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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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