Common Issues for Runners & How Massage Therapy Can Help
We see a lot of keen runners in clinic and here we discuss how massage therapy can be a powerful tool for runners to address common problems during training or after events. Regular massage therapy can help improve performance, prevent injuries, and promote faster recovery, whether you are a beginner or a seasoned runner. Here’s how massage therapy can specifically help with some of the most common problems runners experience:
- Muscle Tightness & Stiffness
Runners often experience muscle tightness in their hamstrings, quads, and IT bands. This tightness results from repetitive motion and running tension, leading to muscle fatigue and discomfort.
Massage Benefit: Massage therapy, intense tissue massage or myofascial release, helps to break up muscle knots and improve blood flow, which aids in muscle relaxation and flexibility. This can reduce stiffness and improve your range of motion.
- Delayed Onset Muscle Soreness (DOMS)
After long runs or intense workouts, runners often experience muscle soreness, typically 24–48 hours after activity. This is known as DOMS.
Massage Benefit: Massage can enhance circulation and promote lymphatic drainage, which helps flush out metabolic waste products (like lactic acid) from the muscles. This speeds up recovery and reduces the intensity and duration of soreness.
- Tendonitis
Runners, especially those who increase their mileage too quickly or do not cross-train enough, can develop tendonitis in areas like the Achilles tendon, patellar tendon, or IT band.
Massage Benefit: Massage therapy can help reduce inflammation in tendons, improve flexibility, and release muscle tension around the affected area. Techniques like friction massage or active release therapy (ART) can break down scar tissue and adhesions, promoting healing.
- IT Band Syndrome
The iliotibial (IT) band, a thick band of tissue running along the outside of the thigh, can become tight and inflamed in runners, leading to pain in the outer knee or hip.
Massage Benefit: Massage, especially techniques that target the IT band, can help reduce tension in the surrounding muscles (like the glutes and quads). A skilled therapist may use deep tissue massage, myofascial release, and stretching to alleviate tightness and prevent further irritation.
[Read our blog about the Iliotibial band and tendor fascia latae]
- Shin Splints
Shin splints, or medial tibial stress syndrome, cause pain along the front or inner part of the lower leg. This is often due to overuse, improper footwear, or poor running form.
Massage Benefit: Massage helps release tightness in the calf muscles and the muscles around the shin. It also increases blood flow to the area, aiding recovery. Techniques like trigger point therapy can help address tight muscles contributing to shin splints.
- Runner’s Knee (Patellofemoral Pain Syndrome)
Runner’s knee is a term used to describe pain around the kneecap, which is often caused by imbalances in the muscles surrounding the knee joint.
Massage Benefit: Massage can help release tightness in the quadriceps, hamstrings, and hip flexors, which often contribute to the runner’s knee. A therapist can also focus on improving the flexibility of the muscles surrounding the knee and help align the patella (kneecap) properly.
- Hamstring Injuries
Hamstring strains or pulls are common among runners, especially after sudden sprints or overuse. Tight hamstrings can also contribute to lower back pain and other imbalances.
Massage Benefit: Massage helps improve the elasticity of the hamstring muscles and reduces the chances of further injury. Deep tissue or sports massage techniques can release tension, break up adhesions, and promote faster healing of strained muscles.
- Back Pain
In runners, lower back pain is due to poor posture, tight hip flexors, or imbalances between the core and leg muscles.
Massage Benefit: Massage therapy helps relax the lower back muscles and surrounding areas (hip flexors, glutes, quadratus lumborum). It also improves posture by releasing tight muscles and helping to improve alignment and muscle function.
- Poor Circulation & Swelling
Long runs or back-to-back training sessions can cause poor circulation and swelling in the legs, particularly in the feet and ankles.
Massage Benefit: Massage techniques such as lymphatic drainage or compression massage help promote better blood flow and reduce swelling by stimulating the lymphatic system and encouraging the removal of excess fluids.
- Psychological Benefits
Running can be mentally exhausting, and stress from training or racing can take a toll on a runner’s well-being.
Massage Benefit: Massage therapy has significant mental benefits by reducing stress, promoting relaxation, and improving sleep quality. The physical benefits of massage (reduced muscle tension, increased flexibility) also lead to overall wellness and rejuvenation.
Types of Massage and Massage techniques:
- Deep Tissue Massage: Focuses on deeper layers of muscle and connective tissue to release tension and adhesions, ideal for chronic muscle tightness.
- Sports Massage: Tailored to athletes and focuses on enhancing performance, preventing injury, and relieving muscle soreness.
- Trigger Point Therapy: Targets specific points of tightness or “knots” in the muscle, often used for chronic pain and muscular imbalances.
- Myofascial Release: Focuses on releasing tightness in the fascia (the connective tissue surrounding muscles), which can improve flexibility and mobility.
- Active Release Therapy (ART): A hands-on technique that targets soft tissue and helps treat conditions caused by overuse, including tendonitis, IT band syndrome, and more.
How Often Should a Runner Get a Massage?
- Pre-race or event: Consider getting a light, relaxing massage 2–3 days before a race to reduce muscle tension and promote relaxation.
- Post-race or intense training: A more profound, therapeutic massage a day or two after a race can help speed up recovery and relieve soreness.
- Monthly or biweekly: Regular maintenance massage, such as once or twice a month, can prevent injuries and keep muscles in good condition, especially for runners with high weekly mileage.
Massage therapy is a valuable tool for runners to address various issues, from tight muscles and tendonitis to recovery and injury prevention. It can help reduce pain, improve flexibility, enhance circulation, and reduce stress, contributing to better performance and quicker recovery. Whether you are dealing with a specific injury or just looking to maintain your body in peak condition, regular massage can be a crucial component of your overall training plan.
If you need to add massage into your routine, be sure to book in with our therapists today. They use a variety of the techniques mentioned here and they can tailor their approach to your specific needs, ensuring you get the most benefit from each session.
