As someone who normally is not a runner, I am becoming one as I train for this year’s Auckland half marathon. Through this time, I have noticed certain things from the way I run to how my mind operates as I train. I have become more aware of my body and in turn more consistent in getting treatment so that I can keep going injury free. I can say that I am practicing what I preach and I’m thanking myself for it!
It is vital to know that each individual will require individual treatment, meaning that no treatment is exactly the same for anyone. You will need different types of massage at different times. Here are some examples:
1. Trigger point therapy
A trigger point can be defined as “a sensitive area of the body, stimulation or irritation of which causes a specific effect in another part, especially a tender area in a muscle which causes generalized musculoskeletal pain when overstimulated.” For example, a trigger point on the back, may send a referred pain/sensation to the neck. It is focused more of specific points of a muscle rather than a whole muscle. Trigger point therapy is particularly good for runners who deal with ITB tightness, calf and hamstring injuries as well as tight plantar fascia.
2. Deep tissue massage
The most favoured type of massage among runners, this style tends to have more of a focus on the whole muscle being worked on. It is important to note that deep tissue massage doesn’t necessarily mean “deep pressure massage” when you ask the therapist to go “harder”. This is favoured by runners as it is focused on a few specific problems and muscle groups as well as treating issues interconnected to the sport.
3. Swedish massage
Swedish massage is most often associated with relaxation and pampering; however, it is perfect for runners before and after a big competition. The lighter pressure of the massage stimulates blood flow to the muscles, relieve tension and stress of the muscle without damaging them.
Swedish massage is great for the recovery of muscles post training/ event. The long flowing strokes allow the muscle to release tension, increase flexibility as well as aids in relaxation of the whole body.
4. Active release massage
This technique, as the name suggests, incorporates movement and deep pressure to the muscle to break down scar tissue and adhesions. The therapist gets the athlete to activate the muscle group in a given action while pushing force in to the muscle. This helps to broaden the fibers and assist in increasing flexibility.
This type of massage is fitting for the runner who suffers from hamstring problems, plantar fasciitis, shin splints etc.
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