Sports Massage for Runners: Common Running Injuries and How Massage Can Help

Running is wonderfully simple. Put on your trainers, head out of the door and go.

But whether you're training for a marathon, chasing a new parkrun PB or simply enjoying a few kilometres after work, running places repeated demands on your muscles and joints. Tight calves, tired quads and stiff hips can quickly become familiar companions.

As both a runner and a qualified sports massage therapist, I understand how frustrating it can be when tightness, soreness or discomfort starts getting in the way of your running.

Sports massage can be a useful part of looking after your body alongside sensible training, adequate recovery, strength work and appropriate medical or physiotherapy advice when an injury requires it.

So, what are some of the problems runners commonly experience, and where can massage fit into the picture?

Why do runners get so tight?

Every stride involves repeated contraction and loading of muscles throughout the legs, hips and core.

Increase your mileage, add hills, introduce faster sessions or simply recover poorly between runs and those tissues can begin to feel tired, tight or sore.

It doesn't necessarily mean that something is injured.

Sometimes your body is simply responding to a workload it isn't yet fully accustomed to. However, persistent or worsening pain shouldn't simply be "massaged away" or ignored.

One of the useful things about sports massage is that the treatment can be adapted to what your body needs at that particular point in your training.

Tight calves

This is probably one of the complaints I hear most often from runners.

Your calf muscles work hard every time you push away from the ground, and hills, speed work and sudden increases in running volume can make them feel particularly tight.

Sports massage can work through the calf muscles to help reduce the feeling of muscular tension and stiffness and encourage comfortable movement.

The aim isn't simply to press as hard as possible. Pressure should be appropriate to you, the condition of the muscles and where you are in your training.

If you experience sudden sharp calf pain, significant swelling, redness or unexplained one-sided symptoms, however, massage may not be appropriate and the problem should be medically assessed.

Hamstring tightness

The hamstrings help control movement at both the hip and knee, so it's hardly surprising that runners can notice tightness through the back of the thighs.

Sometimes what feels like "short hamstrings" can also be influenced by fatigue or tension elsewhere around the hips and legs.

Rather than concentrating on one painful spot, I generally prefer to look at the wider area and tailor the massage accordingly.

Sports massage can help ease muscular tension and leave the legs feeling less restricted, but a suspected hamstring strain needs time and appropriate rehabilitation rather than simply deeper massage.

Tight quads

Your quadriceps are heavily involved in running and can feel particularly tired after hills or longer sessions.

Downhill running can be especially demanding because the quadriceps have to work eccentrically — producing force while lengthening — to help control you as you descend.

Massage after demanding training can help with the feeling of stiffness and soreness in the thighs and form part of your overall recovery routine.

IT band and outer-knee discomfort

Runners often describe pain around the outside of the knee as "my IT band."

The iliotibial band itself is a strong band of connective tissue rather than a muscle, so aggressively trying to "loosen" or massage the IT band itself isn't necessarily the answer.

Instead, treatment may focus on surrounding muscular structures, particularly around the hips, glutes and thighs, where appropriate.

Persistent lateral knee pain deserves proper assessment, particularly if it is affecting the way you run.

Glute and hip tightness

Your glutes play an important role in stabilising the pelvis and producing force while you run.

Long periods sitting at a desk combined with running training can leave some people feeling particularly stiff through their hips and glutes.

Sports massage can work around the glutes, hips and surrounding muscles to address tension and help you feel more comfortable moving.

Glute work is always discussed beforehand and is optional, just like any other area of a massage.

Achilles and lower-leg problems

The Achilles tendon handles substantial forces during running.

It's important to distinguish between muscular tightness around the calf and an actual tendon problem.

Massage can sometimes be useful for surrounding calf tension, but persistent Achilles pain shouldn't simply be treated with increasingly deep massage. Tendon problems may require load management, strengthening and assessment by an appropriate healthcare professional.

Plantar heel and foot discomfort

Runners can also experience pain underneath the foot or around the heel.

Tightness through the calf and lower leg can sometimes accompany these symptoms, and massage may be useful for addressing muscular tension in the surrounding areas.

But, as with Achilles problems, persistent heel pain can have several causes and may need further assessment rather than relying on massage alone.

A few simple ways to reduce your risk of running injuries

There's no way to completely prevent running injuries, but there are a few things you can do to reduce the chances of developing one.

Increase your training gradually

One of the easiest mistakes to make is doing too much, too soon — particularly when you're feeling fit and motivated.

Try to avoid suddenly increasing your weekly mileage, adding lots of hills and introducing speed sessions all at the same time. Give your body time to adapt to increased training.

You may have heard of the "10% rule", which suggests increasing mileage by no more than 10% each week. It's a useful reminder to progress gradually, but it isn't a scientific rule that works for everyone. Pay attention to how your own body is responding.

Don't make every run a hard run

Easy runs really should be easy.

Hard sessions, hills and long runs place greater demands on the body and need adequate recovery between them. Alternating harder sessions with easier running or rest gives your muscles, tendons and joints time to adapt.

Include some strength training

Running isn't the only way to become a better runner.

Strengthening the calves, quads, hamstrings, glutes and core can help your body cope with the forces involved in running.

Exercises such as calf raises, squats, lunges and appropriate single-leg exercises can all have a place in a runner's programme.

Don't ignore a niggle that keeps coming back

There's a difference between normal post-exercise muscle soreness and pain that repeatedly appears when you run.

If something hurts on every run, becomes progressively worse, causes swelling or changes the way you run, simply trying to push through it isn't always the best strategy.

Reducing your training temporarily and getting the problem assessed early may prevent a relatively small issue from becoming a much longer interruption to your running.

What about inflammation after running?

Inflammation is part of the body's normal response to tissue stress and injury, so the aim isn't necessarily to eliminate all inflammation as quickly as possible.

If you've developed a new painful or swollen area after running, the first step is usually to reduce or temporarily stop the activity that aggravates it.

For a minor soft-tissue injury, simple measures can include protecting the area from further aggravation, relative rest while remaining comfortably mobile, and gradually returning to normal activity as symptoms settle.

Ice can provide short-term pain relief for some people, although routinely icing every ache purely to suppress inflammation isn't necessarily required for healing.

Anti-inflammatory medicines such as ibuprofen can reduce pain and inflammation, but they're not suitable for everyone and shouldn't be used simply to allow you to continue running through an injury. If you're considering medication, particularly if you have other medical conditions or take other medicines, speak to a pharmacist or doctor.

Most importantly, don't use a deep sports massage directly over an acutely injured, hot or swollen area. Massage may be useful later in recovery or for surrounding muscular tension, but the appropriate timing depends on what has actually been injured.

Seek professional assessment if you have severe pain, significant swelling or bruising, can't comfortably bear weight, experience numbness or weakness, or if the problem isn't improving.

So, what can sports massage actually do for runners?

Sports massage isn't a magic injury cure — and I don't believe it should be marketed as one.

Where I find it particularly useful is helping runners manage the muscular effects of training.

Depending on the individual, a sports massage session may help:

• reduce the feeling of muscular tension and stiffness;

• improve the feeling of freedom of movement;

• address areas that feel particularly tight after training;

• support relaxation and recovery between sessions;

• identify areas of unusual muscular tenderness or tension; and

• simply help tired legs feel better.

Treatment can be focused on a particular problem area or cover several areas depending on what you've been experiencing.

Should sports massage hurt?

Sports massage has a reputation for being painful.

It doesn't have to be.

There may occasionally be some discomfort when working through particularly tight or sensitive muscles, but more pain doesn't automatically mean a more effective treatment.

I adjust the pressure throughout the massage according to what we're trying to achieve and how your body responds.

You should always feel able to tell your therapist if you want more or less pressure.

When should a runner have a sports massage?

There's no universal schedule.

Some runners book regular maintenance treatments during periods of heavier training, while others book when they notice their legs becoming particularly tight or fatigued.

Timing matters too.

A deep sports massage immediately before an important race isn't usually the time to experiment with an intensive treatment. If you're preparing for an event, let your therapist know what you're training for and when the race is taking place so the treatment can be adapted accordingly.

After a hard race or very demanding session, the body may also need some time before deeper work is appropriate.

Massage is only one part of recovery

It's tempting to think of sports massage as something that "fixes" the damage created by training.

In reality, recovery is much broader.

Sleep, nutrition, hydration, sensible progression of your training load, strength work and rest all matter.

Massage can complement those things, but it can't compensate for continually doing more training than your body can tolerate.

And if you're experiencing significant, persistent or worsening pain, numbness, swelling, loss of strength or pain that changes your running gait, it's worth seeking an appropriate medical or physiotherapy assessment rather than simply booking another massage.

Sports massage for runners in Faversham and Kent

At Touch of Wellness, I offer sports massage for runners and other active clients in Faversham and surrounding areas of Kent.

As a runner myself, I know the difference between the satisfying heaviness that follows a good training session and the frustrating feeling of legs that simply don't seem to be recovering properly.

Your treatment is tailored to you. We'll discuss your training, where you're experiencing tension or discomfort and what you'd like to get from the session before deciding which areas to concentrate on.

And because Touch of Wellness is a mobile massage service, I bring the massage table and equipment to you — so after your treatment, there's no journey home. You can simply relax.

Frequently Asked Questions

Is sports massage good for runners?

Sports massage can be useful for runners experiencing muscular tightness, stiffness or soreness and can form part of a broader recovery routine. What is appropriate will depend on your training and whether you have an actual injury.

Can sports massage prevent running injuries?

It's better not to think of massage as something that guarantees injury prevention. Running injuries are influenced by many factors, including training load, previous injuries, strength, recovery and overall health. Massage can help manage muscular tension and may complement a sensible training and recovery programme.

Can sports massage treat an injury?

It depends on what the problem is. Some muscular tension and soreness may respond well to massage, while acute injuries, tendon problems, significant swelling or persistent pain may require assessment and rehabilitation.

A responsible massage therapist should recognise when massage isn't appropriate and refer you onwards when necessary.

How often should runners get a sports massage?

There isn't one correct frequency. Some runners benefit from regular maintenance sessions during demanding training periods, while others book only when they feel they need one.

Your training volume, recovery, budget and individual response to massage all matter.

Should I have a sports massage before a race?

Massage can be used around race preparation, but an intensive deep treatment immediately before an important event may leave muscles feeling tender.

Tell your therapist when you're racing so the treatment can be adjusted appropriately.

Do you offer mobile sports massage in Faversham?

Yes. Touch of Wellness provides mobile sports massage in Faversham and surrounding areas of Kent, bringing the massage table and necessary equipment to your home.

Ready to give your running legs some attention?

Whether you're preparing for your first 5K, building towards a marathon or simply running because you love it, your treatment can be adapted around you and your training.

You can book a mobile sports massage with Touch of Wellness or get in touch if you're unsure which treatment would be most suitable.