Effects of Running and the Benefits of Massage
I know for a lot of runners, March is when we get back into running with the slight temperature change after the long and cold winter months. Or for my runners that ran through the winter, maybe this is when we’re kicking it into over gear and taking advantage of the improving weather.
Primarily when running, we use our lower body muscles, as well as our core (although we all know running is a full body workout). It is important to keep these muscles strong, healthy, and in proper function in order to improve efficiency and prevent injury.
Running requires sustained, repetitive muscle contractions. These contractions translate into speed, power and distance, allowing us to run at our maximum capacity. The downside of this is that repetitive muscle contractions can also lead to the shortening and tightening of the affected muscles, leading to a decrease of circulation as well as a decrease in joint range of motion, commonly occurring around the ankles, knees and hips.
Massage therapy works to elongate shortened muscles, ease muscle tension by removing trigger points and adhesions that may be present in muscles, improve mobilization of the affected joints and muscles as well as improving circulation to the area. Studies published in the Journal of Physiotherapy have shown that massage therapy used as a technique for recovery after a long-distance race resulted in decreased pain and perceived fatigue.
The effects and benefits of massage are cumulative, meaning that they increase with ongoing treatments. Stiffness in the muscles and decreased range of motion in the joints can throw off your gait and running pattern, leading to problems over time. Getting regular massages helps you increase your sense of how your body should feel when at a state of equilibrium (a natural state of physical balance), allowing you to be more likely to notice smaller issues before they turn into more chronic, long standing problems.
When planning your massage it is best to book for after your run. If you’re planning to run the next day keep in mind that you may be feeling the effects of your massage for up to 48 hours.