The Benefits of Massage.
By: Hannah Zabolotniuk |RMT + Jade MacMillan | RMT
A part of your regular body maintenance regime.
Massage therapy is an integral part of any recovery and supportive care routine for the body. Similar to brushing out teeth every day to maintain good oral hygiene, we should apply the same principles to our bodies; and yet, we often neglect the very muscles that support our everyday movements in all that we do!
The major benefit from massage for runners, hikers, cyclists — for everyone, is that it relaxes tense muscles and removes adhesions between the muscles and fascia. Fascia is the saran-wrap like dense connective tissue that surround all the muscles in our body. Over time, with repetitive movements adhesions or ‘sticky spots’ can form, leading to restriction in movement ultimately and potentially leading to abnormal movement patterns that can cause overuse injuries.
Improved recovery time is another major benefit of massage. Massage can reduce pain and the intensity of muscle soreness after a workout or vigorous activity. Massage can also reduce inflammation, improve immune function, and reduce stress. Regular massage also improves circulation which will aid in faster recovery.
These benefits of massage for runners given the research suggests that you can recover faster after a long run and be ready for another one much sooner. Massage can help you run better while mitigating injury risk.
What are the Different of Massage?
Deep Tissue: Massage that works the entire muscle while focusing on specific tight spots in both the deep muscle and also the superficial layers of fascia. This type of massage is best used during periods of hard training. Since it focuses on your entire muscle, rather than one particular troubled area, it is great when you’re training a lot but don’t have a specific injury.
Active Release Technique (A.R.T.): Combining trigger point massage with movement by the therapist, this type of treatment is designed to break up scar tissue and improve overall mobility.
A.R.T. is best used when you have a specific injury where scar tissue may be impairing the healing and recovery process. This will also help improve functional flexibility in the tissue.
Swedish/Relaxation: a relaxing, typically soft-pressure massage that doesn’t go as deep into the muscles. While it likely won’t help with muscle adhesions or scar tissue, a more relaxing massage still has many benefits for runners. Before a race, a Swedish massage can help improve relaxation, muscle tension, and lower your stress levels without damaging or stressing the tissue. Just the thing you want and need pre-competition!
When is the Best Time to Schedule a Massage?
Getting a monthly or weekly massage can help prevent injuries by catching tight areas before they become problematic. Consider one or two per training segment during your hardest training block or when you’re performing more intense speed work, which tends to elicit injuries that can be treated by massage, like tightness in the hamstrings.
If you plan on getting a massage before your next big race, schedule it at least 3–5 days prior the race to allow your body to recover. If it’s been a while since your last massage, stick to further out. Also note that the deeper the massage, the longer it takes for the body to recover and respond — just like running workouts.
Feel free to e-mail us with any questions on how massage can aide in your overall recovery and mobility — we’re here to help!
— Hannah + Jade
