For many runners, getting a massage is more than just a luxurious treat. It offers numerous physiological and psychological benefits.
Massage increases circulation, which aids in the removal of metabolic waste (like lactic acid) from muscles. This reduces muscle tightness and soreness, making them more flexible.
It also reduces microscopic damage caused by repetitive motion, which is important for optimal performance.
Reduces Chronic Pain
As a sport that relies on repetitive actions, running can cause tightness in muscles and other soft tissues like tendons and ligaments. Massage techniques use moving pressure to soften fascia tissue (which sheaths the muscle like a sausage casing) and release adhesions (places where tissue sticks together). This helps keep muscles supple and reduces tension, so runners can perform at their best without pain or injury.
In addition, the massage-induced increase in circulation improves oxygen flow to the muscles, removing metabolic waste products and aiding recovery from exercise. This is especially important for runners, who often train hard and recover quickly to meet race day goals.
The relaxing effects of sports massage also contribute to improved mental clarity and a more positive outlook on training. These factors can make all the difference when it comes to achieving your athletic potential. A regular, scheduled massage schedule can help maintain optimal muscle function, bolstering performance and overall wellness.
Increases Flexibility
Aside from reducing muscle soreness, massages speed post-run recovery. This allows runners to maintain a regular training schedule and avoid injury.
Running is repetitive and can cause microscopic damage to muscles and tendons. Sports massage alleviates the effects of this damage by reducing muscle spasm, increasing blood flow to the affected area, and flushing out waste products from energy production.
Techniques in a sports massage also stretch and lengthen the muscles, breaking down adhesions and improving elasticity. This can give athletes a competitive edge by allowing their muscles and joints to function optimally.
A sports massage can be done prior to a run, or after a hard training session to improve circulation and decrease lactic acid build-up. It is recommended to drink water after the massage to flush out toxins and waste products. Adding sports massage to your routine can help you recover faster, reduce pain and injuries, and perform at a higher level. However, it is important to remember that therapeutic massage is not a substitute for a well-rounded training program.
Prevents Injuries
Running is a repetitive activity that often leads to tight muscles and imbalances. Regular massage helps to identify these tight spots and prevents them from becoming a bigger problem, thus reducing the risk of injuries like IT band syndrome or shin splints.
Massage also helps to reduce the initial inflammation associated with impact exercise. This is important because it allows you to recover from a hard training session or race faster and be ready for the next one sooner.
Getting a massage can also help to improve your mood and increase feelings of wellbeing by stimulating the release of feel-good hormones, including serotonin and dopamine. This is an important factor for runners as it can decrease the stress hormone cortisol and help to maintain a healthy mindset and approach to training. This can make all the difference when aiming for a specific racing goal. Keep in mind that it is recommended to avoid a deep tissue massage the day before or after a marathon.
Reduces Stress
As any runner knows, putting in a long run can be mentally taxing, too. Adding massage to the mix helps reduce stress and promotes holistic recovery.
The deep friction techniques used in sports massage loosen the fascia (the tough fibrous tissue that sheathes muscles like sausage casing) and free up movement within muscle tissues. That's especially helpful for preventing injury by ensuring that muscles, ligaments, and tendons function properly.
In addition, sports massage can decrease the inflammation caused by exercise. That's important because chronic inflammation can lead to a number of health problems, can sports massage replace physical therapy? including heart disease, arthritis, and some cancers.
For those who want to get the most out of their training, consider incorporating regular sports massage into your routine. Not only will it feel great, but it'll also help prevent injuries and improve your overall running performance. So don't delay--get out there and lace up those shoes! You'll thank yourself later.
