Massages: Get One!
For runners, massage is an investment not a luxury. Massage therapy is maintenance for the machine that is your body. Want to keep your body running? Sometimes you need to take it to the shop (the massage therapist).
How often do you get on a Massage Table?
Massage therapists have knowledge, expertise and training that we don’t have. Regular appointments with a qualified and experienced therapist during heavy volume (when you’re running a lot of miles) or intense training phases is an important part of recovery and injury prevention. Even one massage a month will help you keep on top of small issues.
No matter how much self-therapy you do, it isn’t the same as having your muscles worked out by a qualified massage therapist.
Related: Survive Your Training: 8 Strategies to Prevent Injury
Not all Massage Therapists are Equal
In my experience, finding a really great therapist in the US takes a bit of due diligence. Why is that? Because becoming a licensed massage therapist is regulated by state with the average requirement being 500 hours education, and in some cases as low as 100 hours. In contrast, in Canada it takes a minimum of 2200 hours of massage therapy education and coursework to become a Registered Massage Therapist.
Both countries have great massage therapists, but the minimum standard is a lot higher in Canada.
How to Find a Great Therapist
Look for additional certifications (especially in the US! not just the “LMT”) and continuing education.
Read therapist bios and look for an emphasis on working with athletes or on sports and performance.
Ask around for recommendations!
Ideally you will find someone who is experienced working with runners. The kind of massage runners need is not necessarily a “feel good” experience, and it might be somewhat painful or uncomfortable to get the knots worked out of your legs. It will be a lot different than the treatment for someone looking to relax and unwind, and there are professionals who specialize in these different services and who serve different clientele so keep that in mind.
Red Flags:
1) Your therapist can’t or won’t provide basic tips on what you can do for yourself.
Always ask your therapist for ways you can manage any issues you’re having between sessions. Pay attention during your treatment and start collecting strategies to work on tight spots and problem areas specific to you. This is how you learn to do effective self-therapy (rolling, mobility, self-massage, etc) and keep your body running smoothly until your next appointment.
2) Your therapist only works on the area you say is tight or hurting.
Here’s an example: If I go for a massage complaining of tightness in my right hip flexor, and the massage therapist just works on the right hip flexor, that is a reg flag. I expect a knowledgeable massage therapist to do an assessment and try to determine what else may be related to that tightness in the right hip flexor. I don’t go get a massage to just work on the right hip flexor. I want the contributing issues addresses as well, and I can’t do that for myself because I don’t know what those issues are.
3) Every massage is the same.
Look for a massage therapist who is clearly thinking while working, not just going through the motions. My idea of a massage is problem solving while I am on the table. That is what a good therapist can and will do.
A Committed Relationship
Fining a great therapist is worth the effort!
Don’t settle if you’re not totally confident in their ability to help you, or if their style or personality clashes with you. Massage should be considered a necessary maintenance for runners. It helps to see someone who has worked with you before, who understands and remembers your previous issues and can draw on your history to provide more individualized treatment.
A great therapist could be the difference maker between you making it to the start line healthy and fit or at home injured.
A Personal Note
With Chris Yee of CW Therapy at my retirement party.
When I retired from professional running, I invited all my therapists to my retirement party! They were crucial in helping me survive my training. A knowledgeable, trusted massage therapist is invaluable on your journey to running success.
Read Part II here
What to expect when getting a massage
Scheduling massages around your training schedule
Your responsibility to get the most out of it
Nicole Sifuentes is a former professional runner and 2-time Olympian, a Certified Strength and Conditioning Specialist and full-time Running Coach for adults of all ages and abilities. Read more about her services, and schedule your free coaching consultation.