Running is an exercise that comes with lots of benefits. It increases metabolism, boosts energy, and increases the brain’s serotonin level, responsible for better moods. However, its nature as a high-impact exercise can take a toll on the body after a while. Sports massage is necessary to maintain, rehabilitate, and manipulate the body’s muscles involved in this activity.
Marathon runners are always at the receiving end of injuries like stress fractures, Achilles tendinitis, and overtraining. Nevertheless, a regular sports massage can treat or prevent this from happening or lessen its effects.
How Does Sport Massage Work?
Sports massage is a style of massage distinct for its slow and smooth movements based on the Swedish massage for blood circulation and pain relief. It involves a series of kneadings of the muscles, gentle strokes, and vibrational taps. This massage aims to improve blood flow and reduce muscle tightness, popularly called “muscle knots.”
The benefits of sports massages are numerous, especially for marathon runners. Some of these benefits are:
It Relieves Tightness of the Muscle
There is a limit to what after-run stretches can do to the muscles. On the other hand, sports massage aims to relieve the tension or tightness of the muscles at a deeper level. It would also lengthen and stretch the specific muscles used in the running.
As the day of your marathon approaches, your muscles will benefit from a sports massage technique known as effleurage. This comprises long, flowing, light massage strokes that help relieve muscle tension without hurting the fibers.
It Aids Circulation
Sports massages are great when it comes to improving blood flow. Better circulation of blood helps healing happen faster. It also helps injured, or tired muscles recover in record time and remove metabolic waste from the body.
It Improves Flexibility
If you want to increase your range of motion or become more flexible, a good sports massage is your best bet. With improved flexibility, you also reduce the chances of injury.
It Enhances Tissue Permeability
Another great reason you need a sports massage as an athlete is how permeable your tissues become afterward. When this happens, oxygen and nutrients can move into your cells faster, and in the same manner, waste products are removed.
It Breaks Down Scar Tissues
The tightness of the muscle is mainly a result of the buildup of scar tissue. If the tissue is left to repair itself, it will create a criss-cross pattern compared to the healthy linear design. Nevertheless, a good massage can break down this scar tissue and cause the reorientation of your muscle fibers.
It Helps With Lymphatic Drainage
Sports massage is helpful when it comes to removing waste products such as lactic acid caused by overusing the muscle. It also helps reduce swelling and inflammation. Overall, it is best to reduce the risk of injuries from overused muscles.
It Boosts Your Performance
Having a light massage on the morning of your marathon or the day before can optimize your overall performance. Your muscles will do a better job after all the tension has been released.
It is Relaxing
Aside from the physical benefits, sports massage is also a great way to relax after a long training day. It has enormous psychological effects that help rebuild the confidence you need for the next run.
When Should You Have A Massage?
The question of when or how often you should have a message is dependent on your training schedule. Most people prefer to have their massages in between lighter training days. This way, the tension and tightness in the muscles are treated before more intense training begins. On the other hand, some runners prefer getting a massage after a tough training session so they can heal and prepare for upcoming activities.
Nevertheless, a weekly massage is recommended when training for a full or half marathon. It will help you adapt better when you move from lighter to more intense training. It is also an excellent preventive and preparatory method against muscular tears.
For the best performance in your marathon race, treating sports massage as part of your training program is essential. Your massage therapist is best positioned to help you plan your massage schedule around your training and based on your specific needs.
Post-marathon massages are just as important as the messages you get during training. After your big day, a thorough sports massage boosts your recovery rate and reduces the delayed muscle soreness (DOMS) experienced days after the run.
