Sports Massage

Sports massage is a must for all runners

Not enough runners invest in a massage on a regular basis. We're talking about a deep tissue massage here, not a little superficial tickle. A sports massage gets deep into the tissue and it's a great way of helping your body deal with the stress that lots and lots of running can cause. Specific areas will be targeted, those that are more likely to come under pressure from repeated runners. This kind of massage is invaluable.

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What is it?

Sports massage, or deep tissue massage, is a type of massage technique that combines slow strokes and significant finger pressure. It aims to release the tension and tightness held in muscles and connective tissues. The increased pressure helps to remove soreness caused by injury or tenseness. This type of deep tissue massage normally focuses on the main area of discomfort, which are likely to be the back, neck, shoulders, buttocks and legs. However, it is also used on the arms, for example in the case of tennis elbow, or the feet.

A deep tissue massage typically lasts for 60 minutes to 90 minutes.

Different types

There are five principal types of deep tissue massage.

Sacrum Push

The massage therapist places one hand on the small of your back, just above your sacrum and then places their other hand on top of the first. Using their two hands as a balancing support, the therapist will then slowly begin to lean towards you, so that the weight of their body begins to transfer away from their knees or feet and towards their hands. As the angle of leaning towards you is gradually increased, the level of pressure applied to the small of your back increases correspondingly.

Elbow Pressure

With this approach the therapist places their elbow directly over a pressure point on your body. After ensuring the position is accurate, they will very slowly lean in towards you to increase the depth of compression, with a 90 degree bend in their arm. Pressure is applied gently at first to ensure that the correct trigger point has been located, before being steadily increased. Once the optimum level has been reached, the position is held for between 5 to 10 seconds. This technique is most commonly applied to aching shoulder muscles, either side of the top of the spine around the scapula area.

Knuckle Pressure

Your therapist will form a tight fist with their hand and then progressively push the fist into your body, knuckles first. The four knuckles, backed by body weight, are able to relatively easily penetrate the top layer of skin tissue and exert force into the soft tissue below. The therapist may also rock, rotate and roll their fist to further work muscles and ligaments. This method is usually applied when the client needs more of a more vigorous massage to fleshier parts of the body, like the buttocks and backs of thighs.

Double Finger Press

Unsurprisingly many runners often prefer therapists to use the softer tips of their fingers, rather than the bony corners of elbows and knuckles, but of course this can be tough for the therapist. The Double Finger Press method of deep tissue massage provides an effective solution to this issue. Using this technique, the therapist is able to use their fingers to apply more force whilst not damaging their own soft tissue. Using a similar approach to the Sacrum Push, the therapist places their two hands, one on top of the other with fingers interlaced and then places this combination on the client’s body. By leaning into their interlaced fingers, the therapist is able to apply substantial power into the target muscles spread evenly across all 10 fingers and thumbs at once.

Thumb rolls

This procedure allows your therapist to get quite deep into specific muscle areas and is most commonly applied to tired or slightly strained calf muscles, perfect for runners. The procedure is usually best applied when you are lying face down with the leg being treated raised slightly above the treatment table or bed. The fleshy tip of each thumb is pushed into your skin, deep enough to make a small indent. Then each thumb is moved in an opposing circular fashion – the right hand making clockwise circles, the left moving anti-clockwise. After several revolutions in the same area, the grip around your leg will be reduced slightly and the therapist will move their hands a little further up your calf. The whole process is then repeated again. This allows for the muscles to be gradually warmed, then massaged steadily deeper until quite intensive compression is being performed and then returning to more gentle movements for the final warm down.

The benefits of sports massage

Better muscle function

In addition to relieving pain, a deep tissue massage can help improve the overall functioning of muscles. It works to break up scar tissue and relax the muscle. It can also release toxic and tense muscles. A massage therapist who is experienced in deep tissue massage can help runners recover faster and avoid the risk of a muscle injury, including improving posture. While the majority of people experience back pain due to poor posture, this massage can help correct it. The massage therapist will work on different areas of the body, focusing on the muscles that have a stiff or aching back.

Enjoy better sleep

Massage is an excellent way to improve your sleep, primarily by reducing tension. This is especially beneficial for those who are prone to insomnia and need restful sleep. They can also play a role in improving the quality of sleep, as well as the quantity.

Stress reduction and stronger mental health

Several studies have shown that a single session of deep tissue massage can reduce cortisol levels and reduce daily stress. Whether you need to go more than once or visit a massage therapist depends on your budget, physical needs, and the type of massage you are seeking. Many experts believe that massages release feel-good chemicals during the massage process. The areas of the brain responsible for pleasure and reward are also highly active during a massage.

Runners can improve their mental state as well as their physical condition by reducing their stress levels through a sports massage. They are a great way to relieve aches and pains, but there are many other benefits. Endorphins, which are naturally produced by the body, lift your mood and reduce pain. A deep tissue massage will boost these hormones and improve the immune system’s cytotoxic capacity. This means that your body’s ability to combat disease and discomfort will be strengthened.