Should I get a Sports Massage before a big race or event?

Is it beneficial to have sports massage treatment when training for a big race or sporting event?

Absolutely it is.

When in a hard training cycle for an event such as a Marathon, there is an inevitability that you are likely to experience muscle and joint aches, minor niggles and sometimes if you are unfortunate, more acute injuries.

Many runners use sports massage as part of their training schedule for:

• Enhanced muscle recovery,

By increasing blood flow delivering oxygen and nutrients to the muscles and aiding in the removal of metabolic waste products.

• Increased flexibility and range of motion,

By addressing muscle stiffness and restrictions using techniques that lengthen the muscles and increase elasticity.

• Improved circulation,

By stimulating blood flow and lymphatic drainage, increasing blood vessel dilation which helps deliver oxygen and nutrients to the muscles through faster blood flow.

• Improving muscle tension and stress,

By releasing tension in the muscles and fascia (thin connective tissue). Also stimulating the release of endorphins and neurotransmitters promoting relaxation and reducing anxiety.

• Breaking down scar tissue,

By breaking down adhesions (abnormal binding of muscle fibres), thus softening the tissue and and improving tissue alignment.

• Injury prevention and performance enhancement.

By improving flexibility, increasing circulation, reducing muscle tension and promoting faster recovery.

I am also asked many times by running clients and sports people whether they should have a sports massage in the week before a race. My advice would be as follows:

• 5–7 days before the event:

If you feel any deep-seated tightness or niggles, this is the latest you should get a deep tissue or sports massage. It gives your muscles time to recover from any potential soreness or inflammation.

• 2–3 days before the event:

Opt for a light, flushing massage — focusing on relaxation, circulation, and loosening any residual tension. Most runners are tapering at this stage so a lighter massage incorporating some gentle stretching, and light compression are ideal at this point.

• The day before the event:

If you’re keen, you could have a very short, gentle 15–30 minute massage focusing on the lower back, hips, legs, and feet — but nothing deep. The goal is to feel loose and relaxed without affecting muscle tone. Sports Massage the day before an event would normally only be adopted by someone who is used to and has regular sports massage.

The results of this on race day should mean that:

Muscles should feel supple, not fatigued

No residual soreness or tenderness from the pre-race massage

Joints should move freely, with no areas of tight restriction

The client should feel mentally calm but physically alert — no heavy-legged sensation

4. Post event:

Wait at least 24–48 hours before booking a more thorough recovery massage. A light flush-out massage with gentle techniques can help reduce DOMS (delayed onset muscle soreness) and support circulation.

Sports massage is a great way of ensuring that you are consistently in condition for hard training and to achieve your best form in events. My clients that have regular sports massage consistently improve and perform well hitting PB's placings.

Consider using sports massage as part of your training and pre event strategy.