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Which type of massage is best for runners?
It’s not surprising that runners get confused about what type of massage would benefit them most. Depending on where you look, there are over 30 different types of massage identified on the internet. Of course, some of these styles are obviously not specifically beneficial to athletes, but runners can go beyond the typical “sports massage” to get results. The following are the four most beneficial types of massages for runners:
Active Release Technique
Active Release Technique, commonly known as A.R.T., is massage technique that combines movement with specific, deep pressure to help relieve muscle adhesions and reduce scar tissue buildup.
During an A.R.T session, the therapist uses his or her hands to evaluate the texture, tightness and mobility of the soft tissue and then works to break up these adhesions with their hands, as well as movement of the muscle.
Active release is best for treating a specific injury, especially one where the formation of scar tissue impacts the ability for the body to heal itself. Most notably, A.R.T. is an effective treatment method for hamstring injuries, plantar fasciitis, and shin splints.
Swedish massage is perhaps the most well known of the common massage modalities and is often associated with relaxation and pampering. However, Swedish massage can also benefit runners, especially before big competitions.
Swedish massage utilizes long, flowing strokes of various pressure, although usually light, to release muscle tension and increase blood flow.
Swedish massage is best used in the days before big competitions or as a recovery tool after hard workouts. The lighter, relaxing strokes help relieve stress and muscle tension without damaging the muscles, which is important if you have a big race on the horizon. A Swedish massage before a race, especially if you’re coming off a hard week of training, can help you reenergize, relax, and get your legs back under you.
Trigger point therapy is a massage modality that targets muscle knots and areas of referred pain in the muscle tissue. Therapists target and find knots in the muscles or areas of referred pain and use deep pressure to help loosen the adhesions.
Like A.R.T., trigger point therapy is best used to treat injuries. Specifically, trigger point therapy is effective in the treatment of IT band tightness, calf strains, and hamstring injuries.
Deep Tissue Massage
Most runners are familiar with deep tissue massage, which is often confused with deep pressure (e.g., when you tell the therapist to “go harder”). Deep tissue massage targets both the superficial and deep layers of muscles and fascia and are often quite intense as a result of the deliberate, focused work.
Deep tissue massages typically focus on a few specific problem areas and, unlike trigger point therapy, work the entire muscle. Because runners often have tight spots and interconnected issues when volume and intensity are high, deep tissue massage is often the modality of choice during hard training segments.