What and why: Getting a quick rub-down immediately after finishing a marathon feels great, but getting a sports massage 24 to 48 hours after your run will help flush your body of the excessive amounts of lactic acid and muscle waste that your body continues to produce in the hours and days after your marathon.
Should I have a sports massage after a marathon?
Scheduling your post-race massage is most beneficial 24-48 hours after crossing the finishing line. Massage can help reduce the swelling often seen after enduring exercise. Inflammation of the muscles is very common and a recovery massage can reduce swelling by getting rid of waste build-up.
How long after a marathon can you get a massage?
What it does mean, according to the Running Doc, is that active runners should wait at least two hours after a race before seeking massage therapy. He notes that the two hour time period allows the body to remove lactic acid, a natural byproduct of exercise.
Is it OK to get a massage after a long run?
The deep pressure releases waste products at a cellular level and stimulates your muscles in a way that can leave them feeling sore, just like a workout. Getting a massage too close to or just after a big run can actually be counterproductive and lead to further damage to your muscles and tissues.
How long before a marathon should you have a sports massage?
We would always recommend a pre marathon massage at least 5-10 days pre race ( if it’s a first massage the longer pre event the better) so that our physio’s can work at an appropriate depth to have an effect mobilising your muscles and fascia whilst allowing you ample time to complete a couple of short easy runs to …
What type of massage should I get after a marathon?
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.
Is it OK to run after a sports massage?
After a massage, it is important to wait at least 24 hours before doing any strenuous exercise. Strenuous exercise includes running, weight lifting, high-intensity aerobics, power yoga and more. … This softening lasts about 24 hours, so strenuous exercise may pull or move the tissue and cause more pain or discomfort.
How many days should I rest after a marathon?
As a general guideline, I suggest taking three to seven days completely off after a marathon. Sleep in, eat, and enjoy your accomplishment. After that, begin an active recovery program. Active recovery includes light exercise and even some running, if you are not sore.
How can I recover faster after a marathon?
Exactly what to do after you’ve run a marathon to recover faster
- Avoid static stretching. …
- Avoid lingering in damp, sweaty kit. …
- Avoid anti-inflammatory painkillers such as ibuprofen (nurofen). …
- Avoid excessive alcohol. …
- Avoid people with colds and infections. …
- Avoid running just yet. …
- Avoid ice baths.
Is it better to get a massage before or after a marathon?
Think of massage as a workout where deep pressure can cause some muscle soreness. You don’t want to layer too many sources of muscle soreness so it’s best to wait 1-2 days after a hard workout or race to get your massage. If you want to get a massage before a race, it’s best to do it 2-3 days before.
How often do athletes get massages?
Athletic Performance and Recovery:
Weekly or bi-weekly massage can help get you in proper form and help you recover faster after the event or competition. Serious athletes may need two or more sessions a week to stay in top form.
Does sports massage improve performance?
Sports massage aims to improve exercise performance and muscle function. … Most athletes experience increased flexibility and range of motion, greater endurance, and reduced muscle pain after a massage. Research indicates that even a 30-second session can improve hip-flexor range of motion.
When should you get a sports massage?
The short answer is: you should receive sports massage both before and after you train. After training or competing it is best to get a sports massage within 48 hours; this reduces your recovery time.
What happens to your body in the 48 hours after a marathon?
During intense training, creatine kinase leaks into the bloodstream, rising about 12-48 hours post-workout.  Moderate levels of creatine kinase in the blood are normal. … And though creatine kinase levels tend to decrease after that 24-hour mark, they can remain elevated for six days post-race.
Should you get a massage before a big race?
A regular sports massage can help the Athlete’s body recover from the pains and aches of a lengthy training session. It can improve blood supply and flexibility. … If you do insist on getting a massage the day before a race, make sure it is a light massage just to make those muscles supple.
When should pre sports massage be carried out?
A pre event massage can be completed anytime from two days until immediately before a sporting event or training. A massage before activity helps enhance performance for many reasons including increased blood supply, joint mobility, improved mental outlook and stretched tissues.