Massage Runners
Here are 4 simple and beneficial reasons why a runner could benefit from a massage session to take better care of his body and complete his overall training program.
Reduced pain and fatigue
When you start or change a new exercise program, you often increase the intensity of effort during execution by adding more mileage or more resistance.
The results of this increase produce workloads that can create pain and muscle fatigue. This pain is caused by the release of toxins in the body in the form of lactic acid in the tissues.
When left untreated, fabrics can become damaged over time. Where there is muscle damage, there is less circulation. This reduction can lead to tissue congestion and shortening.
A massage treatment is extremely useful and desirable for reducing pain and fatigue.
Increased blood circulation
Massage increases circulation and blood flow. Thanks to this increased circulation, overall healing is accelerated by triggering the immune system to better respond to tissue healing.
After a run, the body needs to recover from the stress in the areas it has been subjected to. Whenmuscles are challenged during a run, the body releases toxins into the tissue. Massage is one of the quickest ways to recover, as it helps get rid of toxins.
Complemented by good hydration, toxins are flushed from the system, helping to reduce pain and fatigue while helping to refresh your legs for your next workout.
Greater flexibility
Increasing a runner’s range of motion can help improve performance. When we move properly, we can function more efficiently.
A good massage rebalances the muscular and skeletal system. Runners frequently experience pain and pressure in their Achilles tendons, knees and leg muscles.
A good massage therapist assesses existing conditions and postural errors that may be contributing to pain. Often the source of pain is not where the pain occurs.
For example, thigh pain may be caused by poor lumbar mobility. The thigh could thus compensate for the shortening of the hip flexors. The body is like a system of weights and pulleys. When one muscle experiences fatigue through overuse, another muscle will compensate, in an attempt to restore the body’s equilibrium.
Relaxation
Last but not least, massage promotes relaxation. By relaxing the muscles, it also helps to calm the mind and reduce stress. For runners, it helps to energize them after a long run or training session.
Jogging is a very beneficial activity for the body, and even more so when it includes rest and muscle-relaxation sessions!
How often should runners have a massage for optimum benefits?
The frequency of massages for runners depends on several factors, including training intensity, budget and individual needs. Here are some tips for optimal benefits:
Regular program
It’s essential that runners establish a consistent massage routine to derive maximum benefit. The most important goal is to establish a regular program, whether weekly, monthly or bimonthly. This regularity allows the cumulative effects of massage to build up over time.
Frequency options
- 1. Monthly or weekly: If budget allows, a monthly or weekly massage can help prevent injury by capturing tight areas before they become problematic.
- 2. Once or twice per training cycle: For those on a tighter budget, consider scheduling one or two massages during your hardest training block or when you’re doing more intense speed work.
- 3. Every 2 to 3 weeks: Some experts recommend this frequency for runners who train intensively.
Massage around races and training sessions
– Before the race: Schedule a massage 3 to 5 days before a race. – After a race: Book a massage 3 to 5 days after a race, when muscles are no longer sore to the touch. – After intense training: Get a massage in the evening after an intense workout, or the next morning.
Factors to consider
When deciding how often to massage, consider :
- Your race objectives ;
- Your budget ;
- Your training program ;
- Your history of recurring injuries ;
- Your current training intensity.
Remember that the effects of massage are cumulative, so a consistent program throughout your training will be more beneficial than a single pre-race massage. By incorporating regular massages into your training routine, you can help improve performance, prevent injury and maintain overall muscle health. However, it’s essential to find a balance that suits your individual needs and circumstances.
What are the potential side effects of frequent massages for runners?
While massages can offer many benefits to runners, frequent massages can also have potential side effects. It’s important to be aware of these to make informed decisions about incorporating massage into your training routine.
Potential side effects
Pain and discomfort: Deep-tissue massages in particular can cause temporary pain or discomfort in the treated areas. This is often referred to as “good pain”, but can be uncomfortable for some riders. Bruising: Aggressive massage techniques or work on sensitive areas can lead to bruising, especially for people with sensitive skin or who bruise easily. Fatigue: Some runners may feel tired or lethargic after a massage, especially if it’s a deep-tissue massage that releases toxins from the muscles. Decreased performance: if a massage is scheduled too close to a race or intense workout, it may temporarily reduce muscle strength or performance. Excessive dependence: there is a risk of becoming psychologically dependent on massage for recovery, which can neglect other important aspects of training and recovery. Financial tendency: Regular professional massages can be expensive, which can lead to financial stress if not properly budgeted for.
Considerations
Time period: Scheduling massages too close to races or hard training sessions can have a negative impact on performance. It is generally recommended to have a massage 3 to 5 days before or after a race.
Technical sensitivity: different massage techniques can have different effects. Deep-tissue massages may be too intense for some runners, while others may not find lighter techniques effective. Individual response: Every runner’s body reacts differently to massage. What works well for one person may not be ideal for another. Underlying conditions: Frequent massages can mask underlying problems that require medical attention. It’s important to treat persistent pain or discomfort with a healthcare professional. Hydration: Massages can lead to dehydration, so it’s essential to increase fluid intake before and after sessions. While these potential side effects do exist, they are generally minor and can be mitigated by proper planning and communication with a qualified massage therapist. Most runners find that the benefits of regular massage outweigh the potential drawbacks when properly integrated into their training program.
Choose massage therapists who are attentive to your situation.
If you want a unique massage to relax or free yourself from your pain, discomfort, pain or suffering, isn’t it wise and sensible to turn to massage therapists who know what you are doing? Live?
