Three Reasons Runners Need Massage Therapy as Part of Their Training Plan.

Spring has officially sprung and Summer is near!
With Winter behind us, high-level and first-time runners alike are lacing up their sneakers with big goals for the season. Whether it be in the Vancouver Sun Run, BMO Vancouver Marathon or chasing a personal best around the Seawall, you want your body at its best on race day.

Good news! Your RMTs are here to help.

Massage therapy can be a game changer for your performance and recovery.

Here’s Three Reasons Why:

1. Improve flexibility and range of motion:
Muscle tension can limit range of motion and increase the risk of an injury, like a hamstring strain. Massage therapy can decrease muscle tension and improve flexibility, increasing your range of motion and reducing your risk of a RSI.

2. Reduce stress and anxiety:
Running can be physically and mentally stressful on you, especially as you push your body in training. You may have heard of or even experienced pre-race jitters. This anxiousness can start hours, days or weeks before your training session and race event. Not to mention, the stress of… you know, daily life. Each of these can become ingredients to a recipe for heightened stress and anxiety. Massage therapy can help by encouraging your body to decrease the release of cortisol and increase the release of dopamine and serotonin. This can help you feel more calm and focused, both on and off the track.

3. Assist with muscle recovery:
Massage therapy can help you recover from muscle soreness, tightness, and injuries. It can reduce inflammation and improve blood flow to your muscles, which can help speed up the healing process. A study published in the Australian Physiotherapy Association Journal of Physiotherapy concluded, “Massage therapy was more effective than no intervention on the post-race recovery from pain and perceived fatigue in long-distance triathlon athletes.¹ A second study found that regular massage and the use of supporting techniques, allows for faster recovery.² A third study, published by the Journal of Athletic Training, concluded that massage therapy was effective in reducing delayed onset muscle soreness (DOMS) by approximately 30%.³

Our RMT’s at Alaia are here to work with you to avoid injury, reduce stress, and recover well as you chase your personal best this season.

We are looking forward to helping you meet your running goals!
Book a Session with Our RMT’s HERE.

James White, Registered Massage Therapist.

References:

Guilherme S Nunes, Paula Urio Bender, Fábio Sprada de Menezes, Igor Yamashitafuji, Valentine Zimermann Vargas, Bruna Wageck, Massage therapy decreases pain and perceived fatigue after long-distance Ironman triathlon: a randomised trial, Journal of Physiotherapy, Volume 62, Issue 2, 2016, Pages 83-87, ISSN 1836-9553, https://doi.org/10.1016/j.jphys.2016.02.009. (https://www.sciencedirect.com/science/article/pii/S1836955316000187)

Partyka A, Waśkiewicz Z. The Consequences of Training and Competition to the Musculoskeletal System in Ultramarathon Runners: A Narrative Review. Front Physiol. 2021 Sep 24;12:738665. doi: 10.3389/fphys.2021.738665. PMID: 34630159; PMCID: PMC8497806.

Zainuddin Z, Newton M, Sacco P, Nosaka K. Effects of massage on delayed-onset muscle soreness, swelling, and recovery of muscle function. J Athl Train. 2005 Jul-Sep;40(3):174-80. PMID: 16284637; PMCID: PMC1250256.