This blog discusses the benefits of massage for runners, focusing on pre and post-race techniques that can enhance performance and recovery.
Running is a popular sport in the UK, with millions of people lacing up their trainers and hitting the pavement every year. Whether you’re a seasoned marathoner or a casual jogger, incorporating massage into your routine can help enhance your performance and speed up your recovery.
Pre and Post Massage and Exercises
Before a race, a massage can help prepare your body for the physical exertion to come. It can increase your flexibility, improve your range of motion, and boost your circulation, ensuring your muscles are well-oxygenated and ready to perform at their best.
After a race, a massage can aid in recovery by helping to remove lactic acid and other waste products from your muscles. This can reduce muscle soreness and stiffness, helping you get back on your feet faster.
Pre-Run Exercises:
- Dynamic Leg Swings: Holding onto a wall or a sturdy object, swing one leg forward and backwards in a controlled motion. This helps to loosen the hip joints and warm up the leg muscles. Do 10-15 swings for each leg.
- Walking Lunges: Take a step forward and lower your body into a lunge position. Push off with your front foot and bring your back foot forward into the next lunge. This exercise activates the quads, hamstrings, and glutes. Make 10 lunges for each leg.
- Arm Circles: Extend your arms out to the sides and make small circles, gradually increasing the size. This warms up the shoulder joints and increases blood flow to the arms. Do 10-15 circles in each direction.
Post-Run Exercises:
- Standing Quad Stretch: Hold onto a wall or a sturdy object for balance. Bend one knee and bring your heel towards your buttocks. Hold onto your ankle with your hand and feel the stretch in the front of your thigh. Hold for 15-30 seconds on each leg.
- Hamstring Stretch: Sit on the ground with one leg extended and the other bent with the sole of the foot against the inner thigh of the extended leg. Lean forward from the hips and reach towards the toes of the extended leg. Hold for 15-30 seconds on each side.
- Calf Stretch: Stand facing a wall with your hands pressed against it. Step one foot back and press the heel into the ground. Keep the back leg straight and bend the front knee slightly. Feel the stretch in the calf of the back leg. Hold for 15-30 seconds on each leg.
Remember, it’s essential to warm up before a run to prepare your body for physical activity and reduce the risk of injury. Similarly, cooling down post-run helps in muscle recovery and reduces muscle stiffness. Always listen to your body and adjust exercises as needed.
Keep it up!
But it’s not just about pre and post-race massages. Regular massages can also help prevent injuries by identifying and addressing areas of tension or imbalance in your body.
One technique that’s particularly beneficial for runners is sports massage. This type of massage focuses on the muscles used in running and includes techniques designed to prevent and treat injuries, enhance performance, and prolong a running career.
For more information on the benefits of massage for runners, check out this comprehensive guide from Runner’s World.
Remember, this blog post is intended for informational purposes only. It’s not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your healthcare provider with any questions you may have regarding a medical condition.