How massage can help runners!

Author Eszter Rigó | 2019.09.28.

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What can - what can't?

Are you a running enthusiast? Then you've probably felt the energising effects of exercise, the impact it can have on your day, and regular running can change your whole life. However, running has the potential for many dangers. To avoid these and avoid painful injuries, there are a few things you should be aware of.

What are the typical causes of running injuries? For example:

• From a fall or slip when running on bad ground
• From the wrong choice of shoes
• Because of poor running technique
• Due to the lack of warm-up, warm-down and stretching
• Whether it's because of over-exercising

How can they be prevented?

• Warm up before the run and stretch at the finish.
• You can learn the right running technique with the help of a personal trainer or physiotherapist.
• It is worth regularly supplementing your running with massage the beneficial effects of.
• Choose running shoes that are suitable for the terrain, whether you run on concrete, a treadmill, a track built for runners or a dirt road, how many times a week and for what distances.
• Gradually load your body and run on ideal ground.
• Let your muscles and joints regenerate, take rest days and refresh yourself with massage.

Treatment options for running injuries

Injuries from running can be helped by a few days rest, the use of sports cream or icing. However, there are times when home treatment is not a good idea, as it can make the injured person's condition worse in a more serious situation. For example, strains can lead to inflammation that can only be treated with serious therapy.

Nowadays, there are many options for treating such acute pain, inflammation and even prevention.

One of the most effective treatments: therapeutic massage

Massage triggers the body's own healing processes:

• Increases blood and lymph circulation to problem areas, aids cellular metabolism and accelerates recovery after running
• Stimulates sore tissues to increase the production of anti-inflammatory substances, relaxes tissues to increase the range of motion of the runner's joints and muscles

Massage: the key to prevention!

Regular massage can prevent muscle and tendon injuries from sudden exertion or overuse. It is no coincidence that this traditional technique is still one of the most important parts of therapy, alongside targeted treatments using modern equipment.

Running-related complaints and their treatment with various massage techniques:

• The simple muscle pain, or from over-exertion muscle fatigue can become a burning pain the next day or two, or the increasing muscle stiffness can be uncomfortable and you can't even do your next scheduled workout. In this case, a refreshing massage can help to prevent and eliminate pain, gently relax the muscles, which should be complemented by relaxing, re-educational exercises and stretching.
• High exertion due to myalgic nodules, or lack of stretching after running flattened muscles you may experience more severe and constant pain. In this case, a more intense relaxing massage is the right solution that works on the deeper tissues: loosens knots and adhesions, reduces pain.
• In the case of various muscle, tendon and joint inflammations, vigorous massage should not be used, but rather relaxing massage proposed.
• Periostitis during special with periosteal massage pain is reduced and healing starts.
• In the case of more serious muscle injuries, tears, sprains, fractures, massage plays an additional therapeutic role alongside physiotherapy, in which case medical massage is recommended, which helps muscle recovery, prevents muscle contraction, stimulates less used muscles.
• When running, the feet and the soles of the feet are the most affected. That's why good running shoes are a must-have for runners! People who run infrequently tend to forget this, resulting in almost immediate pain in the soles and feet. These can be effectively treated foot massage, where the tiny muscles and gums of the foot are massaged.
• Remember that running not only works your legs, but also your hips, waist and abs. Poor running technique can also lead to lower back pain, which can be helped by a foot massage. with waist and back massage can be cured. This helps to relax the muscles around the pelvis and to regain correct posture.
• And if the legs are under constant and heavy load (e.g. when preparing for a race), they sports massage recommended. It helps the muscles to continuously regenerate and relax, its intensive grips prevent muscle acidification, it has a performance-enhancing, injury-preventing effect, thus allowing for greater workload capacity and faster development.

If you have already developed a complaint and it is not getting better, see a specialist or medical masseurs, who will help to eliminate it.