Running Without Pain: How Massage and Exercise Can Help Runners

Running is one of the most popular and accessible forms of exercise. When we think of becoming fitter or more athletic, the image of a long run often comes to mind, paired with weightlifting or other workouts. While I’m not a serious runner like some of my friends and clients, I enjoy running and recently completed my first Good Life Halfsy here in Lincoln, Nebraska.

After the race, I experienced a few days of stiffness and soreness. To speed up recovery, I turned to a combination of recovery exercises and sports massage, which proved to be invaluable. Running is a demanding activity, so it’s natural to feel muscle soreness and stiffness after an intense race or run. Learning simple recovery techniques and incorporating either self-massage or sessions with a skilled massage therapist can significantly aid in faster recovery and prevent future discomfort.

Why Are Runners More Prone to Pain and Injury?

Running places repetitive strain on specific muscles and joints, often creating imbalances over time. Improper footwear can increase strain on the feet and ankles, leading to potential injuries. Running on hard surfaces, such as roads, jars the joints—particularly the knees—and increases the risk of discomfort or injury. Missteps, stumbles, or uneven terrain can also strain muscles, ligaments, and joints.

However, most running-related pain isn’t due to acute injuries but rather the result of years of wear and tear. This is especially true for runners who don’t engage in complementary physical activities like weightlifting, swimming, or yoga. Over time, these imbalances and repetitive motions can make running increasingly painful, reducing enjoyment and increasing the fear of injury. For those who do sustain an injury, it can feel daunting to return to running.

How Can Massage and Exercise Help Runners Recover Faster and Prevent Injury?

Running doesn’t have to lead to chronic pain or injury. Incorporating complementary exercises like weightlifting or yoga into your routine helps bring balance to the body by strengthening underused muscles and stabilizing joints. Simple exercises, such as walking backward for a few minutes daily, can help strengthen leg muscles and stabilizing muscles around the joints, promoting balance and reducing the risk of injury.

A tailored exercise and massage program can further enhance mobility, improve muscle balance, and provide the support runners need to stay pain-free. For example, sport massage techniques can relieve tension, improve circulation, and accelerate recovery after a race or long run. Pairing massage with corrective exercises helps address muscle imbalances and enhances joint stability, keeping runners strong and injury-resistant.

If you’re a runner in the Lincoln, Nebraska area and are experiencing pain, dealing with an injury, or looking to start a preventative care plan, I’m here to help. Together, we can create a personalized program to support your running goals, keep you pain-free, and help you enjoy running for years to come.

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