Massage is a great addition to any runner’s toolbox, providing many benefits to help prevent and treat injuries and improve performance. Here are eight reasons why sports massage is important for runners.
Running can cause microscopic damage to muscles, which often results in delayed onset muscle soreness (DOMS). Regular massages can reduce the severity of DOMS and speed up recovery time.
Improved Circulation
Running requires sustained and repetitive muscle contractions. This can shorten muscles, limit joint range of motion, and compress tissues. Fortunately, sports massage can help to elongate muscles, relieve tightness and increase flexibility. This in turn can prevent injury, improve performance, and allow you to run further and faster.
Getting regular massages can improve the circulation of blood through the body, and this is especially important for runners. The increased blood flow helps to carry oxygen and nutrients to the muscles, while flushing out metabolic waste products such as lactic acid.
Research shows that therapeutic massage can also elicit a number of other physiological responses that help to improve circulation, including increasing the size of blood vessels and decreasing blood pressure. This is good news for anyone, but particularly for runners who are looking to optimize their health and fitness. The benefits of massage go beyond the muscles, and include improving mental focus. This can help you to perform better on race day, and also to train more effectively in the future.
Reduced Muscle Tension
While there are different types of massage therapy, many runners opt for sports massage which is specifically tailored to the athletic body. It can improve flexibility, range of motion, and decrease muscle tension.
Studies indicate that it reduces the buildup of lactic acid, increases circulation and flexibility, and aids in the removal of exercise waste products. It can also help runners relax and refocus, allowing them to perform at their peak.
The frequency at which you get a massage is up to you, but it's best to time them around key training sessions and races. A pre-race massage can help to relax and maintain the elasticity of muscles and tissues, while a post-race massage can help speed recovery. If you are unsure about which time frame is best, assess your running schedule and budget to decide what works for you.
Prevent Injuries
While massage is not a substitute for proper training, it does help improve and maintain muscle and joint health. By reducing the buildup of waste products such as lactic acid, muscles and joints become less prone to injury.
Massage also stimulates the lymphatic system to speed up the removal of metabolic waste from the body, which reduces fatigue and weakness. This can prevent injuries such as plantar fasciitis, a common condition that causes pain in the arch of the foot.
While many runners believe that getting a massage is just a luxury, there is evidence that it can actually be a key component in improving performance and preventing injury. But as always, it is important to get regular massages and follow a well-rounded training program to achieve the best results. Be sure to stretch and foam roll regularly between massages and, of course, listen to your body. If it feels too much, take a rest day.
Faster Recovery
Many runners experience hurdles that detract from the joy of running and slow progress toward fitness goals. Whether it’s muscle tightness or nagging injuries, these obstacles can prevent runners from attaining their optimal level of performance.
Fortunately, these hurdles can often be overcome with the help of sports massage. A regular sports massage can be an effective treatment for a variety of common running injuries, such as iliotibial band role of sports massage in physiotherapy (ITB) syndrome, Achilles tendinitis, and runner’s knee.
While it’s important for runners to remember that massage is not a replacement for training, it can be a valuable addition to any running routine. Incorporating massage into a training plan can accelerate recovery, reduce the severity of delayed onset muscle soreness (DOMS), and promote more efficient use of the body’s energy. This can help ensure that runners are able to continue pursuing their passion for running and working toward their next personal best.
