Should You Get a Sports Massage Before or After a Marathon?

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Introduction: Timing a Massage Around Race Day

As race day approaches, many runners wonder whether they should schedule a massage before or after the marathon. Timing your massage can significantly impact your performance and recovery. In this blog, we’ll explore the benefits of both pre- and post-marathon massages, expert recommendations, and how to incorporate them into your training cycle for optimal results.

Pros and Cons of a Pre-Marathon Massage

Benefits of a Pre-Marathon Massage

A well-timed massage can offer several benefits that help runners prepare for race day. By promoting relaxation, enhancing blood flow, and improving flexibility, a light massage can ease pre-race jitters and prepare muscles for the physical demands of the marathon, setting the stage for optimal performance.

1. Relaxation: A light massage can help calm nerves and reduce pre-race anxiety.
2. Increased Circulation: This can enhance blood flow to the muscles, preparing them for the demands of the race.
3. Improved Flexibility: A gentle massage may help improve range of motion, allowing for better running mechanics.

Drawbacks of a Pre-Marathon Sports Massage

One of the primary concerns is that deep tissue massages, if performed too close to race day, can lead to muscle soreness, which may negatively impact performance during the marathon. In addition, other potential drawbacks of a pre-marathon massage include:

1. Increased muscle sensitivity: Even light soft tissue therapy right before a race can sometimes leave muscles feeling more sensitive, which could affect comfort during the race.
2. Timing issues: If the massage is done too close to race day, even a gentle massage might not allow enough time for full recovery, potentially leaving you feeling sluggish or off-balance.
3. Risk of overstimulation: A massage can sometimes overstimulate the nervous system, leaving you feeling overly relaxed or even fatigued, which could reduce race-day sharpness.

When to Get a Massage After a Marathon for Optimal Recovery

Getting a massage after a marathon can significantly enhance your recovery, but timing is crucial to ensure you maximize the benefits without causing additional strain.

Immediate Recovery (within a few hours post-race):
A light, gentle massage soon after the marathon can help alleviate immediate discomfort by promoting circulation and reducing muscle tension. This type of massage focuses on soothing tight muscles and aiding the removal of metabolic waste products, such as lactic acid, that accumulate during intense physical exertion. The key here is to avoid deep tissue work, as your muscles are still in a vulnerable state and may be more prone to injury. A gentle massage within this timeframe can minimize the risk of delayed onset muscle soreness (DOMS), setting the stage for a faster overall recovery.

48 to 72 Hours Post-Race:
Once your body has had time to begin the healing process, typically 48 to 72 hours after the race, deeper massage techniques become more effective and less risky. At this point, the initial inflammation has subsided, and a more thorough massage can target any lingering tightness or knots in the muscles. Deep tissue or sports massage at this stage can improve flexibility, address muscle imbalances that may have developed during the race, and accelerate recovery by helping to restore muscle function and range of motion. This timing also allows any remaining soreness to be effectively managed without disrupting the recovery process, making it an ideal window for a more intensive massage.

Professional Recommendations for Marathon Runners

Melika, our experienced massage therapist and an elite runner himself, emphasizes the importance of seeing someone trained in running. A practitioner who understands the sport can provide tailored treatments, ensuring that the massage supports your recovery without causing unnecessary soreness.

Comparison Table: Before vs. After Massage Benefits

FAQs

How often should one get massages during a training cycle?
Many runners benefit from monthly massages, particularly during intensive training phases leading up to a marathon.

Should you get a massage before or after a marathon?
It depends on your needs: pre-race massages can help with relaxation, while post-race massages are crucial for recovery.

What type of massage is best for marathon runners?
A combination of light and deep tissue massage tailored to your specific needs can be effective.

Can massage improve marathon performance?
Yes, a well-timed massage can boost marathon performance by improving circulation, reducing muscle tension, and enhancing flexibility.

What should I avoid in a massage before a marathon?
Before a marathon, it’s best to avoid deep tissue or intense massage techniques, especially within 48 hours of the race. Deep massages can lead to muscle soreness, fatigue, or overstimulation of the nervous system, which may hinder your race-day performance.

Is it safe to get a massage if I have an injury or sore muscles before a marathon?
If you have an injury or sore muscles before a marathon, opt for a light massage and avoid deep techniques that may worsen the injury. Consult a therapist familiar with running injuries, and avoid massages too close to race day if you’re injured. Visiting a one stop shop like LiveActive for managing running injury rehab, you can ensure all of the medical professionals involved in your care are communicating and building a treatment protocol collaboratively to help you recover and improve performance.

Evidence Supporting Massage Benefits

Research, including the systematic review titled “Effects of Sports Massage on Recovery from Exercise,” found that while massage does not significantly improve strength, jump, sprint, endurance, or fatigue, it is associated with small but statistically significant improvements in flexibility and reduced delayed onset muscle soreness (DOMS). For marathon runners, this means a massage can aid in a smoother recovery, allowing you to feel better faster after the race.

Conclusion

As race day approaches, incorporating a well-timed massage into your training and recovery routine can greatly enhance your performance. Whether you choose a massage before or after the marathon, the expertise of a trained professional can make a significant difference in both your preparation and recovery. Melika Ghali (click here for your chance to win a free massage), at LiveActive is an experienced runner and capable of supporting your journey whether you’re recovering from injury, preparing for a race, or recovering following your finish.

References

Wiewelhove, T., Döweling, A., Schneider, C., Hanakam, F., Meyer, T., Kellmann, M., & Ferrauti, A. (2019). A meta-analysis of the effects of sports massage on recovery from exercise. European Journal of Applied Physiology, 119(8), 1575-1595. https://doi.org/10.1007/s00421-019-04106-9

 

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• The Benefits of Massage Therapy for Runners
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