As the Dublin Marathon is quickly approaching, we are seeing a lot of marathon runners on a daily basis here in the Physio Performance clinic. When training for a marathon, there are specific times to get a deep tissue massage if you want to really see the benefits.
This can really help improve your blood flow, flexibility, range of motion and reduce any muscle tension. More importantly, it can help prevent injuries in muscles you may not have been used as much pre training.
During a sports massage the musculoskeletal system (muscles, tendons and ligaments) is manipulated using hands-on techniques in order to improve its efficiency.
Sports massage is proven to release and reduce tension in muscles, improve circulation and encourage the removal of waste products such as lactic acid during high intensity activity and can help to relax the body. All of this helps promote recovery and reduces the chance of muscle injury.
Those who are prone to overuse injuries often benefit from sports massage in between training sessions, as the muscles are allowed to relax and recover fully before the next session. In addition to the physical benefits, sports massage can help an athlete to mentally prepare for their activity or competition.
Sports massage can be effective during preparation, training, competition and recovery, though the emphasis of the massage will vary for each stage. It is also important to remember to book your massage after an easy run, as the best results will come when the muscles are not acutely fatigued from a hard run the days before.
Routine maintenance massage: A regular massage treatment programme can be devised by a physiotherapist based on the individual’s requirements for their sport and level of participation. It can concentrate on particular muscle groups to help to maintain or improve the range of movement and flexibility and can target any area which are likely to cause the individual trouble or injuries to assist in their prevention.
Your physiotherapist can also give you stretches and exercises to help maintain the benefits between each massage. Usually maintenance work would be carried out every 3-4 weeks for the duration of the marathon training programme.
Pre-race massage: Massages before and after an event are used for specific purposes. Pre-event massage can be used to boost circulation and reduce muscle tension, whilst also assisting with mental preparation. Some soreness can be expected after a massage, and for this reason we would usually advise having your pre-race massage 5-10 days before the big race.
Post-race massage: Massage given following an event is used to enhance the body’s recovery process through reducing muscle spasms and metabolic build-up. Effective post- event massage can allow a participant to return more quickly to training and competition and reduce the risk of injury. However, due to the high level of Delayed Onset Muscle Soreness (DOMS) after a race, we would usually wait until 3-4 days post marathon to undergo any deep massage, so as not to add to any discomfort felt after the race!
Are you training for a marathon?
From advice to strength training to deep tissue sports massage, Physio Performance is here to help you from start to finish!
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