Most runners love to get a massage. Not only does it feel great, but it can also help speed recovery, reduce muscles soreness and facilitate injury healing. Massage has long been a part of a runner’s training program. You’ve no doubt heard many of the benefits of massage: improved circulation, less muscle soreness, and a removal of exercise waste products like lactic acid.
The major benefit of massage is that it relaxes tense muscles and removes adhesion or minor scar tissue between muscles and fascia, a fancy word for the sheath or casing that surrounds your muscles. Unneeded tension and adhesion can restrict movement and impair your range of motion, potentially leading to abnormal movement patterns that can cause overuse injuries.
Quite a few runners have asked me if they should get a massage the day before a race. Or if a massage right after a marathon is a good idea.
The answer to both questions is no. Massage right after a hard race or workout (or maybe even the day after if you’re still significantly sore) is counterproductive to the recovery process. And massage right before a race might leave you sore on the starting line.
Think of massage as a workout where deep pressure can cause some muscle soreness. You don’t want to layer too many sources of muscle soreness so it’s best to wait 1-2 days after a hard workout or race to get your massage.
If you want to get a massage before a race, it’s best to do it 2-3 days before. Massage can sometimes require “recovery” so you want to wait until that wobbly feeling disappears. Don't worry your legs will return to normal after 1-2 days.
For those runners not racing right now, you should still follow these principles around your hard workouts or long runs.
Do you need a massage? Book your appointment with Oberon Remedial Massage
What is "Plantar fasciitis?
Experiencing persistent pain and stiffness in the bottom of the heel or foot? The cause of this either sharp or dull discomfort could be plantar fasciitis, inflammation of the thick tissue or fascia, that runs along the bottom of the foot. Plantar fasciitis is a common and often persistent injury afflicting runners, walkers and hikers, and nearly anyone who stands for a living - cashiers, for instance. It causes mainly foot arch pain and/or heel pain. Morning foot pain is a signature symptom. Plantar fasciitis is not the same thing as heel spurs and flat feet, but they are related and often confused.
What Causes plantar fasciitis?
Plantar fasciitis is one of those injuries that magically seems to appear for no apparent reason. However, plantar fasciitis is caused by one of two methods. They are either traction or compression injuries.
What are the Symptoms of plantar fasciitis?
You'll typically first notice early plantar fasciitis pain under your heel or in your foot arch in the morning or after resting. Your heel pain will be worse with the first steps and improves with activity as it warms up.
Would a rub help?
If only! A foot rub is nice, and in fact it can help a little, but massage therapy is actually one of the least effective of the common therapies for plantar fasciitis.
Reflexology helps treat plantar fasciitis by loosening the ligaments and muscles in the foot and lower leg, by increasing circulation, and by improving flexibility. Clients who routinely receive reflexology sessions experience less pain in the foot, heel and lower leg and are able to maintain full flexibility during routine activities.
Do you need a massage? Please book appointment with Oberon Remedial Massage.