Runners' MOT

During a Sports Massage for runners, there are certain muscles and areas that I just HAVE to check out in order to avoid overlooking potential problems.  I thought that they may be of interest to you, as you can pretty much stretch many of these out yourselves.

 

Sports Massage

 

• Quadratus lumborum

• Tensor Fascia Lata

• ITB

• Hamstrings

• Gluteals

• Quadriceps

• Calves (Gastrocnemius and Soleus)

• Peroneals

• Plantar Fascia

• Tibialis Anterior

 

So the Q.L. - this guy hip stabilises and performs lateral bending.  Crossing uneven terrain?  His going to sing a fine tune to you. 

 

The T.F.L. services the I.T.B.  Lots of hill work, or ramping up the miles too soon?  You may find that you start of with a tightness at the sides of the hips.  This can then give way to the most painful, hot-poker, burning, awful pain at the side of the knee.  Give this area a lot of respect - I.T.B syndrome is a fearful enemy with great stealth.  This nasty piece of work gets you a few miles in to your run and can stop you dead in your tracks.

 

Hamstrings will scream when you sprint at your maximal and for longer than your muscles are conditioned for!  These muscles can be prone to tearing, as the forces on them are great.

 

Gluteals hurt when you know you're running form is hot - find a reputable Running Coach for running advice.  I'm told that a pain in the a***, in this instance,  is desirable!

 

Quadriceps are utilised a lot during down hill work.  Build this up carefully to avoid being sentenced to descending stairs side ways for several days!

 

Calf muscles do get tight in running.  The medial aspect of the Gastrocnemius always works a bit harder.  Always stretch the Soleus and the Gastrocnemius separately - they share the same tendon and can make life a misery when they aren't given the attention they deserve.

 

The Peroneals will come to say hello during uneven ground work.  They help stabilise the ankle.  If you pronate, they will be chronically shortened and going over on your ankle in this instance will hurt even more!

 

The Plantar fascia is a band of connective tissue running from the heel to the ball of the foot.  Tight calf muscles can place extra pressure on the fascia and lead to Plantar fasciitis.  This condition results in lots of morning hobbling - not fun at all!

 

The Tibilais Anterior lifts your foot up by pivoting at the ankle.  Running lots of hard ground when you are not used to it can result in shin splints.   Low grade problems result in microscopic tendon tears from the bone and greater problems involve stress fractures.

 

So, covering, or at least assessing these muscles and areas during a Runners' Sports Massage is a must.  This list is not definitive of course!

 

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That's all from me for now, your dedicated Sports Massage Therapist.