Sport: Running/Trail Running

General commentary: Runners take a pounding! Whether a road runner or a trail runner, sports massage is a wise course of action. It's relaxing, clears the mind, prevents problems, and manages injury to maximize performance.

Common Injuries: Achilles tendonitis, Iliiotiboal band syndrome, Runner's knee, Ankle sprains, Plantar fasciitis, Shin splints, Bursitis, Groin pull, Heel spurs

How to avoid Injury:
• Wear the right shoes
• Stretch before & after
• Increase mileage gradually
• Maintain proper form
• Run slower on softer surfaces

Mini home treatment:
This is excellent especially after a long or particularly difficult run. Try it twice a week for 10 minutes.
• Begin with a warm water soapy foot soak – to flood foot muscles with fresh blood supply.
• Towel feet dry, and add lotion or oil to hands
• Do a “twisting” action around entire sole/top of foot – like wringing out a cloth
• Use thumbs to create a suction action – and glide up entire foot - from heel to toes, other 4 fingers on top of foot.
• Gently tug at each toe
• Knuckle down side of low leg and into meaty calf area – not too hard
• “Pound” gently on calves to “wake them up”
• Finish again with a cool wash to reduce inflammation

When to see a trained Massage Therapist: When injury is recurring, when in pain, and for those areas you just can't reach.

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