Sports Massage for runners with just a few days before the event. What should you do?

I have had 3 people in for Sports Massage this week, all with around 2-3 days to go until a marathon. So how should we approach this?

The first thing to remember is your Sports massage should not leave you in pain. The last thing you need is more pain on an already painful incoming race.

You don't need the extra mental and physical stress of painful hamstrings before you have even left the start line,

With a few days before a marathon, it’s all about fine-tuning the body — not making big changes. Here’s what your sports massage therapist should ideally focus on.

• Think gentle effleurage, superficial petrissage, and rhythmic strokes to increase circulation without stressing the muscles. Effleurage is the "nice" strokes in the massage, the part that "does not hurt". Superficial petrissage is a gentle massage technique that involves light kneading, lifting, and rolling of the muscles. It’s designed to increase blood flow, relax tight areas, and promote a sense of calm — all without causing soreness.

• Avoid deep tissue work– Now isn’t the time for intense pressure. That could cause soreness or fatigue before the race.

• Target recovery, not repair – The goal is to aid relaxation, reduce lingering tightness, and promote mental calm — not to "fix" anything major.

How can you prepare your muscles for a marathon with only a few days to go after your Sports Massage?

• You may hate them, but my previous blog posts have spoken about the studies on foam rollers and how they DO help. So gently roll your legs frequently before the run, to keep on top of the effort the therapist put in. Personally, i may not use a ball, just as it could cause you some soreness after it's use.

• Dynamic stretching can keep you feeling mobile, while some light static stretching helps calm the nervous system. Here i speak about stretching - Stretching for injury prevention. Overrated. Yep..I said it.

• Compression boots! Seriously, these are a good addition to add. Stay tuned as I'm going to write about what compression boots are. They are a great aid for prepping the muscles in the lower body, without causing pain or lasting pain. We rent our boots out. So send us a message if you want - Book massage today at Apex Recovery Room Saffron Walden

How does Sports Massage even help me during the marathon?

This kind of light, recovery-focused massage isn’t meant to “fix” anything major — instead, it helps your body shift into rest-and-repair mode. Increased blood flow brings oxygen and nutrients to your muscles, which helps reduce stiffness and lingering fatigue. It can also support your lymphatic system, which is key for flushing out waste and reducing inflammation.

And let’s not forget the mental side: slowing down, being still, and letting someone else take care of your body for a bit can be incredibly calming before a big event. It can help you feel more connected to your body and less caught up in nerves or overthinking.

In short? It’s a simple, effective way to help you feel fresh, mobile, and mentally grounded when you hit the start line.

If you are looking to be in the best condition possible for your run send me a message and we will get to it! We see runners at our massage clinic in Saffron Walden. http://www.apexrecoveryroom.co.uk