She Strengthens

Taking Care of Your Body: The Key to Optimal Performance

As a runner, you invest significant time and money into training, gear, and apparel. However, neglecting self-care and recovery can hinder your progress and increase the risk of injuries. Just like regular car maintenance ensures optimal performance, routine massage therapy can do the same for your body.

The Science Behind Massage Therapy

Massage therapy, like chiropractic work and acupuncture, is a form of alternative medicine now covered by many insurance companies. Beyond relaxation, massage improves posture, accelerates recovery by 30%, and enhances immune function. It also stimulates dopamine and serotonin production, boosting your mood, and increases blood circulation, removing harmful metabolic byproducts and delivering oxygen and nutrients to injured areas.

Why Consistency Matters

Consistent recovery and care for your body breed consistent performance. Ultramarathon runner Ted Romero credits regular massage with helping him recover and avoid overuse injuries. Physical therapist Heather K. North agrees, stating that massage therapy can prevent small injuries from escalating and maintain connective and muscle tissue pliability.

Understanding Fascia and Its Impact on Performance

Massage therapy releases fascia, a sticky, spiderweb-like membrane connecting all your muscles and tendons. When one tight muscle pulls on nearby fascia during a run, it can disrupt the entire system, decreasing range of motion and circulation to compressed tissues. Releasing fascia improves mobility and overall performance.

Massage Techniques for Recovery and Relaxation

There are three common massage techniques that serve recovery and relaxation purposes:

• Swedish Massage: Combines light-to-firm pressure and longer strokes to encourage relaxation.
• Deep Tissue Massage: Uses firm pressure and slower strokes to target specific trouble areas.
• Trigger Point Therapy: Applies pressure to specific points correlated with certain muscle pain patterns.

Finding the Right Massage Therapist

To find a qualified massage therapist, consult sources like the American Massage Therapy Association and Associated Bodywork and Massage Professionals. You can also ask your local running store or club for recommendations or seek a referral from a physical therapist.

Pandemic Precautions

When searching for a massage therapist, ensure they adhere to federal, state, and local safety guidelines. Licensed massage therapist Sephra Albert takes additional precautions, including prescreening clients, using a HEPA air filter, and changing linens between clients.

Addressing Common Concerns

• Do I need to remove my underwear/bra during the massage?: No, it’s up to you. However, removing them may make it easier for the massage therapist to work on connective tissue.
• How soon before or after a run should I get a massage?: The timing depends on the type of massage and your body’s response. Generally, get a light massage 24 to 48 hours after a big run to aid recovery.
• Can I still run after a massage?: Yes, but avoid hard runs and give yourself a rest day if you’re using massage therapy to rehab an injury.

DIY Massage Points for Runners

Target the following areas to aid recovery:

• Quads: Use a foam roller or massage stick to roll along the entire length of these large hip flexor muscles.
• IT Band and Tensor Fascia Latae: Roll on massage balls or tennis balls to break up tissue and help layers of tissue slide freely.
• Glutes: Use foam rollers and balls to massage these hip extensor muscles and aid hip rotation.
• Calves: Massage the gastrocnemius and soleus muscles with your fingers, a small roller, or a tennis ball to alleviate tightness and prevent plantar fasciitis.
• Rib Cage: Massage the intercostal muscles to create space for breath expansion.
• Neck: Release tight neck muscles by gently milking them with your fingers.
• Groin: Roll out the adductors with a foam roller or rolling pin to address hip instability issues.

The Bottom Line

Rest and recovery are crucial components of any exercise regimen. Consistency is key to improvement, and massage consistency is key to longevity in the sport. Find a qualified massage therapist or practice DIY techniques to give your muscles the maintenance they deserve.