Massage Therapy for Runners in Brentwood

Whether you're training for your first 5K or your tenth marathon, massage therapy is essential for running performance, recovery, and injury prevention. Our specialized sports massage in Brentwood addresses the unique biomechanical stresses that runners place on their bodies.

Why Runners Need Massage Therapy

Injury Prevention

• Reduce Muscle Tension - Prevent overuse injuries before they develop
• Improve Flexibility - Maintain healthy range of motion
• Break Up Adhesions - Keep muscle fibers sliding smoothly
• Balance Muscle Groups - Address imbalances that lead to injury

Performance Enhancement

• Faster Recovery - Reduce downtime between training sessions
• Increased Circulation - Better oxygen and nutrient delivery to muscles
• Improved Stride - Released hip flexors and hamstrings for better form
• Mental Edge - Reduced stress and better sleep for peak performance

Recovery Support

• Reduce DOMS - Less delayed onset muscle soreness after long runs
• Flush Metabolic Waste - Remove lactic acid and inflammation
• Speed Healing - Enhanced recovery from minor strains
• Restore Function - Get back to training schedule faster

Common Running Injuries We Treat

IT Band Syndrome

The most common running injury. Our targeted deep tissue work releases the iliotibial band and addresses the hip and glute muscles that contribute to IT band tightness.

• Deep tissue to IT band, TFL, and glutes
• Hip flexor release
• Myofascial release techniques
• Recommended: Weekly sessions during flare-ups, bi-weekly for prevention

Plantar Fasciitis

Heel and arch pain from inflammation of the plantar fascia. We treat the foot, calf, and entire kinetic chain contributing to the condition.

• Deep calf work (gastrocnemius and soleus)
• Foot and arch massage
• Achilles tendon work
• Recommended: 2x/week initially, then weekly maintenance

Shin Splints

Pain along the inner edge of the shinbone from overuse. Massage addresses the anterior tibialis and surrounding muscles.

• Anterior compartment release
• Calf balancing work
• Ankle mobility treatment
• Recommended: Weekly until resolved, then monthly prevention

Hamstring Strains

Tight or strained hamstrings are extremely common in runners. We use specific techniques to restore flexibility and strength.

• Deep tissue to hamstring group
• Cross-fiber friction for adhesions
• Hip and glute work
• Recommended: Weekly during training peaks

Runner's Knee (Patellofemoral Pain)

Knee pain from muscle imbalances and overuse. Treatment focuses on quads, IT band, and hip stabilizers.

• Quadriceps release
• VMO (vastus medialis oblique) activation work
• IT band and lateral knee treatment
• Recommended: Bi-weekly during symptomatic periods

Massage Timing for Runners

Pre-Race Massage

Timing: 2-3 days before race day

• Light to moderate pressure (not deep tissue!)
• Focus on circulation and relaxation
• Gentle stretching and mobilization
• 30-60 minutes recommended
• Don't: Get deep work within 48 hours of race - can cause soreness

Post-Race Recovery

Timing: 24-72 hours after race

• Flush metabolic waste from muscles
• Reduce inflammation and swelling
• Light to moderate pressure initially
• 60-90 minutes ideal
• Don't: Get massage immediately after - wait at least 24 hours

Maintenance During Training

Frequency: Weekly or bi-weekly

• Moderate to deep pressure as tolerated
• Target problem areas (IT band, calves, hips)
• Full-body work with emphasis on legs
• Schedule 2-3 days after long runs
• 60-90 minutes for comprehensive treatment

Off-Season / Base Building

Frequency: Monthly

• Address chronic issues
• Improve flexibility
• Whole-body wellness focus
• Good time for deep tissue work

Best Massage Types for Runners

Marathon Training Protocol

Weeks 1-8 (Base Building)

• Frequency: Every 2-3 weeks
• Focus: Full-body maintenance, address any chronic issues
• Pressure: Moderate to deep

Weeks 9-16 (Peak Training)

• Frequency: Weekly
• Focus: Lower body emphasis, injury prevention
• Pressure: Deep tissue to problem areas
• Timing: 2-3 days after long run

Weeks 17-18 (Taper)

• Frequency: 1-2 sessions
• Focus: Gentle relaxation, circulation
• Pressure: Light to moderate only
• Timing: Last session 3+ days before race

Race Week

• Optional: Light 30-minute session 3-4 days before
• Focus: Relaxation only, no deep work
• Skip it if: You're feeling good - don't fix what isn't broken

Post-Race

• Wait 24-48 hours after race
• Book 60-90 minute session for full recovery
• Gentle first, deeper work in second post-race session (1 week after)

What to Tell Your Massage Therapist

• Training Status: Current weekly mileage, upcoming races
• Recent Runs: When was your last long run or hard workout?
• Problem Areas: Any pain, tightness, or recurring issues
• Goals: Performance, injury recovery, maintenance
• Race Schedule: Upcoming races and timing

Runner Testimonials

"I was dealing with IT band pain that kept interrupting my marathon training. After just three sessions focusing on my IT band and hip flexors, I was back to pain-free running. Now I get weekly massage during training and haven't had any issues."

"As an ultramarathon runner, recovery is everything. Regular sports massage has become as important to my training as the long runs themselves. I recover faster and feel stronger."

Frequently Asked Questions

How often should runners get massage?

During training: Weekly for marathon training, bi-weekly for general fitness running. Off-season: Monthly for maintenance. Injury recovery: 2x/week until resolved.

Should I get massage before or after a long run?

After is better. Schedule your massage 24-72 hours after your long run for optimal recovery. Avoid deep massage right before long runs or races.

Will massage make me sore?

You may experience mild soreness for 24-48 hours after deep tissue work, similar to post-workout soreness. This is normal. Communicate with your therapist about pressure preferences.

Can massage help me run faster?

Indirectly, yes! By improving recovery, preventing injuries, maintaining flexibility, and reducing muscle tension, massage helps you train more consistently and effectively - which leads to better performance.

I have a race next week. Should I get a massage?

Only a light, relaxation-focused massage 3-4 days before the race. Do NOT get deep tissue work within 48 hours of a race - it can cause soreness that affects performance.