Self-Massage for Runners

Polina Savelieva, LMT
Class Instructor

Blogmaster's Note:  This blog entry was written by Polina Savelieva, the instructor who generously guided the free Flyers Self-Massage Class discussed below.  For prior entries on the Flyers Blog about massage, please click HERE.  -Dave K, NY Flyers Blogmaster.

On Monday night, December 19^th, the JackRabbit Sports UWS community room was filled with NY Flyers eager to try their hands at learning self-massage. When it comes to self-massage, the best way to learn is by doing! So after a brief overview of the many benefits of massage, the runners were ready to learn and practice the techniques.

Using a foam roller and a tennis ball, Flyers were shown a series of movements to release the tension and tightness in the body, muscle by muscle.  Everyone got to practice the movements while focusing on good technique and body mechanics.  The workshop focused on muscles, tendons and ligaments most heavily used by runners. The participants left the class with a program to make them feel better and help prevent common running injuries.  Two lucky Flyers took home prizes: Colleen R won a foam roller courtesy of the NY Flyers by winning a heated competition when Flyers were instructed to try to spend exactly one minute foam-rolling their hamstrings (she came the closest!), and Siggy T was the lucky raffle winner of a gift card generously donated by JackRabbit Sports.

Smiling Flyers Feeling Good
At the End of Class

THE BENEFITS OF SELF-MASSAGE

We've all heard that recovery is an important part of training and that a sports massage is an excellent choice to maximize your days off. We also know that despite our best efforts, sometimes there just isn't enough time left in the day to see a professional.  The Self-Massage Workshop was created to empower athletes of all levels with skills to reduce pain and fatigue, prevent injuries and speed up recovery time.

The physiological benefits of self-massage are essentially the same as the benefits of seeing a licensed practitioner.  The myofascial release performed with a foam roller is endorsed by sports doctors, physical therapists, athletic coaches, and personal trainers as an effective tool to prevent and treat injury!

With quality training, good technique and practice, regular self-massage can reduce the need to see a massage therapist. Of course in case of severe, lingering or undiagnosed injury an appointment with a professional is still recommended.

Let’s take a look at some of the benefits of starting a Self-Massage Program:

• Decrease post-exercise soreness by reducing inflammation in the affected muscle tissue
• Promote faster recovery by stimulating cells to replace damaged muscle tissue with healthy, new muscle
• Prevent restriction in flexibility and restore range of motion to normal levels
• Decrease hypertonicity (stiffness) of muscles and tendons
• Reduce muscle cramps and spasms
• Increase circulation to target muscles and warm-up the tissue before event
• Nourish and hydrate the body’s fascia, the connective tissue that binds together the muscles, the skeleton and all internal organs

A short list of common running injuries that respond well to self-myofascial release:

• IT Band Friction Syndrome
• Chondromalacia Patella
• Sciatica and Piriformis Syndrome
• Achilles Tendinitis
• Plantar Fasciitis
• Shin Splints
• Low back pain

WHAT TO FOCUS ON

The areas to focus on will vary from athlete to athlete, based on previous injuries, type of training (speed or long-distance), body mechanics and skeletal structure. It is a good idea to meet with a practitioner before starting a self-massage program.  A good massage therapist can easily identify the tight problem areas that are unique to you. With time and experience, working on yourself will help you more easily detect the areas that need attention.

In general for a runner, these are the muscle groups that need the work: hips and glutes, hamstrings, quads, IT band, adductors, shins and calves, feet, deep abdominal flexors and the diaphragm.

TECHNIQUE! TECHNIQUE! TECHNIQUE!

Self -massage should be relaxing. When working on a tight spot, keep the rest of the body nice and relaxed. This will allow you to focus in on the target area and prevent tension build-up elsewhere.  Use your breath to help release tight hot spots (trigger points). 

When using the foam roller, pay attention to body mechanics and posture. The tension in the shoulders, low back and wrist joints should be kept to a minimum. Instead, direct the bulk of your weight into the foam roller. 

To get maximum results, the roller should be your strongest point of support to allow for most counter pressure at the area you are working on.  Avoid holding yourself up by using your arms and letting your shoulder rise when on your side. (Your arms should not be shaking!) Keep core abdominal muscles strong to avoid excessive arching of low back.  Maintain good alignment of the spine. Do not bend at the waist or round the spine when working on the IT band. Think strong clean lines from head to toe. Practice in front of the mirror to improve body mechanics. 

Work the entire length of the muscle.  A common mistake is to grind the same painful spot over and over. It is okay to concentrate on tight areas, but be sure to work the whole muscle from origin to insertion for best results.

Don’t Rush! Most people start out by doing the exercises too fast, which reduces the benefits.  It also is easier to pay attention to your body mechanics when you slow down.  Spend at least 1-2 minutes per muscle group (more if it feels tight). Use a timer to make sure you are not rushing through the movements.

Self-massage can be done everyday! It can be done before you run as a warm-up, after you run as a cool down/stretch, and on your days off for recovery.  Go through the complete lower body sequence at least once a week. If you are training, you may find that daily use of a foam roller and tennis ball on problem areas is not too much!

Self-massage is an effective and inexpensive system to help you stay healthy. Give it a try today!

VIDEO CLIP FROM THE WORKSHOP

The following video clip was taken during the workshop.  The instruction shown in this clip focuses particular attention on the IT Band, lower back, hips and glutes.

INSTRUCTOR'S BIO

Polina Savelieva is a runner, triathlete and NYS licensed massage therapist, trained at the Swedish Institute.  She has a full-time private practice with a strong client base for sports massage and injury recovery/prevention.  Polina is also currently employed by Eastside Massage Therapy on the Upper East Side.  Her previous clinical and volunteer experience includes Jacob Perlow Hospice, NYC Triathlon, NYC Marathon and Crossfit Games.

Polina is available for massage sessions and private self-massage instruction by appointment. For more information and to schedule a session, please e-mail polina.savelieva@gmail.com or call (646)283-4657.  For updates and special promotions visit Facebook page: Polina LMT.