Massage
- By Doug Kurtis
Free Press Columnist

Marathon runners should consider massage as a regular part of their training regimen, especially when moving into high-mileage weeks.

If you are preparing for the Detroit Free Press Flagstar Bank Marathon, and you've never gone to a massage therapist, now would be a good time to look for one. Other runners are often a reliable source for finding one that might be right for you.

Trial and error is often the best way of finding a good match. Reputable therapists usually have web sites. Also, a massage therapist who isn't solving your problem should be open-minded enough to recommend someone else. Remember, you are paying the therapist to help you reach your goals.

How often you schedule a massage may depend on your time, budget or a specific event coming up.

Many marathons offer massage at the expo and at the finish line. Sometimes this service is free, and runners should take advantage of the opportunity. Many of these therapists are working toward their license and need to put in a certain number of hours. Since you will be working with someone new, just make sure that they don't work too deep into your muscle tissue.

Preventing injury is the foremost reason for going to a massage therapist. As marathoners increase their miles, or do speed work or weights, their muscles get sore and will break down and swell.

A good massage will flush out the lactic acid that is created while running. It helps reduce swelling, allowing muscles to heal faster, and it provides increased flexibility that can improve a runner's performance.

Stephanie Cohen of Body Works Healing Center in Plymouth, who works with Olympic triathlete Sheila Taormina, talked about the process. "Runners often come in with hip, glute and psoas muscle issues," Cohen said. (Psoas is a deep muscle on the anterior of the lower spine). "I've worked on shin splints, which is a muscle pull. The muscle grabs whatever it needs to heal itself. A good massage therapist will smooth the muscles out and keep them from forming a lot of scar tissue.

"The protocol for pre-event massage is to do a minimum of stretching. It should be a relaxing massage, what we call fluffing, to get you mentally prepared. Post-event massage should be a little more invigorating. You want to get the blood flowing in order to speed healing and recovery."

Recent studies have shown that the intensity of muscle soreness is reduced if complete, deep-tissue massage therapy is administered within two hours after exercise.

"Most marathoners need a week recovery after the race to get their muscles to a point where a complete massage will be helpful," Cohen said. "Recovery will come quicker based on how well you've trained beforehand, the degree of effort and your genetic makeup."

Massage is often the last approach runners will try to resolve an injury, but it should be one of the first, for several reasons: It doesn't cost much compared to a doctor or chiropractic visit. It's more likely to help you and rarely causes harm. It can maximize the longevity of your running career by keeping you in better tune with your body. And, if nothing else, you will leave the table feeling relaxed.

Contact Doug Kurtis at Detroit Free Press, 600 W. Fort St. Detroit, 48226