Massage is one of the best allies you can have while training and post the London Marathon. Why?, as part of your training sessions can help stretch and relax tense muscles, remove adhesions between your fascia and muscles, and increase muscle blood flow which  leads to better performance and reduces injuries. After-running massage can aid in reducing perceived pain and soreness, improve immune function and lower inflammation, and improves your overall well-being by reducing anxiety, stress and fatigue. Now, let’s go deeper on what massage can do for you and how…

When should I have a massage?

You can have a massage at any moment. However, it is important for you to know  that the timing and technique of massage largely depends on your needs  and when the race is. In other words, getting the wrong type of massage too close to the day of the marathon can impair performance and even result in an increased risk of injury, while a lighter massage technique, like lymphatic drainage,  may be beneficial at any point before a race day to promote better lymphatic and blood flow, also, boosting your immune system. This massage should be performed from 3 to 5 days before the race.

On the other hand, post-marathon massage is key to muscle recovery, but it is recommended to wait at least two hours after the race ends to avoid impairing lactic acid removal and to allow the muscles to start the healing process more thoroughly. After this period of time, you will have all the benefits of massage. This massage can be performed from 2 to 72 hours after the race.

What is the best massage for runners?

There are people who suggest a specific type of massage for runners, but actually what really works (and this is the way you know your therapist is an experienced professional) is when your massage therapist uses different techniques during the session. You may question why, and the answer is because the treatment should be tailored according to your needs.

For example, during a massage session, you may notice therapeutic techniques aimed at increasing blood and lymphatic flow throughout your body and easing muscle tension, or deep tissue massage, which is more targeted and manipulates the muscles more rigorously to help with the healing process and prevent a buildup of scar tissue.

The commercial name of this massage  is Sports Massage as it  combines different massage modalities. It also specializes in treating  sports injuries, but a therapist with experience will be able to tailor the massage to your needs.

Why should massage be part of my training plan for the London Marathon?

Some of the most important reason you should include massage as part of your training plan and post event recovery treatment are:

Injury Prevention

Regular massage can help identify tight spots, adhesions, or imbalances in the muscles and fascia, allowing them to be addressed before they develop into more serious injuries. It can also improve flexibility and range of motion, reducing the risk of strains and sprains.

Pain Relief

Many runners experience muscle tightness, discomfort or pain, especially in areas like the calves, hamstrings, and quadriceps. Massage helps you to  reduce tension and pain by promoting relaxation and loosening tight muscles.

Improved Performance

After certain number of massage sessions you may notice how massage helps you by:

• enhancing muscle recovery, 
• reducing muscle tension, 
• increasing flexibility, 
• running faster and farther,
• doing less effort while training or during the race.

Muscle Recovery

Running puts  significant strain on muscles, as a result, you may have soreness and fatigue. Massage and MLD help you to speed up  muscle recovery by increasing blood and lymphatic flow to the muscles, which aids in the removal of metabolic waste products like lactic acid.

Mental Relaxation

Training for the Marathon is physically and mentally demanding. Massage helps you to relax, reducing stress and anxiety and promoting a general sense of wellbeing. 

What are pre-event and post-event massages?

Pre-event massage 

Pre-event massage can be stimulating, it uses massage techniques such as hacking, kneading and beating and pounding.  It is vigorous and prepares you mentally for performance. Also a  pre-event massage can  be relaxing and the aim is to help to reduce stress levels  and calm nerves before the Marathon or event. It should be performed 2 or 5 days before the race.

Post -event massage 

Post-event massage uses light pressured techniques alongside passive stretching to help regain normal muscle resting lengths after strenuous exercise. A post-event massage helps you treat and prevent delayed onset muscles, fatigue and tightness.

In short…

Making massage as part of your training plan and routine can help optimize performance, prevent injuries, and promote overall well being. Don´t forget to include proper training, strength training, good nutrition, and rest days.

We hope this information is useful for you. If you have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. If you like this blog, please share!

We are always happy to help.

References: 

https://www.healthline.com/health/doms

The post On the Road to Wellness: The Role of Massage in running appeared first on Perea Clinic.

If you are reading this blog it is because you will be running the London  Marathon 2022, so Congratulations for all the hard training and preparation! 

If it’s your first marathon, you might be thinking: how will I ever be able to run the 26.2 miles? or  How will I cross the final line?

Well, one thing is for sure, it helps if you are injury free. How well you recover is as important as how hard you train. So let’s look at the role of  Sports massage and see how it can help you in your quest.

London Marathon Massage

Running and delayed soreness

If you are relatively new to running, you will probably now be familiar with a pattern whereby your legs feel particularly sore a day or two after a hard run. This has a specific name among exercise physiologists It’s known as ‘DOMS’ – which is short for the ‘delayed onset muscle soreness’.

It is believed to occur as a result of microtrauma to connective tissue. It sounds quite worrying but is an almost inevitable consequence of the body being exposed to unfamiliar or intense physical activity. 

DOMS can place both a physical and psychological barrier to regular training. Anything that can help ease the sensation will help keep you motivated for longer. Thankfully, research in the British Journal of Sports Medicine has found that massage after exercise can reduce the intensity of DOMS.

A London Marathon Massage may boost your immune system

For all marathon training programs, the goal is to gradually increase the mileage you run on an incremental basis. As you start to increase the overall distance you run you start to place a greater load on your immune system.

Few things are more frustrating than getting  Covid, a cold or feeling feverish  the day before your London Marathon. Besides you won’t be able to run if you’re positive for Covid , running with  a cold  is very counter-productive as it results in shunting the virus around the cardiovascular system.

Luckily there is evidence to suggest that regular massage can help to boost the immune system especially if it is lymphatic drainage. Not only that, but it can have a calming effect as it reduces the level of cortisol (the ‘stress hormone’) in the body.

Other massage benefits for your London Marathon 2022 event 

Because massage can help to reduce muscle stiffness after a long or hard run, it may also help you to maintain good form. If you are trying to protect or compensate for tired and aching limbs your running style might get compromised. By incorporating massage before the London marathon event and  into your recovery phase you stand more chance of running with good biomechanics.

Pre-event massage 

Pre-event sports massage can be stimulating, it uses massage techniques such as hacking, kneading and beating and pounding.  It is vigorous and prepares people mentally for performance. Also a  pre-event massage can  be relaxing and the aim is to help to reduce stress levels  and calm nerves before your event.  

Post -event massage 

Post-event sports massage uses light pressured techniques alongside passive stretching to help regain normal muscle resting lengths after strenuous exercise. A post-event massage helps treat and prevent delayed onset muscles, fatigue and tightness

And finally, massage can count as a psychological reward for your hard work. As you come to the end of your training a pre and post Sports  massage will help to get your muscle ready for the final day, also it is fundamental for your recovery to ease those sore muscles. Make sure you book your pre sports massage 8-5  days before the London Marathon 2022 and your post event sports massage 24 hours – to a week after your even.

We hope this information is useful for you. If you have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. If you like this blog, please share!

We are always happy to help.

References: 

https://www.healthline.com/health/doms

The post Massage and your London Marathon 2022 appeared first on Perea Clinic.