Expert: Rachel Beider, LMT - 10/16/2009

Question
Rachel,

Can you give me some good advise concerning getting massage before and after a marathon.  I understand that prior to the race one should NOT have deep tissue work -- just a nice warm up massage.  What's your take?  And what do you recommend for post race, to help those muscles recover well?  Deep or not?   Right after, soon after, or wait 24 hours?  As a massage studies student, I have heard a few different views on this.  I am joining my husband and his running buddy for the NYC Marathon -- woo!hoo!  (I would also be interested in finding out how one gets on as a MT at the Marathon (for the future)--is there a contact person for this?  What a great experience that must be!)  Thank you so much for your feedback to my question.

Answer
Priscilla,

Congratulations on taking such a huge step and running in the marathon! How exciting!

It's true, just before a race, deep tissue work is not appropriate. As your body has been (hopefully) preparing for this feat months in advance, with lots of training, your muscles are familiar with holding a certain degree of tension and stretch - so you wouldn't want to increase your flexibility right before a race, rather try a pre-event sports massage. This would include lots of invigorating and warming up strokes, tapotement, gentle range of motion, and an overall increase of warmth and circulation.

Some marathon advice: be sure to keep hydrated and pace yourself, and try to maintain an awareness to what your body needs during the run, taking snack breaks and stretching as needed.

Immediately post race, you'll see Swedish Institute tents set up with student Massage Therapists volunteering to help with cramp relief techniques, gentle stretches, and post marathon recovery massage. I've volunteered at the marathon tents before, it's really a wonderful experience.

After you've gone home, gotten some food, rest and sleep, I would wait 2 or 3 days to let the swelling in your muscles go down, being sure to stay very hydrated and applying ice packs to any sore areas, taking non-steroidal anti-inflammatories as needed if applicable (think Advil, which helps with swelling). After that period of rest, I'd say continue with your regular massage regimen, getting regular to deeper work as needed.

To volunteer for the marathon as a Licensed Massage Therapist, try contacting Craig Kienzle at the Swedish Institute, or http://www.swedishinstitute.edu/Sistem/index.htm

Hope you've found this helpful!

Warmly,

Rachel Beider, LMT, Doula
Owner, Massage Williamsburg
www.massagewilliamsburg.com