runners love getting massages
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Runners love getting massages. Not only does it feel great, but it can also help 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 be wary of?
Having been a massage therapist for ! years, had the opportunity to work with a lot of runners. Notonly did this e"perience help me identify a lot of the common #uestions 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.
n this article, am going to share with you some of the different types of massage and when each
can be most effectively utili$ed. %m also going to outline when, and how often, you should schedule
a massage to make sure you get ma"imum benefit without impacting your workouts or races.
What type of massage is best for runnerst%s not surprising that runners get a little confused about what type of massage would benefit them
most. Wikipedia lists &' different types of massage. (f course, some of these are obviously not
specifically beneficial to athletes, but runners can go beyond the typical )sports massage* to get
results. +he following are the five most beneficial types of massages for runners
-ctive release
-ctive release techni#ue, also known as -.R.+. is massage techni#ue that combines movement with
specific, deep pressure to help relieve muscle adhesions and reduce scar tissue buildup.
/uring an -.R.+ session, the therapist uses his or her hands to evaluate the te"ture, tightness and
mobility of the soft tissue and then works to break up these adhesions with their hands, as well as
movement of the muscle.
-ctive release is best used when treating a specific injury, especially one where the formation of
scar tissue impacts the ability for the body to heal itself. 0ost notably, -.R.+. is an effective
treatment method forhamstring injuries,plantar fasciitis, and shin splints.
1wedish 0assage or 2ffleurage
1wedish massage is the most wellknown of the massage modalities and is often associated with
rela"ation and pampering. However, 1wedish massage can also benefit runners, especially before
big competitions.
1wedish massage utili$es long, flowing strokes of various pressure, although usually light, to release
muscle tension and increase blood flow.
1wedish massage is best used in the days before big competitions or as a recovery tool after hard
workouts. +he lighter, rela"ing strokes help relieve stress and muscle tension without damaging the
muscles, which is important if you have a big race approaching. - 1wedish massage before a race,
especially if you%re coming off a hard week of training, can help you reenergi$e, rela", and get your
legs back under you.
+rigger point
http://en.wikipedia.org/wiki/Massage#Massage_methodshttp://www.ncbi.nlm.nih.gov/pubmed/16584948http://www.ncbi.nlm.nih.gov/pubmed/16584948http://runnersconnect.net/running-injury-prevention/plantar-fasciitis-in-runners/http://runnersconnect.net/running-injury-prevention/plantar-fasciitis-in-runners/http://www.ncbi.nlm.nih.gov/pubmed/16584948http://runnersconnect.net/running-injury-prevention/plantar-fasciitis-in-runners/http://en.wikipedia.org/wiki/Massage#Massage_methods -
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+rigger point therapy is massage modality that targets muscle knots and areas of referred pain in the
muscle tissue. +herapists target and find knots in the muscles or areas of referred pain and use
deep pressure to help loosen the adhesions.
3ike -.R.+., trigger point therapy is best used to treat injuries. 1pecifically, trigger point therapy is
effective in the treatment of + band tightness, calf strains, and hamstring injuries./eep tissue massage
0ost runners are familiar with deep tissue massage, which is often confused with deep pressure
4like when you say )go harder*5. /eep tissue massage targets both the superficial and deep layers of
muscles and fascia and are often #uite intense as a result of the deliberate, focused work.
/eep tissue massages typically focus in on a few specific problem areas and, unlike trigger point
therapy, work the entire muscle. 6ecause runners often have #uite 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+he fre#uency 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.
f you%re able to afford it, getting a monthly or weekly massage can help prevent injuries by catching
tight areas before they become problematic. f it isn%t possible to fit a recurring massage in your
budget, consider one or two a 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.
always recommend that runners get a massage either the evening after a hard workout or the ne"t
morning. f the therapist is going deep or using methods like -.R.+., the muscles can often be sore
or lethargic for a few days after a massage. +iming the massage as close to your last hard workout
gives your body the most amount of time to recover and feel back to normal.
f you plan on getting a massage before your ne"t big race, schedule it at least &7 days from the
race. f it%s been a while since your last massage, stick to further out. -lso note that the deeper the
massage, the longer it takes for the body to recover and respond 8 just like running workouts.
0isconceptions and things to watch out for with massageWith those guidelines in mind, here are a few common mistakes runners make with massage
/rink water lots of water after the session to help flush out some of the to"ins and waste products
that were flushed from the muscles. 1ome people report getting sick after hard massage sessions.
9enerally, this means the muscles released a lot of to"ins and drinking e"tra water will clear them
out.
0assage doesn%t 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. f you do find
yourself consistently bruised after massage sessions, your therapist may be going too hard.
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t takes time to recover and not feel lethargic after a hard massage. f your legs feel a little dead the
ne"t day, that%s ok. +his is why it%s important to schedule at least one easy day between a hard
massage and a hard workout.
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