Running The Honolulu Marathon? Get Massage Therapy Now!
Running the Honolulu Marathon is a great way to get involved in the community, meet new people, and exercise while enjoying the views and fresh air. However, something to consider before you sign up is training and getting yourself ready for the big day.
To avoid pulling, straining and hurting the muscles beyond the point of repair, we recommend that you look into training at least 3-5 times a week.
With that said, the importance of massage before a marathon is something to consider to help aid with pre-comp anxiety, stress, and tension before the big day. Luckily, The Honolulu Marathon on Oahu is a running marathon for everybody, meaning you can do it too!
During your training, marathon, and recovery, we play a role in providing massage therapy for runners looking to participate in the Honolulu Marathon.
In this blog, we will cover the benefits of post and pre-marathon massage, techniques used during massage, and ways that you can incorporate post/pre-marathon massage at home.
Let’s get to it!
Honolulu Marathon Massage Therapy: What You Should Know
The Importance Of Massage Before A Marathon
When you schedule a massage appointment before your marathon, it can be done as late as 30 minutes and early as two days before the race. Before the marathon, schedule a massage every other week and at the peak of training, try to schedule one per week.
Honolulu Marathon Massage Therapy can help aid in stress and calm the nerves before the race. As mentioned earlier, this marathon is for everybody, so compete at your own pace, don’t compare yourself to others.
We invite you to consider The Honolulu Marathon as a way to challenge yourself and, at the same time, grow the relationship with your body, which looks like walking when necessary and not pushing past your pain tolerance which can result in injury and more pain.
The importance of massage before a marathon is an excellent way to decrease fatigue and bring circulation to the body. During the pre-marathon massage, we use less oil to not clog your pores right before a race.
Massage therapy for runners is essential to stimulate the muscles and stretch the soft tissue to help prevent injury and damage during exercise while improving flexibility.
When the scar tissue breaks down during a massage, it gives new injuries a chance to heal and for your body to release natural endorphins that work as a natural pain reliever.
Techniques used in pre-marathon massage are:
- Compressions to increase the blood flow to the muscles.
- Friction is applied to heat and warm up the muscles
- Gentle and active stretching of the muscles to increase flexibility.
We then repeat the cycle to stimulate the tissue.
The Importance Of Massage After A Marathon
Let’s get real for a moment. Have you ever felt agonizing pain two or three days after exercise? Where your muscles felt so tense and sore that you could barely move and spent your days avoiding excessive movement.
Yeah, it sucks.
When you commit to the challenge of participating in the Honolulu Marathon, your muscles are required to work harder than they usually do, causing microscopic damage to the muscle fibres, leading to muscle stiffness or soreness.
Whether you are an avid runner or trying this whole marathon thing for the first time, some well-deserved self-care for the body is crucial and helps aid in healing.
The recommendation is to schedule your post-massage 72 hours after your marathon so you don’t layer muscle soreness on your body. Post-marathon massage helps decrease muscle tension and improve motion range while helping you relax and reward yourself after days of hard work.
Your post-massage will aid in healing by increasing lymphatic drainage and improve recovery and relaxation of the body. The post-massage helps remove waste and relieve the body from any delayed muscle soreness and help with acute pain from injury.
It is overall improving muscle and tissue elasticity.
Post-marathon massage techniques are a combination of active stretching of the muscles, kneading, long gliding strokes, compressions, and joint mobilizations. We will also provide you with massage techniques you can do at home further down in this blog.
Post and Pre Marathon Massage Therapy For Runners On Oahu
Difference Between Massage and Sports Massage
The difference between a regular massage or a sports massage is the movement. The muscles and massage techniques involved are to cater to the client’s muscles targeted for training.
In sports massage, you don’t go past your pain tolerance to avoid further damage and focus on areas that need massage the most.
If You Suffer From Any Of These
Here are symptoms and descriptions of common injuries that people deal with and ways to aid in healing and self-care at home.
Iliotibial Band Syndrome
Iliotibial Band Syndrome is associated with pain such as aching, burning, and tenderness on your knee’s outer part. Alternative symptoms are clicking, popping, and snapping, and pain up and down your leg. IT Band Syndrome is usually caused by bending the knee repeatedly through running, cycling, long-distance walking, and hiking.
Your IT Band is a thick bunch of fibres, which run outside your hip. Following the outside of the thigh and knee, down to the top of your shinbone.
5 Preventative Measures For IT Band Syndrome:
- Make sure you are stretching before and after exercising. Stretch your IT band, hips, thighs, and hamstrings. You can also use a foam roller.
- Give your body time to heal!
- Try running with shorter strides.
- Run-on flat surfaces.
- Please make sure you wear proper shoes and replace them regularly!
The Achilles Tendinophatisies result from an overuse injury accompanied by pain in the back of the heels, difficulty walking, and swelling/tenderness of the Achilles.
Your Achilles helps you walk, run and stand on your tip-toes and are the largest tendon in the body that attaches your calf muscles to your heel bone.
5 Preventative Measures:
- Make sure you are stretching before and after your work-out.
- Maintain a level of healthy fitness, exercise, and weight.
- Avoid a dramatic increase in sports training. Vital if you are training for your first marathon!
- “Working through the pain” makes it work! Instead, REST IF YOU HAVE PAIN!
- Use proper footwear and avoid wearing high-heels for long periods.
Plantar Fasciitis is the most common cause of heel pain due to inflammation of the thick band of tissue that connects your heel bone to your toes. It is accompanied by a stabbing pain when you take your first few steps in the morning.
You can also trigger Plantar Fasciitis from standing or sitting for long periods.
Keep in mind that pain is worse after exercise.
5 Preventative Measures:
- Maintain a healthy weight
- Make sure to wear supportive shoes and change them regularly.
- Change your sport if necessary.
- Applying ice to your heels
- Make sure you are stretching your heels.
Muscle strains are quite common in individuals and result from fatigue, improper muscle use and overuse. Pain can be a single or combination of the following:
- Limited Range Of Movement
- Bruising And Discoloration
Individuals can also experience a “knotted up” feeling, muscle spasms, stiffness, and weakness, usually in the lower back, neck, shoulders, and hamstrings.
5 Preventative Measures:
- Regular exercise and maintaining a healthy weight
- Wearing proper shoes – this is important as you can tell!
- Being mindful of your posture while sitting and standing
- Try not to sit in one position for an extended period
- Lift objects carefully and take precautions to prevent falling
Post and Pre Marathon Massage Therapy For Runners On Oahu are beneficial for overall recovery and performance. Your massage therapist can decide whether it is good or bad to go hard on a muscle after feeling it.
You play a role in ensuring that you don’t go past your pain threshold to avoid further damage or injury to the muscle; let your massage therapist know about pain levels and areas of concern.
With post and pre-marathon massage, you can expect less inflammation in massaged limbs due to a 30% increase in genes that help rebuild mitochondria, which are engines that turn energy from the cell’s food to aid in recovery and repair.
Sports medicine uses massage to help athletes with recovery and rehabilitation. As well as prepare athletes for competition, enhance performance, and help aid with musculoskeletal injuries.
Sports Massage is also suggested for pre-competition anxiety.
Most Common Sports Medicine Literature:
Effleurage technique is performed to the muscle’s length in the “away from the centre” (distal) to the proximal sequence. The applied pressure is slow, light, and gentle.
Includes kneading, wringing, scooping strokes with deeper pressure to the patient pain threshold.
Deep Transverse Friction Massage (cross-friction)
The technique applies pressure to the target issues using the fingers.
Ways To Self Massage At Home
Here are some tools that you can use to loosen up the muscles at home through massage. Ensure that you are applying careful pressure to avoid causing the muscles to tighten in defence due to pain.
Help relieve muscle tightness, soreness, inflammation and increase your joint range of motion. Foam rollers are a great tool to use during warm-up or cooldown.
Tennis balls can help reduce tension, tightness, and sore muscles while increasing blood flow and alleviating pain and stiffness. A tennis ball can also get into the deeper parts of the muscle and help relieve the pain.
Yoga For Runners
Yoga is a perfect activity for recovery for runners or anyone. It helps with relieving soreness and tension of the muscles while restoring your range of motion.
Is Running The Honolulu Marathon For Everyone?
The answer is yes!
As mentioned before, The Honolulu Marathon caters to everyone, meaning that walkers are welcome and EVERYONE will get the chance to finish the race.
The race itself is mainly flat except for Diamond Head which will put you at about 124 ft. above sea-level near mile 9.
Suppose you are considering training for the marathon, which we highly recommend! Here are a few guidelines! Please consult with your physician if you have conditions that can prevent you from running and heavily exercising.
Learn to listen to your body!
Brief Training Guidelines:
- Run 50 miles over the four months leading to Race Day.
- Run three to five times per week.
- Run at a relaxed pace to carry on a conversation.
- Average Speed 12-15 mins/per mile = finishing between five to seven hours on race day.
It’s essential to look after your body while training, and this is an excellent opportunity for you to become more in tune with what your body needs and how it reacts to the new training schedule.
We encourage you to challenge yourself while ensuring your safety and health.
To Conclude Our Time Together
If you are looking for or are interested in Honolulu Marathon Massage Therapy, we got you covered.
We understand the stress and the pressure that comes with heavily exercising and training, so we want to be there for you when it comes to all things healing the muscles and your body.
Conveniently, we are located right in the heart of town in Honolulu, on Oahu.
We have a special gift for you. When you present your valid Honolulu Marathon ticket, we gift you 10% off your massage for being a good “sport”.
Schedule your appointment with us now and claim your gift at (808) 200-4611, or you can request an appointment online, and someone will get back to you. 🙂
We look forward to hearing about your marathon journey!