Post-Sports Massage for Marathon Recovery

Post-sports massage is suitable for most runners, but if you have any existing injuries, medical conditions, or severe discomfort, it's important to speak with your therapist beforehand. They can adjust the massage techniques to accommodate your specific needs and ensure your safety during the session.

• While one post-sports massage within 48 hours of your marathon is ideal, you may benefit from additional sessions in the following weeks, depending on how your body feels. If you experience muscle stiffness or soreness after intense training runs or races, scheduling a massage every week or two can help maintain your recovery and prevent injuries.

It’s ideal to schedule a pre-sports massage 24-48 hours before your long runs or race day. This gives your body enough time to benefit from the treatment while ensuring you're not too sore after the session.

To get the most out of your post-sports massage:

• Hydrate: Drink plenty of water before and after your massage. Staying hydrated helps to flush out toxins and aids in muscle recovery.

• Wear Comfortable Clothing: Choose loose-fitting clothes to make it easier for your therapist to access the areas that need treatment.

• Rest: After your massage, take time to rest and allow your body to recover. Avoid intense physical activity immediately following your session.

• Communicate: Be open with your therapist about any areas of discomfort or muscle tightness. This ensures they can focus on your most problematic spots and provide a more tailored experience.

A typical post-sports massage session lasts between 30 to 90 minutes, depending on the level of soreness and the areas that require attention. Your therapist will focus on specific muscle groups that have been stressed during the race, such as the legs, hips, lower back, and shoulders.

The techniques used during the massage may include:

• Effleurage: Long, smooth strokes to increase circulation and relax the muscles.

• Petrissage: Kneading motions to release tension and improve muscle flexibility.

• Frictions: Deep pressure applied to specific areas to break up adhesions or muscle knots.

• Compression: Pressure applied to muscles to help remove waste products and reduce swelling.

• Stretching: Gentle stretches to improve flexibility and lengthen the muscles.

During the session, your therapist will tailor the techniques to your needs, ensuring that the pressure is just right and that the massage is both therapeutic and comfortable.