Massage for Runners: When to Book Around Training and Races

Should you get a massage before or after a race?

After is the safer bet. Most massage research looks at recovery, and that is where the benefits show up. Before a race, the picture is mixed. The 2020 review by Davis and colleagues describes studies where pre-event massage was followed by a drop in quadriceps strength, and one where massage on its own, used in place of a warm-up, was linked to the slowest sprint times. Another study found no difference in sprint performance. The authors concluded that the best timing for massage is still undefined.

In practice, race week is not the time to try a new therapist, a new technique or much firmer pressure than you are used to. Use this table as a rough planning guide, not a medical protocol.

How long should you wait for a massage after a long run or marathon?

There is no research-backed waiting period, so be wary of anyone who quotes a precise number. In one small field study published in 2004, 12 recreational runners received 30 minutes of massage on one leg on days 1, 4, 8 and 11 after a half marathon. The massaged leg did not recover strength, swelling or soreness any faster than the other leg. Even so, 7 of the 12 runners felt the massaged leg felt better.

That suggests a gentle session in the first day or two is reasonable if you simply feel sore and stiff, mainly for comfort. Save firm pressure for later in the week, once the worst of the soreness has eased.

The exception is a genuine injury. If you think you have strained a muscle, the NHS advises protection, rest, ice, compression and elevation for the first 2 to 3 days, and avoiding heat, alcohol and massage for the first couple of days. Get it checked if it is very painful or getting worse, or if you cannot put weight on it. After an easy weekend long run with no niggles, the same evening or the next day is usually fine.

What does the research say about massage and muscle soreness?

DOMS is the stiff, aching soreness that builds after a hard or unfamiliar effort, rather than during it. It is the reason stairs feel daunting the day after a long race.

The 2018 meta-analysis by Dupuy and colleagues pooled 99 studies of recovery methods, including active recovery, compression garments, water immersion and cryotherapy. Massage came out as the most effective technique for reducing DOMS and perceived fatigue, and, along with cold exposure, the most effective for lowering markers of inflammation. The authors noted that participants could not be blinded, so placebo effects could not be ruled out, and that they only looked at single recovery sessions.

The 2020 review by Davis and colleagues, covering 29 studies and 1,012 participants, was more cautious. Massage was linked to small improvements in DOMS and flexibility, but showed no benefit for strength, jumping, sprinting, endurance or fatigue. The authors pointed out that soreness is measured with self-rated scales, which are open to placebo effects, and that results varied widely between studies.

The fair summary: massage probably won’t make you faster, but it may help you feel less sore. Davis and colleagues suggest that could matter most when you need to perform again before soreness has fully settled, such as during multi-day events.

How do Singapore’s heat and humidity affect your recovery?

Running here usually means finishing drenched in sweat. Doctors from Singapore General Hospital, writing for SingHealth’s HealthXchange, advise drinking before, during and after training rather than waiting until you feel thirsty, and drinking until your urine is dilute and clear. They add that a good sports drink can help replace the salts and minerals lost through sweating.

The same article suggests training at cooler times such as early mornings and evenings, starting slowly and building up so you acclimatise, and not ignoring warning signs. For massage, the takeaway is simple:

• cool down and shower before your appointment, rather than coming straight off a hot run
• rehydrate first, especially after a long or race-pace effort
• if you felt unwell during or after a run in the heat, get medical advice instead of booking a massage

Can foot reflexology and foot care help runners?

Your feet take every step of every run, so a foot session is an appealing way to unwind after a big week. Foot reflexology applies pressure to specific points on the feet, and it can feel deeply relaxing after a long run.

Be realistic about the claims, though. The US National Center for Complementary and Integrative Health (NCCIH) says reflexology’s claimed healing effects have not been proven. Enjoy it as a comfortable, low-key way to look after sore feet, not as treatment for an injury.

Between sessions, check your feet after long runs for blisters or nail problems, and don’t keep running through pain that changes the way you move. If heel pain keeps coming back, read our post on massage for plantar fasciitis and heel pain, and see a doctor or physiotherapist if it does not settle. If your legs ache from long days at work as well as training, our guide to tired, aching legs has more ideas.

Which FootNote session suits runners?

At FootNote, Signature Foot Reflexology is a good fit for the first few days after a race: 60 minutes costs $58 ($52 for members), or try 30 minutes for $38 ($33 for members). Later in the week, the Acupressure Body Massage at $75 for 60 minutes or $105 for 90 minutes ($65 and $92 for members) gives your therapist time for calves, hamstrings and hips. If you prefer oil, the Rejuvenating Body Massage starts at $82 for 60 minutes ($74 for members). Every visit begins with a complimentary organic foot soak, and all prices are nett with GST included. See our body massage page for details.

If you are nursing an injury or have had surgery in the past three months, please hold off and speak to your doctor before booking.

Plan your post-race recovery session

With the year-end marathon season approaching, it helps to plan your recovery session before race weekend rather than after. FootNote is open daily from 11am to 10pm at PLQ Mall, connected to Paya Lebar MRT (8908 0415), and at NEX, above Serangoon MRT (8138 9887). Call or WhatsApp either outlet, or book through our contact page.

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