Sports massage for runners: when it helps and how to time it
Runners are some of the most regular massage users, especially during a build towards a half or full marathon. Here's what it helps with, how to time it, and when to see someone else.
Where runners get tight
The calves and Achilles area take the most load, followed by the hamstrings, quads, glutes and hip flexors. The feet can get tight too, particularly as mileage climbs. Our posts on tight calves and tight hip flexors cover what drives that tightness.
Does massage help running performance?
Not directly. A review of 29 studies found no improvement in endurance or sprint performance, but small improvements in flexibility and soreness after exercise (Davis et al., 2020). The main benefit for runners is feeling less sore and more comfortable, which helps keep training consistent.
Massage during a training block
During a half or full marathon build, a session every two to three weeks suits most runners, ideally on an easy or rest day, or the day after your long run. See how often to get a sports massage.
Massage before a race
Keep firm or deep tissue work at least two to four days before race day, and anything later light. Don't try massage for the first time in race week. More in our timing guide.
Massage after a long run or race
Lighter pressure in the first day or two after a race is usually more comfortable, with firmer work once the worst soreness has settled. Easy walking helps too.
What about the ITB?
Many runners want their ITB massaged or rolled hard. It's a thick band of connective tissue that doesn't lengthen with pressure, and working directly on a sore outer knee can aggravate it. Work on the muscles around it and strengthen the hips instead. See ITB syndrome.
When to get it assessed instead
Massage isn't the answer for pain that changes how you run, pain that gets worse as you run, or pain that has lasted more than a couple of weeks. Sharp, localised pain on a bone, especially the shin or foot, can be a stress fracture and needs assessment. See shin pain that isn't shin splints and common running injuries.
Book a sports massage with Peter Toperosa at our Berwick clinic: 30 minutes, $75, and you can book online.
Sources
Book an initial consultation at RISE Sports & Spinal in Berwick. Clear diagnosis, hands-on treatment, and a plan that actually gets you better.
Related articles
