainly cause some discomfort, it shouldn’t leave bruising or cause you to jump off the table. If you do find yourself consistently bruised after massage sessions, your therapist may be going too hard.

It takes time to recover and not feel lethargic after a hard massage. If your legs feel a little dead the next day, that’s ok. This is why it’s important to schedule at least one easy day between a hard massage and a hard workout.

This article originally appeared on competitor.com

Tune Up: Sports Massage to Optimize Your Training

You are vigilant about your training and meticulous in your diet and fueling practices. Why then, are you not committed to receiving the bodywork that should be a regular element of your training?

"It's amazing how many athletes don't even think about getting bodywork, especially when they are in season," said Mary Owen, massage therapist with a concentration in sports therapy and myofascial release. "Regular maintenance is always recommended to athletes that are consistently overworking the same muscle groups. But during those tough parts of the year, when athletes are racing, competing and doing their most rigorous training, that's when it's most important."

"I like to compare our bodies to our cars. You have to get regular maintenance on your car. Without proper attention, they break down. Before preparing for a road trip, you take your car in to balance and check the tires, tune it up, and see if it's safe for the road. You should apply the same precautions to your body. Before anything, be it a marathon, a century ride or even surfing...warming up the body, stretching it and getting massaged to make sure your body is prepared for what's ahead is beneficial and will help in the long run (no pun intended)," Owen said with a laugh.

The Best Time for a Massage

Athletes are often confused about the best time to get body work. Right before a race? A week before the big event? A few hours after you cross the finish line? Or should you wait a few days?

"Ideally, athletes should get a tough, deep tissue massage three days to a week before a race or big event," Owen said. "And another massage the day before or morning of the race—but this one should be focused on stretching and isometric approaches, which concentrate on breathing and relaxing while the therapist massages and stretches you,"

"Right after a race is a great time to get a massage," she continued. "But you must make sure it's not vigorous. It should be more of a relaxing massage to calm your tight muscles. If you are in pain, make sure to ice your muscles for a few days and stretch. After three or four days of ice, if nothing is injured, this is the perfect time for a deep tissue massage and myofascial release."

Benefits of Massage

The terms deep tissue and myofascial release are often used together. Many think they are synonymous, but there are differences in these types of massage. Both techniques are very beneficial to athletes.

Deep tissue massage: The therapist works deep into the actual muscles, trigger points and tender points.

Myofascial release: The massage goes even deeper, concentrating on the fascia, fibers and connective tissue of the muscles, instead of the actual muscles.

With any massage—even a relaxing Swedish massage—there's still the benefit of blood and oxygen running through the body, breaking up adhesions in the body and flushing out toxins. But deep tissue, myofascial release, sports massage,?Thai massage and chiropractic work are recommended for athletes to ensure muscles are getting proper attention, and spine and hips are aligned and adjusted properly.

If you are in active training, such as training for a marathon, triathlon or century ride, a massage twice a month is recommended, if money and time allow.

Common Problems in Athletes

Often athletes can't identify the specific problems they are having, they just know they are experiencing pain. "Many athletes will come in complaining of aches and pains, stemming from their lower backs, but they don't realize what it is," Owen explained. "The majority of times, it's a sciatic nerve problem. A lot of people don't know the term, but they can identify the feeling and pain. I usually know right away according to what kind of sport they're involved with and their complaint."

Runners

Runners tend to have a lot of shin splints and sciatic nerve problems. "When working on runners, I usually focus on the legs, shins, thighs and hamstrings," Owen said. "I always tell them that if they aren't careful and their hips aren't balanced and aligned properly, it can dramatically change performance and alignment of your body. You could seriously injure yourself. It's important to stretch first and get aligned regularly. Wearing comfortable shoes helps too."

Cyclists

"Cyclists are really tough to work on. Their muscles are generally tighter than most athletes," explained Owen. "And they have to be really comfortable to get a massage because their groin muscles and the inside of their thighs are what need the most work. I make sure to employ proper draping and talk them through it so they are prepared and comfortable." Draping is a technique where therapists cover the entire body with a sheet and expose only the part being massaged.

Triathletes

Triathletes will often have many of the common alignment and muscle issues runners and cyclists have. "If I had only an hour to spend on a triathlete, I would start with their legs, get deeper work into their glutes and hips, and work on their mid-back area."

Swimmers

"Swimmers generally tend to have the least amount of pain out of the athletes I work on," Owen said. "But I always focus on their upper bodies—rotator cuffs, traps and neck muscles—since that is the most-overused part of a swimmer's body."

Do-it-yourself Bodywork Muscle Aids

Here are some do-it-yourself techniques to soothe overworked muscles and relieve muscle pain:

• Tennis Balls: Lay on the floor with a tennis ball—lay on top of it where your tender point is and roll around on the muscle for a few minutes, breathing deeply. You should feel a release.
• Muscle stick or rolling pin: Have someone roll it on your muscle for release.
• Stretching
• Ice
• Biofreeze: Good for acute injuries; prevents them from getting worse.
• Tiger Balm: Best for chronic and long-term injury and pain. The eucalyptus settles the muscles and produces a long-lasting effect.

"The body is an interesting thing, but unlike our cars, we're stuck with them for the rest of our lives," said Owen. "Why not take care of it now, so instead of being stuck in a wheelchair watching your grandson play basketball—you can be on his team playing with him.

This article originally appeared on active.com and was written by Mary Owen.