Balham Massage Specialists: Essential Treatment for Runners
Introduction to Massage for Runners
You may be training for fun, to be part of a community or for a race you have coming up and you will be familiar with the tightness and fatigue that build up over time. Running around Wandsworth Common or through Balham exposes the body to repeated muscular effort. Over weeks and months this often shows up as stiffness in the calves, hamstrings, quads, glutes and lower back. Strength and conditioning remain essential but many runners still find that these areas become tight during busy training phases.
At Instant Physio your massage is delivered by either a Level 5 qualified sports massage therapist or a highly trained physiotherapist. The aim is not to provide a luxury treatment. The aim is to maintain the muscles that work hardest during running and reduce soreness that interferes with your training. Massage can also provide short term pain relief which often allows rehabilitation to take place more effectively.
We keep the approach practical. Tight muscles reduce movement quality. When movement quality drops your running becomes less efficient and the risk of niggles increases. Regular massage helps maintain flexibility, circulation and comfort so that you can keep training with fewer setbacks. It works best when combined with sensible training planning and strength work.
Benefits of Massage in Balham for Runners
Enhanced Muscle Recovery
Recovery between runs matters if you want to train consistently. Recent research supports the use of massage for post exercise recovery. A 2024 meta analysis reported that massage reduces post workout fatigue and supports the restoration of muscle function. This does not replace strength and conditioning or good planning but it does help runners feel more comfortable and ready for their next session.
A runner we saw at Instant Physio increased his long runs ahead of a half marathon and found his calves felt heavy by mid week. We introduced weekly massage for four weeks alongside a clear conditioning plan. He described his legs as feeling fresher during his Wednesday run and was able to complete his full training programme without disruption.
Another example involved a runner who struggled with tight hamstrings after harder intervals. Massage helped reduce his soreness which allowed him to perform his strengthening exercises more effectively. The combination of hands on treatment and progressive rehab improved his comfort and consistency.
Improved Running Performance
Performance is influenced by many small factors. One of them is how well your muscles move. Research from 2023 showed that massage improves flexibility and reduces delayed onset muscle soreness which can indirectly support performance through improved movement quality and reduced discomfort.
A local runner training for a marathon developed stiffness in his hip flexors and glutes during longer runs. Fortnightly massage sessions together with his conditioning work helped him regain easier movement during training. As a result he was able to maintain his planned pace for longer distances without needing to cut sessions short.
Massage will not turn a poor training plan into a good one but it can help you move more effectively and reduce unnecessary stiffness.
Common Injuries Treated by our Balham Massage Experts
Muscle Strains and Sprains
Muscle strains in the calves, hamstrings or quadriceps often occur after sudden increases in training or when strength work has been inconsistent. Massage can help reduce general tension, improve comfort and support movement as part of rehabilitation. During the early stage the work is gentle to avoid irritation. As symptoms settle deeper work helps restore normal flexibility.
Rehabilitation remains essential for full recovery. Massage supports this by helping the runner tolerate strengthening more comfortably.
Tendonitis and Other Overuse Injuries
Tendon injuries are not treated by massage alone. Effective management requires specific strengthening, gradual loading and clear guidance. Massage can still play a role by reducing excessive muscle tightness around the tendon and providing short term comfort. This often allows the runner to complete their rehab exercises more effectively.
For example an Achilles tendinopathy case may involve massage to calves and surrounding structures to ease discomfort while the main focus remains on a structured loading programme.
Techniques Used by our Balham Massage Experts
Deep Tissue Techniques
Deep tissue massage uses firm and steady pressure to work through thicker layers of muscle. Runners who build up tightness in the calves, hamstrings and glutes often benefit from this approach. It helps improve mobility and reduce stiffness that builds up during a training block. The pressure is always controlled and guided by your feedback.
Trigger Point Therapy
Trigger point therapy focuses on sensitive spots inside the muscle that restrict movement or cause referred discomfort. These are common in runners who spend long periods training through mild tightness. Applying pressure to these points helps reduce stiffness and restores easier movement.
Preparing for seeing our Balham Massage Experts
Arrive well hydrated. Muscles respond better when hydration is adequate. If you have completed a hard session earlier in the day allow some time before your appointment so tissues are not overly sensitive.
Wear clothing that allows access to the key areas. Before the session begins your therapist will ask about your recent training week and any symptoms you have noticed. This helps us focus on areas that genuinely need attention rather than working through a routine.
During the session you should feel firm pressure but not sharp pain. Communicating this clearly helps achieve a productive session. After treatment avoid high intensity training the same day. Light mobility or an easy run the next day is usually fine unless advised otherwise.
When to see our Balham Massage Experts
Pre Race Massage Considerations
Pre race massage should prepare you for the event without causing soreness. A lighter session two to four days before your race is typically the safest option. This improves comfort and mobility while avoiding heavy work that can leave your legs feeling flat.
Your therapist will focus on areas that take the highest load for your event. For long distance runners this is often calves, quads and glutes. For shorter distance runners or those working on speed the hips and hamstrings may need more attention.
Post Race Recovery Sessions
After a race the priority is gentle recovery. Tissues are often sore and inflamed so heavy massage is not appropriate. Booking a session 24 to 48 hours after finishing allows the worst soreness to settle. The therapist will use lighter techniques to improve circulation and reduce stiffness. Deeper work can follow once your body has recovered from the initial shock of the race.
How Often Should You Have Massage
For best results during busy training periods or in the build up to an event weekly massage provides the most consistent benefit. This keeps stiffness under control and helps maintain movement quality. For general maintenance and steady training every two to four weeks is usually enough. The ideal frequency varies depending on training load, recovery ability and your own preference.
Conclusion: Better Running with Practical Massage
At Instant Physio we use Level 5 therapists and highly trained physiotherapists to deliver massage that supports your running in a practical and realistic way. Massage can reduce soreness, improve movement and make rehabilitation more manageable. When used alongside strength work and sensible planning it helps keep you training with fewer interruptions.
If you run around Balham, Tooting or Wandsworth Common and want to stay consistent with your training schedule a structured massage routine can make a noticeable difference to your comfort and performance.
References
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Li, S., Zhang, Y., & Wang, J. (2024). Effects of sports massage on post workout fatigue. Journal of Sports Recovery Science.
Available at: https://www.researchgate.net/publication/381847095_Effects_of_Sports_Massage_on_Post-Workout_Fatigue -
Krzeminski, T., Mielech, A., & Rutowicz, P. (2023). The effects of massage on flexibility, performance and delayed onset muscle soreness. International Journal of Environmental Research and Public Health, 20(13).
Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC10302181 -
Rahmani, N., et al. (2024). Bi weekly massage therapy and its effects on muscle recovery in athletes. Sports Medicine and Rehabilitation Journal.
Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC12140169 -
Dupuy, O., et al. (2022). An evidence based approach to recovery techniques including massage. Sports Medicine, 52(2).
This review summarises the role of massage in circulation improvement and perceived fatigue reduction. -
Zuo, Y., et al. (2023). The influence of soft tissue treatment on post exercise muscle soreness. Journal of Human Kinetics, 88.
Supports the finding that manual therapy improves short term comfort and mobility.
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