Sports Massage for Runners: Recovery, Muscle Tension and Running Injuries

Whether you’re training for your first 5K, building towards a half marathon or chasing a new marathon PB, running places repeated demands on your body.

Around Hammersmith, we’re lucky to have plenty of places to run, from the Thames Path and local parks to longer routes through west London. At Family Osteopathy, we see runners at all stages of their training — from people just getting started to experienced runners preparing for their next race.

Often, the reason someone comes to see us isn’t a major injury.

It’s the niggle that won’t quite go away.

A tight calf. A sore knee. Hamstrings that always feel restricted after a long run. An Achilles that feels stiff the morning after training. Or simply the feeling that your body isn’t recovering as well as it used to.

This is where sports massage can be useful.

Sports massage isn’t about trying to “fix” every problem with deeper or more aggressive pressure. It’s a form of hands-on soft tissue treatment that can be used alongside sensible training, recovery and rehabilitation to help you manage muscle soreness, tension and movement.

And when an injury is more complex or keeps returning, combining sports massage with osteopathic assessment may provide a broader picture of what’s going on.

Why Do Runners Get Tight and Sore?

Running is repetitive.

Every stride requires your muscles, tendons and joints to repeatedly absorb and produce force. The amount of load your body experiences depends on factors such as your running volume, pace, terrain, footwear, training history, strength and recovery.

Problems can arise when the demands placed on your body exceed what it has had time to adapt to.

This might happen when you:

• Suddenly increase your running distance

• Add more speed sessions or hill work

• Start running again after a period away

• Change your training schedule significantly

• Increase the frequency of your runs

• Add strength training or another demanding activity

• Don’t allow enough recovery between harder sessions

• Continue training despite persistent pain or changes in your running

It doesn’t necessarily mean you’ve done anything “wrong”.

Sometimes your training simply needs to be adjusted so that your body has enough time to adapt.

Common Running Injuries and Problems

Runners can experience a wide range of musculoskeletal problems. Some of the most common include knee pain, Achilles tendon pain, shin pain, plantar heel pain and hamstring problems.

Here are some of the symptoms runners commonly ask us about.

1. Pain on the Outside of the Knee

Iliotibial band syndrome (ITBS) is a common cause of pain on the outside of the knee in runners.

It typically presents as pain around the outer aspect of the knee that becomes more noticeable during running and may be particularly aggravated by longer distances or downhill running.

You may notice:

• Pain on the outside of the knee

• Symptoms that develop during a run

• Pain that becomes worse as you continue running

• Discomfort when running downhill

• Symptoms that repeatedly return at a similar point during a run

The causes of ITBS are complex and can involve a combination of training load and movement factors. It isn’t simply a case of having a “tight IT band”.

That’s why persistent lateral knee pain deserves a proper assessment rather than simply repeatedly rolling or massaging the outside of the thigh.

2. Runner’s Knee

“Runner’s knee” is a commonly used term for pain around or behind the kneecap, often associated with patellofemoral pain.

Symptoms can include:

• An ache around the kneecap

• Pain during or after running

• Discomfort when going downstairs

• Pain during squats or lunges

• Symptoms after sitting with your knee bent for a long time

Knee pain can have several contributing factors, including training load, strength, movement and how the knee is being loaded during activity.

The aim isn’t simply to find one muscle to blame.

A good assessment looks at the bigger picture.

3. Achilles Tendon Pain

The Achilles tendon connects the calf muscles to the heel and experiences considerable load during running.

When the tendon isn’t tolerating the amount of load being placed through it, symptoms can develop.

Common signs include:

• Pain or stiffness at the back of the ankle or heel

• Stiffness when you first get up in the morning

• Pain during or after running

• Tenderness around the Achilles tendon

• Symptoms that become more noticeable as training load increases

Achilles problems often require more than hands-on treatment alone.

Managing training load and gradually rebuilding the tendon’s capacity through appropriate strengthening can be an important part of recovery.

4. Shin Pain and Shin Splints

Medial tibial stress syndrome, commonly referred to as “shin splints”, can cause pain along the inner border of the shin.

It can occur when the lower leg is exposed to more loading than it has adapted to, particularly following changes in running volume, intensity or surface.

Symptoms can include:

• Aching along the inside of the shin

• Pain during or after running

• Tenderness along the lower leg

• Symptoms that become progressively more noticeable with training

It’s important not to assume that every case of shin pain is simply “shin splints”.

Persistent, focal or worsening shin pain may require further assessment to rule out other causes, including a bone stress injury.

5. Plantar Heel Pain

Pain underneath the heel or along the sole of the foot is another common complaint among runners.

Plantar heel pain can be particularly noticeable with the first few steps after getting out of bed or after sitting for a period of time.

You might experience:

• Pain underneath the heel

• Stiffness with your first steps in the morning

• Discomfort after periods of rest

• Pain following longer runs or increased training

• Tenderness around the heel or arch

The plantar fascia is only one part of a much larger system involving the foot, ankle and lower limb, so treatment should be tailored to the individual rather than focusing on the painful area alone.

6. Hamstring Tightness and Strain

Your hamstrings play an important role during running, particularly when you’re running faster, sprinting or tackling hills.

Hamstring problems can range from a feeling of general tightness through to an acute strain.

You may notice:

• Tightness at the back of the thigh

• An ache following running

• Pain during faster running

• A sudden sharp pain during sprinting or acceleration

• Reduced confidence when increasing your pace

A sudden sharp pain during running is different from normal post-run muscle soreness and should be assessed appropriately.

How Can Sports Massage Help Runners?

Sports massage can be a useful part of a runner’s wider approach to recovery and maintaining comfortable movement.

But it’s important to be realistic about what massage can — and can’t — do.

Research suggests that massage may provide small improvements in flexibility and delayed-onset muscle soreness (DOMS), but it isn’t proven to directly improve running performance, endurance or strength. (PubMed)

So we don’t see sports massage as a magic solution.

Instead, think of it as one tool in the toolbox.

Helping Manage Muscle Tension

Running can leave certain areas feeling tight or overworked, particularly the calves, hamstrings, glutes and hip muscles.

Sports massage can be used to work with these tissues and may help you feel less restricted following training.

For some runners, simply feeling more comfortable in their bodies can make a difference to how they move and train.

Supporting Short-Term Recovery

Post-exercise soreness can be frustrating, particularly when you’re following a structured training plan.

Massage may help reduce the perception of muscle soreness following exercise, which can make the recovery period more comfortable. (PubMed)

That doesn’t mean you can replace sleep, nutrition, sensible training and rest with a massage.

Those fundamentals still matter.

Maintaining Flexibility

Massage may provide a modest improvement in flexibility, which can be useful for runners who regularly feel restricted through particular muscle groups. (PubMed)

However, flexibility isn’t the only factor that determines whether you can run comfortably.

Strength, capacity, coordination, training load and recovery all matter too.

Helping You Notice Changes in Your Body

Regular appointments can also give you an opportunity to talk about changes you’re noticing during training.

For example:

“My calf has been getting tighter every week.”

“My knee starts hurting after about 5K.”

“My hamstring keeps feeling uncomfortable after speed sessions.”

Those observations can be useful.

Sometimes the most valuable part of an appointment is recognising that something needs changing before you continue pushing through it.

Sports Massage or Osteopathy: Which Is Right for Runners?

This is a question we’re asked quite often.

The answer depends on what you’re experiencing.

Sports massage may be appropriate if:

• Your muscles feel generally tight or fatigued

• You’re experiencing post-training soreness

• You want hands-on support around a demanding training block

• You have specific areas of muscular tension

• You’re preparing for or recovering from a race

Osteopathy may be more appropriate if:

• You’re experiencing persistent pain

• Your symptoms keep returning

• Your pain is affecting your running technique

• You have pain involving a joint as well as surrounding muscles

• You’re unsure what is causing your symptoms

• You want a broader musculoskeletal assessment

And sometimes, both can have a place.

Sports massage focuses primarily on the soft tissues, while an osteopathic appointment can include a broader assessment of your symptoms, movement and musculoskeletal function.

The important thing isn’t choosing the “stronger” treatment.

It’s choosing the right approach for the problem you’re actually dealing with.

How Osteopathy Can Support Runners

Running injuries aren’t always caused by the area that hurts.

If your knee hurts, for example, that doesn’t automatically mean there’s something wrong with your knee.

Your training history, hip and lower-limb movement, strength, recovery and other factors may all be relevant.

During an osteopathic assessment, we’ll look at your symptoms in context and consider how the relevant parts of your musculoskeletal system are functioning together.

Depending on your presentation, treatment may include:

• Soft tissue techniques

• Joint mobilisation

• Movement-based techniques

• Stretching

• Strength and rehabilitation exercises

• Advice around training and activity

The aim isn’t to find a single “root cause” for every running injury.

Human bodies are more complicated than that.

Instead, we’ll work with you to understand the factors that may be contributing to your symptoms and identify practical ways of moving forward.

When Should a Runner Get Their Pain Assessed?

Not every ache means you need to stop running.

Some post-training soreness is completely normal.

However, it’s worth getting professional advice if you notice:

• Pain that persists or keeps returning

• Symptoms that progressively worsen during training

• Pain that changes the way you run

• A recurring problem in the same area

• Increasing pain despite reducing your training

• Sudden or severe pain during a run

• Swelling or significant loss of movement

• Pain that is affecting everyday activities as well as running

Most importantly, don’t feel that you have to “earn” an assessment by having a serious injury.

Sometimes getting advice early can help you understand what’s happening and make sensible adjustments to your training.

How Can Runners Reduce Their Risk of Injury?

There isn’t a single magic rule for injury prevention.

Instead, think about building your body’s capacity to handle the training you’re asking it to do.

A few useful principles include:

Increase Training Gradually

Large or sudden changes in running distance or intensity can increase the demands placed on your body.

Rather than following an arbitrary percentage increase every week, consider your current training, previous experience and how your body is responding.

Include Strength Training

Strength work can complement running by improving your ability to tolerate load.

Your programme doesn’t need to be complicated.

Calves, quadriceps, hamstrings, glutes and the muscles around your hips can all be relevant depending on your individual needs.

Give Yourself Time to Recover

Training is only part of the process.

Sleep, nutrition, rest days and appropriate spacing between harder sessions all contribute to your ability to adapt.

Don’t Ignore Persistent Niggles

A minor niggle doesn’t necessarily mean you need to stop running.

But if something keeps returning or gradually becomes worse, it’s worth understanding why.

Build Your Training Around Your Goals

Training for a marathon is different from running three times a week for general fitness.

Your recovery needs, strength work and training load should reflect what you’re actually trying to achieve.

Sports Massage for Runners in Hammersmith

Running should be something you enjoy — whether you’re chasing a PB, training for your first race or simply heading out for a few kilometres after work.

You don’t need to wait until you’re injured to think about how your body is coping with your training.

At Family Osteopathy in Hammersmith, we work with runners at all levels, from people taking their first steps into running to experienced athletes preparing for longer-distance events.

Our approach is straightforward:

Understand what you’re asking your body to do. Listen to what it’s telling you. Then work out what support is appropriate.

That might mean sports massage.

It might mean osteopathic treatment.

It might mean exercises, changes to your training or simply some reassurance that what you’re experiencing is normal.

And sometimes, the right advice is that you don’t need treatment at all.

If you’re looking for sports massage for runners in Hammersmith, or you’re dealing with a running injury that keeps coming back, we’d be happy to help you work out the next step.

Book a sports massage or osteopathy appointment with Family Osteopathy in Hammersmith and keep doing what you love.