Give the gift of a sports massage

Just in time for Valentine’s Day – and conveniently concurrent with the release of the 50 Shades of Grey movie – is the perfect, albeit potentially very painful, gift for your significant runner: a DIY sports massage.

Due to the difficulty/awkwardness of performing on oneself, not to mention the unwillingness to really inflict pain and discomfort, giving or getting a sports massage from a (close) friend and fellow runner is a great way to release running-related tension, work out sore spots and keep injuries at bay.

What do you need? While not essential, a few items could come in handy:

• A firm ball such as a lacrosse or softball
• “The stick” (a rolling pin works too)
• A foam roller
• Massage oil, body gel/cream or some other lubricant

How does it work? For the one getting the massage, be sure to wear comfortable clothes such as running or athletic attire. The more skin you bare, the better it will be access and work with the muscles.

Begin by identifying a specific muscle or muscle group. The feet and ankle region, calves (soleus and gastroc), quadriceps, hamstrings and hip/groin (hip flexors and adductors, glutes, TFL) are all regions that runners will recognize as needing the most love and attention.

Paying attention to the direction of the muscle, gently massage the muscle from the length of it’s origin (where it comes from) to it’s insertion (where it goes). The direction you choose doesn’t really matter. Use oil, gel or cream. Repeat the process several times and, as the muscle loosens up, gradually apply more pressure. You can use your fingers to get at smaller muscles and your whole hand to work larger muscles. The stick, a ball or even a foam roller could also be used to apply varying degrees and types of pressure.

Make your way around the body targeting the major muscle groups and pay special attention to those which are tight or sore (the calves are a notorious hot-spot). Given that it will likely be uncomfortable and perhaps painful at times, finish with a gentle and soothing back and shoulder massage, an area that is often neglected by runners but nonetheless carries a great deal of tension.

When to give? It’s usually a good idea to perform a massage after a run, particularly a hard or long effort. A day or two before a big run or race is also a good idea. Be careful not to schedule a massage too soon before a run. Massage will tire the muscles and inflict a small degree of damage so it’s important to ensure you have time to recover as the damage caused and soreness inflicted could increase the risk of injury.

Why? Massage is a great way to increase blood flow to tight, sore and overused muscles. This aids and expedites recovery by eliminating waste products and bringing repair enzymes and materials to the affected area. When done regularly, massage can and should begin to feel good, both during and after, for both the body and the mind.