Whether you're running your first London Marathon or chasing a PB, the right massage protocol can make the difference between a smooth recovery and weeks of pain. This guide covers exactly how to use sports massage before, during, and after marathon training.
Pre-Race Massage Protocol
The weeks before the London Marathon are critical. Here's how sports massage fits into your taper:
4 Weeks Before Race Day
This is your last opportunity for deep, intensive sports massage work. Iryna focuses on releasing accumulated tension from training blocks, particularly in the calves, hamstrings, IT band, and hip flexors.
2 Weeks Before Race Day
A moderate-pressure session focused on flushing metabolic waste from muscles while maintaining tissue quality. No deep tissue work — the goal is recovery, not treatment.
3-5 Days Before Race Day
A light, stimulating massage to promote blood flow and nervous system readiness. Short, targeted work on any remaining tight spots. This session should leave you feeling energised, not depleted.
Post-Marathon Recovery Timeline
0-24 Hours After
Do NOT get a deep massage. Your muscles are in an inflammatory healing state. Light walking, hydration, and nutrition are your priorities.
48-72 Hours After
A gentle, circulatory massage is now appropriate. Iryna uses light effleurage strokes to promote lymphatic drainage and reduce delayed onset muscle soreness (DOMS). No deep pressure.
1-2 Weeks After
Now your muscles are ready for moderate sports massage. Iryna can address specific areas of tightness or pain that have emerged post-race.
3-4 Weeks After
Full deep tissue sports massage is safe and effective. This session clears remaining adhesions and prepares your body for return to training.
Common Marathon Injuries Treated
- IT Band Syndrome: Myofascial release along the lateral thigh
- Plantar Fasciitis: Deep work on the calf complex and foot fascia
- Runner's Knee: Quadriceps and patellar tendon work
- Achilles Tendinopathy: Eccentric loading support with calf massage
Book Your Marathon Recovery
Iryna Bereza delivers sports massage to runners across Central London — from Greenwich to Blackheath start lines, to your home anywhere in the city.