Fitness Swellness: The benefits of massage therapy for runners

After two of my races this spring, I went for a massage the day after my race, most recently at the Elmwood Spa after the running the Nike Women’s Toronto 15k. I hadn’t been this spa in years and there’ve been some beautiful updates (like the women’s change room, where I spent some time in the pretty blue tiled jacuzzi as I sipped one of the spa’s delicious smoothies).

While there, I also took the opportunity to chat with an RMT at the Elmwood Spa, Margaret Keats, about how runners should incorporate massage therapy into their race regimen.

Is it OK to get a massage right after a race?

Keats recommends focusing on hydration and ensuring you’re replenishing your antioxidants and electrolytes and waiting until the day after the race to get a massage. “Your body may ‘resist” the treatment by muscle guarding and you may not get the desired result,” she explains.

How about the jacuzzi at the spa, should I use the jets to soothe my tired, sore muscles?

A hot tub right after a race may be too hot, she says. “Heat aggravates inflammation, and the extra sweating can cause dehydration and actually make you feel more sore.” Instead, she suggests an Epsom salt bath at a warm to tepid temperature so that you don’t aggravate inflammation, followed by a quick cool shower. And be sure, of course, to hydrate well after your race.

How much pressure is too much pressure for your massage therapy?

“Cues that the treatment pressure is too much: holding your breath and muscle holding–subconsciously holding or guarding the area–are signs to look for. If you can comfortably breathe through it, and you don’t feel pain, then it’s all good,” says Keats.

Is Swedish massage, commonly offered at spas, beneficial for post-run recovery?

“Swedish massage encompasses a wide range of techniques for different needs,” she explains. “Light to moderate pressure using circulatory strokes encourages circulation and waste removal, while moderate to deep pressure techniques incorporating stretches helps to restore muscle length and flexibility.”

(Photos of Elmwood Spa exterior and change room courtesy of Elmwood Spa/Richard Picton)

Leave a Comment July 8, 2015

Help for your jet-lagged bod

Nothing prepared me for getting hit with jet lag on my trip last fall to Hong Kong and Singapore. I’ve managed a six-hour and nine-hour time difference on other trips no problem, but the 12-hour difference in Asia hit me like a ton of bricks. Which is a shame as I feel like I stumbled through the two cities in a comatose state because of it. I only vaguely remember this market in the photo above in Hong Kong.

And when I got my jet-lagged self back to Toronto, it took me well over a week to feel myself again.

Next time I get home from a far-away trip, I know where I’ll be heading: 889 at the Thompson Hotel. I had the chance to try out their signature Jet-Lagged Massage a couple of weeks ago. Each section of the 75-minute massage begins with the therapist applying pressure using steamed compresses filled with ginger, lemongrass, lime, tumeric and plia (all chosen as they help to promote muscle health) and then the oil used in the massage is a relaxing and sleep-restoring blend of lavender, sandalwood and peppermint. At first, I was bit anxious as I’m not a fan of heat, but the temperature is comfortably warm, not hot (think giant tea bags that have cooled a bit after  steeping in hot water). Although I was not jet lagged (haven’t been on a plane since June — fixing that this September, though!), I did go into the appointment feeling a bit stressed and tired (work and life can do that to you sometimes, not just jet lag) and when I left, I felt like I was floating.

Sayonara, jet lag!

2 Comments August 30, 2012