Contents:
- Pre-race massages DOs
- Pre-race messages DON’Ts
- Post-race massages DOs
- Post-race massages DON’Ts
Massages can be a runner’s secret weapon when preparing for a race or bouncing back afterward. They help alleviate muscle tension, improve circulation, and enhance overall performance. But timing and technique are everything when it comes to getting the most out of your massage routine. Here’s a guide to the do’s and don’ts of pre- and post-race massages:
Massages Before a Race
Pre-race massages are all about priming your muscles for the physical demands ahead. They aim to loosen muscles, boost circulation, and reduce tension—without causing fatigue or soreness. Incorporating massage therapy into your pre-race routine can offer several benefits that enhance performance and reduce the risk of injury. According to the National Center for Complementary and Integrative Health (NCCIH), massage therapy may help reduce muscle tension and improve flexibility, which are crucial for athletes preparing for strenuous activities
Do’s:
Opt for a Light Massage
Pre-race massages should feel refreshing, not exhausting. Light, rhythmic strokes can improve blood flow and activate your muscles without overworking them. Such massages also help activate your muscles by awakening the nervous system, which can improve coordination and reaction times. This is particularly important for runners, as it ensures that their muscles are responsive and ready for the repetitive motion of running. Additionally, these light strokes reduce muscle tension and promote relaxation, helping to ease pre-race jitters and improve mental focus.
Schedule It Wisely
Timing is key! Aim for a massage 24–48 hours before the race, giving your body enough time to recover from any lingering tension. Elite marathoners often book a massage two days before the race to optimize their performance.
Anna Gammal, a massage therapist who has worked with elite Boston marathoners, suggests that athletes accustomed to regular massages can benefit from deep tissue work within this time frame. This allows sufficient time for recovery from any potential muscle soreness.
Communicate with Your Therapist
Inform your therapist about the race, specific tight spots, or past injuries. Tailored techniques can prevent discomfort and optimize your session. Additionally, discussing any areas of tightness or discomfort allows the therapist to address problem spots without risking over-stimulation or soreness. For instance, they may use lighter strokes or avoid deep tissue techniques on sensitive areas to ensure your muscles feel loose but not fatigued.
If you have a history of injuries, such as shin splints, IT band syndrome, or plantar fasciitis, it’s crucial to bring these up. Your therapist can avoid exacerbating these areas and instead focus on techniques that promote healing, reduce inflammation, or enhance mobility in the surrounding muscles.
Combine with a Dynamic Warm-Up
Follow your massage with dynamic stretching, such as leg swings or walking lunges, to further loosen up and prevent stiffness. A study published in the Journal of Sports Science and Medicine examined the effects of dynamic stretching on flexibility and muscle performance. The research found that dynamic stretching as part of a warm-up routine can improve the range of motion and may enhance muscle performance.
Stay Hydrated
Hydration keeps muscles elastic and responsive. Drink water before and after your session to avoid cramping. When muscles are well-hydrated, they are more pliable and better equipped to handle the physical demands of exercise. Dehydrated muscles, on the other hand, are more prone to stiffness and injuries, as they lose flexibility and may not recover as effectively after exertion.
Drinking water before and after your massage session helps replenish fluids lost through sweat and supports optimal blood circulation. Proper hydration also aids in flushing out toxins released during the massage, ensuring your muscles remain responsive and ready for action.
Don’ts:
Avoid Deep Tissue Massages Close to Race Day
Deep tissue massages can cause soreness and inflammation lasting up to 72 hours, which may hinder your performance. Schedule these at least five days before your race to avoid lingering discomfort. Stick to lighter techniques that won’t leave your muscles feeling tight or sluggish.
Don’t Rely Solely on Massages for Warm-Up
Massages alone don’t prepare your body for the demands of a race. Proper warm-ups, like dynamic stretches or light jogging, increase blood flow and mobility while reducing injury risk. Combine massage with a full warm-up routine for optimal readiness.
Avoid New Techniques
Race week is not the time to try new massage methods or therapists. Unfamiliar techniques can cause unexpected soreness or discomfort. Stick to what your body knows and trusts to avoid disruptions in your preparation.
Don’t Overdo It
Keep pre-race massages short and focused, lasting 20–30 minutes. Longer sessions can overstimulate muscles, leaving you feeling drained rather than refreshed. Save comprehensive massages for post-race recovery when your body needs deeper relaxation.
Massages After a Race
Post-race massages are all about recovery—reducing soreness, promoting relaxation, and kickstarting muscle repair. After intense physical activity, muscles often experience microtears and accumulate metabolic waste products like lactic acid, leading to stiffness and discomfort. A post-race massage can help alleviate these issues by enhancing blood circulation, which aids in flushing out toxins and delivering essential nutrients to fatigued muscles, thereby accelerating the healing process. A study concluded that massage could aid in reducing DOMS and perceived fatigue, although its direct effects on performance enhancement were limited.
Do’s:
Wait Before Getting a Massage
Let your body cool down naturally for 2–6 hours post-race. This waiting period stabilizes your muscles and reduces the risk of further trauma. A research published in the Journal of Athletic Training said that active individuals who received a massage 3 hours after exercise reported reduced muscle soreness compared to those who did not receive a massage. The findings suggest that timely massage therapy can be an effective intervention for mitigating post-exercise muscle soreness.
Opt for a Gentle Recovery Massage
Post-race massages should prioritize recovery by using long, soothing strokes, commonly referred to as effleurage. This technique enhances blood circulation, helping to flush out lactic acid and other metabolic waste products that build up during strenuous exercise. By reducing swelling and promoting relaxation, gentle recovery massages not only alleviate soreness but also accelerate the healing process. Avoid intense pressure immediately after a race, as your muscles are already fatigued and sensitive.
Target Problem Areas
Certain muscle groups, like the calves, hamstrings, quads, and lower back, bear the brunt of the workload during a race. Focusing on these high-stress areas can help prevent stiffness and reduce the likelihood of developing knots. A targeted approach ensures that overused muscles receive the care they need to recover, promoting better flexibility and overall comfort. Informing your therapist of any particularly tight spots will allow them to customize the session to your needs.
Incorporate Stretching
Combining gentle stretching with massage can significantly enhance flexibility. A study published in the Journal of Sports and Physical Education found that while both static stretching and massage independently improved hamstring flexibility, their combined application resulted in a more substantial increase in range of motion.
Stay Hydrated and Refuel
Hydration is essential after a race and massage, as it helps flush out toxins released during the session and prevents dehydration-induced muscle cramps. Drinking water supports circulation, allowing nutrients to reach recovering muscles more effectively. Pair this with a protein- and carb-rich snack, like a smoothie or a protein bar, to replenish glycogen stores and repair muscle tissue. This combination helps accelerate recovery and restores energy levels.
Dont’s:
Go For Immediate Deep Tissue Work
Deep tissue massage techniques, which target deeper layers of muscle and fascia, can worsen micro tears caused by running. These techniques may also increase inflammation and soreness if done too soon after a race. Allow at least 48–72 hours before scheduling a deep tissue session to give your body time to recover and stabilize from the intense exertion.
Ignore Warning Signs
If you experience sharp pain or significant discomfort during your massage, communicate with your therapist immediately. Pushing through pain can aggravate injuries, cause additional strain, or lead to prolonged recovery. Massage therapy should never exacerbate discomfort, and adjusting pressure or technique can ensure your session remains effective and safe.
Skip Post-Massage Rest
After a massage, your muscles need time to recover fully before engaging in strenuous activities. Jumping straight into intense exercise or standing for long periods can hinder recovery and potentially undo the benefits of your session. Instead, give your body time to relax and heal, ensuring your next workout or race starts on the right foot.
Skip the Cool-Down
A proper cool-down, including light jogging or walking, is crucial before heading to the massage table. Cool-downs help lower your heart rate, prevent stiffness, and facilitate the removal of lactic acid from your muscles. Skipping this step can result in increased stiffness or discomfort during your massage, reducing its overall effectiveness in aiding recovery.
When to Avoid Massages Altogether
While massages are generally beneficial, there are times when they might do more harm than good:
- Injuries or Inflammation: Massaging injured or swollen areas can worsen the problem.
- Extreme Soreness: If even light pressure is painful, focus on rest and hydration instead.
- Pre-Race Nerves: Some runners find massages too relaxing, which might affect performance.
Conclusion: Maximize the Benefits
Massages can be a game-changer for runners when done right. From pre-race priming to post-race recovery, they’re a proven way to enhance performance and accelerate healing. By following these do’s and don’ts—and incorporating some hydration, stretching, and a proper cool-down—you’ll be on your way to achieving your personal best.
Whether you’re running your first 5K or conquering an ultramarathon, listening to your body and working with a skilled therapist can make all the difference. Happy running!