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Notes on sports & remedial massage
Sports massage: what is it, and what are its benefits?
You don't need to be a sports person to benefit from sports massage. The term describes a set of massage techniques that focus more on how your body works, rather than only giving you a general massage.
It aims to restore your body to better functionality and remove tension you may have built up simply by sitting at a desk — rather than running or lifting weights.
Sports and remedial massage is a deep-tissue technique. But rather than a general deep-tissue massage, a sports and remedial therapist looks at where your tension is and what problems it may contribute to. It's a much more focused treatment, with many benefits that go far beyond a general massage.
Its primary aim is to restore full functionality to muscles and other soft tissues — easing the tension built up in your shoulders over long office hours, or restoring maximum performance to an overtrained muscle group.
The treatment is sometimes complemented by exercise instructions, like stretches that suit your personal habits, whether sports-based or not. Sports massage is a varied and sophisticated treatment that can help treat soft-tissue injuries, maintain a healthy body, and prevent injury.
Massages for marathon runners
Deep-tissue massage
Treats injuries and tightness. Ideal at any point in training up to one week before the race. The last week needs to be reserved for recovery, so the only useful massage then is the light pre-competition massage (below).
Session length depends on the issue. Simple scar tissue in the vastus medialis causing knee pain can sometimes be resolved in a single 50-minute session, while plantar fasciitis may need a series of 60-minute sessions. For 24–36 hours after a deep massage, avoid intense training — the tissue needs time to "implement" the benefits, and going back too soon risks inflammation. Drink plenty of water to help flush out waste products.
Pre-competition massage
A general massage that improves circulation and loosens the muscles — particularly useful in the last few days before the race. A 50-minute session covers the whole body; 60 minutes is more luxurious and thorough.
Post-competition massage
Uses the same approach as pre-competition massage. It can greatly support and speed up recovery, and is ideal in the first day after the race. 50 or 60 minutes both work well.
