Recovery Massage for Runners

By: Michael Sullivan
Certified Massage Therapist
Bon Secours In Motion Sports Performance

Recovery massage falls into two categories, immediately following the race (same day), and sometime within the next few days following the race. Immediate post-race massage should not be looked at as an hour long massage, but as an immediate aide to help in recovery. A massage such as this normally lasts from 10-15 minutes in duration and is not a full-body massage. This massage will consist of compressive effleurage (long massage strokes on the surface without going deep) for calming the nervous system and pushing fluid. This should be followed with pettrisage for easing tension in the muscle; some compression for spreading muscle fibers and restoring blood flow; broadening strokes to lengthen tight muscles; and compressive effleurage as a finishing stroke to soothe.

Recovery massage, or sports massage, should be done by someone familiar with what works best for the endurance athlete. Other techniques that can be performed during the post-race massage are PNF (proprioceptive neuromuscular facilitation) stretches. PNF stretches are not held long (normally 3-5 seconds), similar to stretch in a yoga class, but are done as the client resists the pushing of the therapist for a short count, then relaxes and the therapist moves the leg into a deeper stretch.

Another type of massage is the one which most people relate to. This is just as important (or even more so) as the immediate post-race massage and should be scheduled 3-5 days after your post-race massage or when muscles are no longer sore to the touch. To set a few things straight, massage does not push toxins out of the muscles and into the blood stream, nor does it rid the body of lactic acid. This is a physiological impossibility. It does however help the athlete recover after an event.

Studies published in the Journal of Athletic Training and the British Journal of Sports Medicine found that massage after exercise reduced the intensity of delayed onset muscle soreness (DOMS). Other research published by Justin Crane, Ph.D. in Science Translational Medicine found less inflammation in massaged limbs which translates to runners being able to tolerate more and harder training because it improves recovery and sped up their ability to go harder two days later. During a massage of this type, normally lasting 60-90 minutes, the therapist will be using every technique at their disposal to help the client recover post-race and get them back out on the road.   There are as many modalities to be used as there are therapists and clients, but normally most clients receive a deep tissue and myofascial release massage.

Finally, runners should not look at massage as a special treat to be done once a year for fun, but should be a part of their training program. Have a treatment plan for massage in your schedule whether it is once a week, once a month, or every two months. If budgetary constraints are an issue, invest in a foam roller between massages from a trained massage therapist.