The sports massage is a well-used tool for competitive and recreational runners alike, with physiotherapists seemingly able to work wonders on tired limbs and aid their recovery before they succumb to more serious aches and pains.
The best massage guns for runners review, there is no evidence to suggest that sports massage improves performance directly, although it may still improve flexibility and decrease delayed onset muscle soreness (DOMS). More recent research from 2023, meanwhile, suggests that, even though sports massage doesn’t impact motor abilities, it does decrease depression, stress, anxiety and increase mood, relaxation and the perception of recovery. So, even if a sports massage isn’t going to directly help you run a new PB, it can help to reduce your risk of developing a running injury – and that sounds like a benefit to us.
Never had a sports massage before and not sure what to expect? Florence Penny, consultant musculoskeletal physiotherapist and owner of Everything you need to know about getting a sports massage, A simple foam roller routine for runners.
Why should runners get a sports massage?
‘Sports massage is just one component in a comprehensive plan around running,’ says Penny. ‘This includes an appropriate strength training programme, mobility work, active rest, nutrition and hydration, alongside a tailored running schedule.’
What are the benefits of getting a sports massage?
1. Improves muscle recovery
‘Running places significant stress on the muscles, leading to micro-tears and the accumulation of metabolic waste products’ says Penny. ‘Sports massage can help to reduce muscle soreness and increase blood and lymphatic circulation, promoting the delivery of oxygen and nutrients involved in repair.’
2. Helps to prevent injury
‘Regular sports massage can help to identify potential areas of tension or weakness within the musculoskeletal complex – so, the muscles, tendons and ligaments,’ notes Penny. ‘Addressing these early on can assist in preventing the development of an injury and also assist with improving muscle mechanics.’
3. Enhances performance
Although, scientifically speaking, the general consensus is that sports massage won’t improve your running speed or endurance, it can improve your flexibility and reduce the impact of DOMS.
‘Improved muscle repair can have an effect on better running efficiency, increased stride length and improved running economy,’ says Penny. ‘That then translates to better race times and overall performance.’
Does a sports massage hurt?
The pain you’ll feel from a sports massage will vary depending on several factors – but it shouldn’t be a reason not to get one.
‘Sports massage can vary in intensity and the level of discomfort experienced can depend on an individual’s pain tolerance, the specific techniques being used and the areas being treated,’ says Penny. ‘It’s important to develop a two-way communicative feedback system to understand more about the pressure and comfort level – then adjustments to the pressure can be made.
‘Sports massage techniques can range from gentle and relaxing to deep and intense, depending on the goals of the session and specific needs,’ continues Penny. ‘While some discomfort or mild pain may be experienced, it shouldn’t be excessively painful or unbearable. It is important to note that this is a temporary response.
‘It is essential to work with a skilled and experienced physiotherapist or sports masseuse who can customise the treatment and attend to your specific needs – but, when necessary, adjust the pressure accordingly and still provide an effective outcome.’
Why do you feel sore after a sports massage?
‘The pain experienced is a product of the inflammatory experience happening at a cellular level,’ explains Penny. ‘Deep tissue work produces this inflammatory change.
‘Firm pressure is applied to target the underlying muscles and connective tissues, causing micro-trauma to the muscle fibres,’ she adds. ‘This creates a localised inflammatory response and stimulates the release of metabolic waste products, contributing to a feeling of soreness.’
When should you get a sports massage?
To help treat injuries:
- Pre-race
- Post-race
- For maintenance
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When it comes to the first three cases, a sports massage can be a useful tool for any runner. If you are dealing with an injury, however, you should only turn to sports massage in those emergency situations when you want to get your training back on track.
‘The timing of a sports massage is completely personalised and can vary according to individual preferences,’ notes Penny. ‘These include your familiarity with sports massage, your general recovery time with sports massage and the duration of the sports massage itself.’
Pre-race
Performed at a fast, brisk pace but – importantly – not too deep, a pre-race massage is a great supplement to a taper and helps to get the body and muscle tissues ready for the task at hand. When to schedule yours is down to how your body recovers, though, as you don’t want to be turning up to the start line feeling sore.
‘It’s worth noting that any soreness experienced is typically transient and should subdue within a day or two,’ says Penny. ‘It is often followed by a feeling of improved range of motion, reduced muscle tension and overall wellbeing. But for that reason, if you are prone to feeling sore after a massage, you should be careful to factor that in when booking a pre-race massage and give yourself enough time to feel the benefits.
Post-race
After all that time spent pounding the streets, there’s no better feeling than putting your feet up and rewarding yourself with a post-race massage. Thanks to its slow, gentle pace, a post-race sports massage can ease the pain from fatigued legs and minimise your chance of developing DOMS (and walking like a penguin for the next few days).
‘Immediate post-race massage can be utilised to ‘flush’ the legs and prompt circulation, aiming to reduce post-race soreness,’ says Penny. ‘Having one 48-72 hours post-race, meanwhile, allows for the natural recovery period where the body can settle. A stronger massage can also help to address any lingering muscle soreness, tension and imbalance.’
For maintenance
Although regular sports massage might sound like a luxury add-on to your training routine, it might soon pay for itself and help you to stay on track with your running goals.
Unlike pre- and post-race sports massage, a maintenance sports massage will focus on specific elements and tissue structures that have become shortened, tight and painful during your training. This type of sports massage aims to loosen this tightness, aiding performance on future training runs and minimising the risks of that tightness becoming an injury.
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While injuries generally require an element of rest and rehabilitation to help you recover and get back to full strength and mobility, sports massage can be used to reduce your recovery time – particularly with certain soft tissue injuries like sprains and strains.
What is the difference between a deep tissue massage and a sports massage?
‘A deep tissue massage alleviates chronic muscle tension, relieves pain and improves mobility,’ says Penny. ‘It aims to improve posture and promote relaxation and is recommended for individuals with chronic pain, muscle tension and injuries resulting from poor posture, repetitive injury and overuse.’
A sports massage, however, primarily focuses on enhancing athletic performance, prevention and treating sports-related injuries. ‘It can improve flexibility, range of motion and muscle balance,’ adds Penny. ‘It aids in reducing muscle tension and promoting faster recovery while addressing specific issues common to athletes, like muscle strains and tension.’
What to expect – and wear – at a sports massage
At your first sports massage, you’ll talk through various things with your physiotherapist before they start the treatment. These things include your medical and running history, what you want to achieve from the session(s) and, if you have an injury, how it occurred.
This will be followed by an examination that will cover your posture, as well as an active and passive examination. Based on these tests and your medical history, your physiotherapist will then be able to recommend a treatment plan.
If you’ve noticed improvements, consider booking in a few more sessions:
- Don’t expect to be fixed after one session.
- Be aware of how you are reacting and let the physiotherapist know if you feel any sustained discomfort during the massage.
- If you’ve noticed improvements, consider booking in a few more sessions.
- If you haven’t noticed improvements, ask for a re-evalution and potential referral to other specialists if your current physiotherapist is unable to help.
- Wear comfortable, loose-fitting sports clothes – tight or restrictive clothing can potentially limit the physiotherapist’s access to specific areas.
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