Sports massage vs deep tissue massage: which is better for runners and walkers (2023)

FAQs

What type of massage is best for runners? ›

Swedish Massage Therapy

It is characterized by the use of massage oil and the application of long, flowing strokes along the body using light to medium pressure. Best for runners who are looking for general stress reduction and improved circulation after a tough training week.

In summary, a deep tissue massage is the best option for relief from general pain and tension; whereas a sports massage will suit anyone looking for the treatment of injuries or repetitive sprains or strains that have built up over time in specific soft tissue and muscle areas.

Most critically, deep tissue massages improve blood flow to your muscles by stimulating the circulatory system. You'll get an influx of oxygen-rich blood, which helps flush out the byproducts of hard exercise, and delivers fresh nutrients.

Sports Massage- How it can help your running

Sports massage improves circulation, allowing the recovery process to potentially shorten. Sports massage also helps improve muscle flexibility by stretching muscle and fascia, that will improve muscle length and joint range of motion.

Massage helps in the same way that stretching does by loosening the muscles around the knee, but it also pulls the tendons and muscles into a better alignment which often lessens the duration of recovery needed. Common types of massage for runner's knee includes: Deep tissue massage.

The frequency of which you get massage depends on how often and hard you train for running. However, getting a weekly, or at least monthly, massage can help any runner prevent injuries. Massage will help keep your muscles loose, which is one of the best ways to prevent the most common of running injuries.

Anyone with osteoporosis or cancer that's spread to the bones should avoid deep tissue massage as the firm pressure used may cause a fracture. You should also hold off on deep tissue massages if you're pregnant. Gentler types of massage, such as Swedish massage, may be a better option.

Yes. Contraindications are conditions when you should not be massaged. The most common condition among athletes is that of an acute injury or inflammation. Usually, the first 72 hours after an injury is the acute stage.

If you are seeking treatment for an injury, it may be recommended that you initially come in 1-2 times per week and slowly space out your visits as you begin to feel better. For our professional athletes, we recommend 2-3 massages every week to keep feeling your best and an optimal level of athletic performance.

Swedish massage, with its long pressured strokes, can relieve muscle tension and encourage increased blood flow. Trigger point therapy will help to target pain in the muscle tissue and muscle knots. Deep tissue massage targets layers of muscle with focused pressure.

What type of massage is best before a marathon? ›

Swedish massage can be best used days before your race (as part of tapering) or as a tool to aid recovery from a hard workout or run. The light, long strokes help relieve any muscle tension (perfect for the legs after a long run) without damaging muscles.

We recommend having a sports massage once a week if you exercise multiple times a week. Types of regular exercise may include going to the gym, your favorite spinning class, or going for a 5km run. You can have a sports massage before or after the event.

Treatment includes not running until the pain goes away. Also using cold packs, compression, and elevation may help. Medicine such as ibuprofen can lessen pain and reduce inflammation. Stretching and strengthening exercises can help prevent runner's knee.

Massage works to elongate the muscles, relieve muscle tightness, restore joint range of motion, and improve circulation. In a nutshell, massage improves the effectiveness of the circulatory system. This system is responsible for oxygen transfer, nutrient delivery, and waste removal at the cellular level.

Massages typically last 30 to 60 minutes for sports massages. Massage before a game is done just before a sportsman competes. This mainly consists of rapid inspection to relax and heat the muscles and tongue so that the muscles fluidly shift and muscle pressures are through.

Get a good night's rest. While you're sleeping, your muscles are able to recover from the stress of the massage and efficiently utilize the nutrients that are being provided by the increased blood flow. Aim for a minimum of 6 hours.

These are areas of the body where deep, sustained pressure should be avoided because of the structures that lie beneath. Those areas are the anterior and posterior triangles of the neck, suprasternal notch, sternum, axilla, spinal column, umbilical area, inguinal triangle, popliteal fossa, and the antecubital fossa.

What not to say to your massage therapist? ›

A massage therapist should never touch the genital area of the client. This is either sexual abuse or prostitution. In most parts of the U.S., massage of the breast is off limits. In the few states where it is legal, there must be written consent by the client.

It's always better to get your massage after you have exercised. If you tend to get sleepy from a massage, you should have it as late in the day as possible so that you can just go home afterwards. If you don't want massage to take time out of your day, you can get one early in the morning.

Make sure you don't drink too much as this can also cause problems during your massage. Avoid caffeine and alcohol before your massage as these beverages will dehydrate you. Also, avoid eating a heavy meal right before your massage. A light snack an hour or two beforehand is fine.

So When Is The Best Time For A Pre-Race Massage? Go for a deep tissue massage five to six days before your event if you body is used to getting regular massages (or even as minimal as 2).

On average, the benefits of massage can last up to a month or as little as 1 day. On average, most people notice the benefits for about a week. This is one of the reasons it's recommended that you get a massage on a regular basis.

A deep tissue massage uses slow, forceful strokes to reach deeper layers of muscle and connective tissue. This type of massage targets muscle damage from injuries. You may seek deep tissue massages daily, a few times a week, or a few times a month for pain.

After a massage, it is important to wait at least 24 hours before doing any strenuous exercise. Strenuous exercise includes running, weight lifting, high-intensity aerobics, power yoga and more.

Starting blocks are a device used in the sport of track and field by sprint athletes to brace their feet against at the start of a race so they do not slip as they stride forward at the sound of the starter's pistol.

How long should you rest after a sports massage? ›

It is normally best to wait about 24 hours after a massage. There are many explanations why this is happening. This is due to something known as muscle recovery, which is well-known as the time the muscles heal themselves after a workout in the bodybuilding industry.

Immediately following your treatment, it is a good idea to go for a walk, preferably without a bag or carrying anything, to help improve movement and flow in the body and keep the muscles from tightening. If walking seems like too much work post massage, doing some gentle stretching is another good option.

By applying a generous amount of Vaseline to any problem areas of the foot (or other part of the body), you will reduce the friction and therefore reduce your risk of developing blisters. Be aware the Vaseline can be liable to stain clothing, especially running clothing.

DON'T have a sports massage less than 3 days before a big race. If you have never had a Sport Massage before aim to have one at least a week before. Massage is great for stiff shoulders and lower back, tightness in glutes and hips and niggles in calves & thighs.

THE BOTTOM LINE: Go for a deep tissue massage five to six days before your event if you're used to getting regular massages. If you get one any closer to your race, make it a light, relaxing Swedish massage with a therapist experienced in treating athletes.

Muscle Ruptures and Tears

Muscle ruptures may still be bleeding in the acute stages, and sports massage has the potential to increase this bleeding, incur soft tissue damage, and prolong recovery.

Deep tissue massage is excellent for more intense sports injuries since they target the deeper layers of tissue and muscle, not just the superficial layers. Swedish massages are beneficial for everyone, regardless of whether you're an athlete or not.

Your muscles may be a little sore afterwards, especially the first time as they may not be used to being massaged. Sports Massage can release toxins stored in your muscles into your bloodstream, and it is not uncommon for clients who do not drink plenty of water to feel a slight headache or very thirsty later that day.

A “good” massage is one that loosens tight or tangled muscles and offers relief to painful and stiff areas in the body.

Sports Massage Definition

Students or professionals who have attended or currently attend sports massage school typically learn three basic forms of massaging: pre-event massage, post-event massage, and maintenance massage.

What to do before a sports massage? ›

Cupping can likely help with recovery by reducing soreness and post work out tightness. By promoting improved blood flow, it allows for improved nutrient delivery which can improve recovery times. This may allow for more intense or frequent training sessions or prepare you for multiple events with little rest.

THE BOTTOM LINE: Go for a deep tissue massage five to six days before your event if you're used to getting regular massages. If you get one any closer to your race, make it a light, relaxing Swedish massage with a therapist experienced in treating athletes.

Swedish massage, with its long pressured strokes, can relieve muscle tension and encourage increased blood flow. Trigger point therapy will help to target pain in the muscle tissue and muscle knots.

If you do insist on getting a massage the day before a race, make sure it is a light massage just to make those muscles supple. So When Is The Best Time For A Pre-Race Massage? Go for a deep tissue massage five to six days before your event if you body is used to getting regular massages (or even as minimal as 2).

We recommend having a sports massage once a week if you exercise multiple times a week. Types of regular exercise may include going to the gym, your favorite spinning class, or going for a 5km run. You can have a sports massage before or after the event.

“Physical therapy not only helps to fix problems and help people get back to running sooner and safer, but it can correct issues that help reduce the risk of re-injury and improve performance, so runners can continue to run longer in life,” says Welch.

It is not recommended for people with liver, kidney or heart failure or those with a pacemaker. As well, it can't be used if you have hemophilia, anemia or similar blood disorders, heart disease or are on blood thinners. “If pregnant, it has been advised to avoid cupping to the abdomen and lower back,” Ebinger said.

The fact that cupping can help stimulate the chemical breakdown of any toxins within the body, means that athletes who need their muscles and tissues to heal quickly can expect this to happen when undergoing cupping therapy.

Time to dig out the vaseline.

No, seriously – be sure to put vaseline, under your armpits, over your nipples and between your thighs to prevent the dreaded chafe, around your ankles to stop blisters and even between your toes and over your toenails (if you want to keep them)!

Where do you lube before a marathon? ›

Thighs: Apply lube between the thighs to help reduce skin friction. If you run in the same type of shorts and notice the same pattern of rubbing, switch out your running apparel and see if that helps to clear up trouble spots. Armpits: Apply lube along the sides of your armpits.