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Benefits of Massage for Runners + Quatrro Pro Massager (Coaches Corner)

Yes, massage is just as important for new runners as it is for elites! Find out why and learn about a new tool making massage for runners even more accessible today on Running Coaches Corner, and join the link up with your own post!

As I mentioned last week on Coaches Corner, it is important to start off your running career with good habits. Today, I am talking about the importance of self massage for runners, and a new tool that can help you make the most of your recovery!

The Benefits of Massage for Runners

This post is sponsored by Quattro Pro Massager. All opinions are my own!

Massage for runners is beneficial for all levels to aid in recovery and better workouts! Find out how the Quattro Pro Massager can help! @suzlyfe http://suzlyfe.com/benefits-massage-runners-quattro-pro-massager-coaches-corner-43/

If you are a new runner (welcome to the club!) you may think that you don’t need to focus on recovery. WRONG. All runners, everyone involved in a fitness regimen, and heck, everyone in general can benefit from self massage. Think about it: we sit in chairs all day long, we lug around laptops and shopping bags and children, and then we go and run and expect our bodies to just spring into action without any problem?

Yeah, right.

Imbalances and stiffness invite injury and impede optimal performance. Period. End of story. Massage can be instrumental in prepping the muscles for work and then aiding muscular recovery after a workout. Many runners extol the virtues of myofascial release, a type of massage that uses pressure and manipulation of soft tissue to relax and release the musculature and fascia, or connective tissue that covers 80% of the body. MFR, as it is known, is incredibly helpful in treating immobility and pain from repetitive motions.

But MFR isn’t the only massage therapy that is beneficial for runners: trigger point therapy, active release therapy, Swedish message, and targeted massage therapy all have myriad benefits for runners.

Benefits of Massage for Runners:

  • Reduces fatigue, fluid retention, and muscle swelling
  • Soothes muscle tension and eases discomfort and pain
  • Corrects muscle imbalances before they happen by allowing muscles to be engaged for work
  • Prevents injury by increasing mobility and correcting the aforementioned muscle imbalances
  • Increases circulation to each layer of soft tissue

Self Massage Tools

What do runners need for proper self massage? Foam rollers are incredibly popular, but unfortunately, foam rollers are bulky and aren’t preferable for targeted therapy. Therapy balls and lacrosse balls can also be incredibly effective, but there are many areas that are difficult to reach with the proper amount of pressure or simultaneously on each side. 

Quattro Pro Massager for Runners

The Quattro Pro Massager is a new tool that aims to solve all of those problems with the additional benefit of heated massage therapy. With multiple configurations, removable rollers that can be heated or cooled, the Quattro Pro Massager is the optimal tool for self massage. See this page for recommendations on how to use the Quattro Pro Massager to perform self massage for the relief of everything from daily pain to acute injury pain.

Gentle strokes with heated or unheated rollers provides the benefits of Swedish massage in relieving achy muscles, while  deep massaging with heavy pressure eases inflammation, improves blood flow and reduces muscle tightness. Heating the rollers enables you to get even deeper into the muscles and layers of fascia and is especially important if manipulating muscles that are very stiff and tight. 

All runners, from elites to those just starting out can benefit from massage, but affording sports massages on a semi-regular basis, much less daily, is unlikely to be feasible unless you are a professional runner (and running is literally your job). Or you live with a sports massage therapist (lucky duck). Tools such as the Quattro Pro Massager make targeted daily massage a possibility for all by making it affordable, accessible, and, most importantly, available on your time. You can take the massager with you anywhere and use it any time!

Self Massage for Runners

Your calves, quads, hamstrings, and feet can of course be targeted with the Quattro Pro Massager! Here are a few other focus areas that I have found incredibly beneficial for my running when massaged.

Lower Lat Massage

Your Latissimus Dorsi back muscles are critical components of your complete core and connect directly to the pelvic girdle and your glute complex. An underactive glute can equal overtired and tight lat muscles–have you ever finished a long run and had a super achy lower back? Grab the Quattro Pro Massager and work that out. The fact that you can modify the width of the rollers makes it perfect for all different size frames!

Neck to Intrascapular Massage

Technology. Smartphones, computers, Pokemon go. Lugging bags and dominant sides. All can cause neck pain and muscle imbalances in our necks that need to get worked out before we go for a run, or we can seriously strain our necks! Working from the nape of the neck to the area between your scapulae (shoulder blades) will not only feel amazing, but it will help you run more freely and thus, more efficiently.

How a little self massage can go a long way towards helping your #running #coachescorner #runchat Click To Tweet

Quattro Pro Massager Giveaway!

I want you to have the chance to start off the new year on the right foot by incorporating healthy and injury preventative habits into your running routines from the start! Consequently, I am giving away a Quattro Pro Massager to one lucky Suzlyfe reader! Enter via rafflecopter below, US only, ends midnight, Wednesday 1/18.

a Rafflecopter giveaway

I am linking up with myself, Rachel, Lora, and Debbie for Running Coaches CornerPatty, Erika, and Marcia for Tuesdays on the Run, Nicole, Annmarie, Michelle, and Jen for Wild Workout Wednesday, and Ilka and Angela for Food and Fitness Sunday. 

TIME FOR RUNNING COACHES CORNER!

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76 Comments

  • Reply Carla

    I was just saying to a friend the other day how I get a massage once every for five years 🙂 I need to stop viewing this as a tremendous luxury and remember – – even if I was OK without it in my 20s – – it’s pivotal for my body
    Carla recently posted…My 4-step process to becoming a LARK.My Profile

    January 11, 2017 at 5:12 am
  • Reply Megan @ Skinny Fitalicious

    And now I want a massage!!!
    Megan @ Skinny Fitalicious recently posted…Crockpot Butternut Chicken Chili {GF, Low Cal}My Profile

    January 11, 2017 at 5:15 am
  • Reply Allie

    I seriously do not have one good reason for not owning a self massager…or 20! I’m also whining about not having time to get to my massage place so I am in dire need of this! If I don’t win, I’ll need to buy one!!
    Allie recently posted…How Triathletes Are Different Than RunnersMy Profile

    January 11, 2017 at 5:20 am
  • Reply Tiffany @ The Chi-Athlete

    Ohhhhh good stuff, friend. I love all of the visuals you included for use of the product!

    January 11, 2017 at 5:27 am
  • Reply Liz S.

    I definitely carry stress in my neck and shoulders. I get massages regularly (as “prescribed” by my doctor) to help keep my muscles as healthy and tension-free as possible. Self-care isn’t selfish.

    January 11, 2017 at 5:33 am
  • Reply Lisa @ Mile by Mile

    What a great product! I carry tension in my upper back, but my hips also get tight. I love having a range of tools to target all the different areas!
    Lisa @ Mile by Mile recently posted…30 Minute Glute Burning WorkoutMy Profile

    January 11, 2017 at 5:41 am
  • Reply jennifer

    Heated rollers, what?! Yes! Anyway, I carry tension all the places, from my traps to my toes!
    jennifer recently posted…How to Make Salted Preserved Lemons that are Yummy in Everything!My Profile

    January 11, 2017 at 6:12 am
  • Reply Deborah @ Confessions of a mother runner

    Ahh all about the self massage and torture tools! Never thought about using these on my neck great idea and thanks for the link up today
    Deborah @ Confessions of a mother runner recently posted…Lifetime Fitness Indoor TriathlonMy Profile

    January 11, 2017 at 6:29 am
  • Reply Kimberly G

    I have a few handheld massagers that I use a few times a week. It’s cheaper than getting an actual massage and I can do it any time!
    Kimberly G recently posted…Blogs I Love (Part 3)My Profile

    January 11, 2017 at 6:34 am
  • Reply Kimberly Hatting

    I have seen this tool…but still do not own one. I’m not good at getting massages (I’d rather buy chai latte’s with my $$$), but I do foam roll. I’m trying to remember to roll every day, just for kicks…and I’m actually starting look forward to it (what’s happening to me???).
    Kimberly Hatting recently posted…Working out…at Work?My Profile

    January 11, 2017 at 6:48 am
  • Reply Ellie

    I really have no excuse not to get a message other than price. I do try to do mobility drills and stretching when I am home at night and after runs. I remember getting my dad something like this when I was younger. I wonder if he still has it.
    Ellie recently posted…My Favorite Cheese SauceMy Profile

    January 11, 2017 at 6:55 am
  • Reply Jamie @ The Mom Gene

    I never think about getting a massage because I don’t run that far so I don’t feel like I’ve “earned it” but this makes complete sense.
    Jamie @ The Mom Gene recently posted…Why You’ll Never Beat Me at 20 QuestionsMy Profile

    January 11, 2017 at 7:15 am
  • Reply Laura @ This Runner's Recipes

    I love the variety of self massage tools on the market! I carry lots of tension in my shoulders and calves.
    Laura @ This Runner’s Recipes recently posted…6 Steps to Start Running (and Keep Running)My Profile

    January 11, 2017 at 7:23 am
  • Reply Julie @ Running in a Skirt

    What a great tool! I bet that would really help! Good demo too!
    Julie @ Running in a Skirt recently posted…5 Words I’m Living by in 2017 to Find JoyMy Profile

    January 11, 2017 at 7:25 am
  • Reply kat

    Oh man – that massage tool looks amazing!! I’m always asking my husband to rub my neck and shoulders – he’d probably love for me to have one of these 😉
    kat recently posted…Paleo Squash Raisin MuffinsMy Profile

    January 11, 2017 at 7:33 am
  • Reply suzie

    This looks amazing – my calf gets soooo tight

    January 11, 2017 at 7:39 am
  • Reply Katie @ Daily Cup of Kate

    Ever since my back issue, I have been getting a ton of massages….but it does get pricey! I could definitely use this tool on my back, neck, calves…everywhere!!

    January 11, 2017 at 8:00 am
  • Reply Jen @ Pretty Little Grub

    I’m always too lazy for home massage, i want someone else to do it! ha ha
    Jen @ Pretty Little Grub recently posted…Feeling the Burn with Lagree YYCMy Profile

    January 11, 2017 at 8:22 am
  • Reply Renee

    I’m digging this baby hard core because I need something to use on the shoulder and this will work PERFECTLY. My foam roller doesn’t really get to the place I need.
    Renee recently posted…Finding your Fitness TribeMy Profile

    January 11, 2017 at 8:36 am
  • Reply Eric

    I do not get regular massages, I have a very limited list of people that I’m comfortable physically touching me. During races and longer runs, if I’m stressed, I’ll carry my tension in my lower back. There are the aches and pains of any running that goes with inflammation (from my disease) and running but this is not nearly as related to what I’m wearing or how the run went as it is from how stressful it all together was.
    Eric recently posted…Humid, Hilly and Hot!My Profile

    January 11, 2017 at 8:42 am
  • Reply Lisa Reed

    Looks like a great tool!

    January 11, 2017 at 8:48 am
  • Reply Gretchen

    I love getting massages but they’re so expensive so I hardly ever do it! I carry a lot of my tension in my shoulders and hamstrings.
    Gretchen recently posted…Gettysburg Marathon Training : Quarter Point Check InMy Profile

    January 11, 2017 at 8:50 am
  • Reply Suzy

    Oh I love anything related to massages. I used to have one of those massage chair cushion things and I burnt the motor out using it too much.
    Suzy recently posted…The Vegina MonologueMy Profile

    January 11, 2017 at 8:58 am
  • Reply Ellen @ My Uncommon Everyday

    Massages are the BEST. I would say that my shoulders are the tightest, but any masseuse would tell you that my hips and hamstrings and quads and chest and, well, everything give them a run for their money. 😛
    Ellen @ My Uncommon Everyday recently posted…Loaded ShakshukaMy Profile

    January 11, 2017 at 9:53 am
  • Reply Emily

    Ooh wow, a self massage sounds like a really really good idea; it looks very therapeutic.
    Emily recently posted…WIAW: Why I May Be Crying But I Still Have So Much JoyMy Profile

    January 11, 2017 at 10:10 am
  • Reply Nikki Fahey

    wow! i get tight in my shoulders, they aren’t flexible and ankles – always injured!

    January 11, 2017 at 10:23 am
  • Reply Danielle @ The T-Rex Runner

    I’ve been struggling a lot with terrible tension in my neck and shoulders from working so much. It’s been causing bad headaches and I’ve tried to resolve it with massage and the chiropractor multiple times! Turns out I need a massage every day…hint hint!
    Danielle @ The T-Rex Runner recently posted…How to Pack for Winter in a Carry-OnMy Profile

    January 11, 2017 at 11:16 am
  • Reply Katie

    I mostly get tight in my upper back and shoulders…especially my right shoulder. I usually try to get a massage after a race, but should probably get them as a preventive measure too!

    January 11, 2017 at 11:24 am
  • Reply Wendy@Taking the Long Way Home

    I need this!!
    Wendy@Taking the Long Way Home recently posted…Why Run if You Hate to Run?My Profile

    January 11, 2017 at 11:46 am
  • Reply Aaron

    I carry my stress in my gut. I do not get massages; I do not like being touched.

    January 11, 2017 at 12:27 pm
  • Reply Amy Lauren

    My calves are usually tight, and I have poor ankle flexibility. I do get sports massages though, especially when I’m training hard- still, I rely on tools like this one for day-to-day pre-hab!

    January 11, 2017 at 12:41 pm
  • Reply Judith

    this sounds delightful

    January 11, 2017 at 12:46 pm
  • Reply Tricia Vaughn

    I got the opportunity to review this neat little gadget and I’m still using it today!!! Isn’t it just the coolest??
    Tricia Vaughn recently posted…Local Weekend Warrior Day Tripper or RacecationMy Profile

    January 11, 2017 at 12:47 pm
  • Reply Annmarie

    Luckily, I live with a chiro who also can massage but when all else fails, I have my roller! 🙂
    Annmarie recently posted…Small Ways to Increase Your Health & Happiness This YearMy Profile

    January 11, 2017 at 12:51 pm
  • Reply Janelle @ Run With No Regrets

    I’ve noticed over the years that I carry a lot of tension in my neck and upper shoulders! This looks like an amazing massage tool. I probably only get a massage once a year, unfortunately!
    Janelle @ Run With No Regrets recently posted…15 Healthy and Comforting Crockpot Soup, Stew, and Chili RecipesMy Profile

    January 11, 2017 at 1:06 pm
  • Reply Rachel

    I don’t get regular massages unless you count my appointments at the chiro to get ART done! Lol.
    Rachel recently posted…Strength Exercises for the Hypermobile RunnerMy Profile

    January 11, 2017 at 2:08 pm
  • Reply Lacey@fairytalesandfitness

    That is a pretty cool gadget. And I like the fact that it can get heated. A nice benefit! I always like getting a professional massage, but this would be a nice tool to have in between sessions.
    Lacey@fairytalesandfitness recently posted…What’s next?My Profile

    January 11, 2017 at 2:32 pm
  • Reply Nicole @ Fitful Focus

    Def need this in my life! Entering!
    Nicole @ Fitful Focus recently posted…Energy Boosting Workout PlaylistMy Profile

    January 11, 2017 at 2:34 pm
  • Reply Lora @ Crazy Running Girl

    I’m actually not the biggest fan of massages — shocking, I know! I carry a lot of my stress in my shoulders and my neck.
    Lora @ Crazy Running Girl recently posted…I need your thoughts: Fainting after runningMy Profile

    January 11, 2017 at 3:07 pm
  • Reply Deb E

    I am constantly trying to work out the tension in my upper back, between my neck and shoulder. It’s not an easy place to get at. I practically have to stand on my head to reach it with my foam roller! I use a Theracane currently and love acupressure therapy, but this little beauty looks amazing. I don’t get massages and would rather do it myself several times a day. Yoga really helps too.

    January 11, 2017 at 3:40 pm
  • Reply Becca

    This looks awesome! I’m actually on my way to get a massage now 💆🏻😊 Now that I’m in training mode again, I make sure to get one at least once a month. Gotta keep my body loose (quads especially at the moment!) if I want to keep up healthy training!

    January 11, 2017 at 3:57 pm
  • Reply Debbie @ Coach Debbie Runs

    Oh my aching neck! And back! And…well you get the idea. I carry my stress all over my body. I love massage, this looks like it would be really helpful.
    Debbie @ Coach Debbie Runs recently posted…Practical Tips for Improving Running FormMy Profile

    January 11, 2017 at 4:26 pm
  • Reply Charles D

    I carry my stress in my shoulders and jaw. I do run but I don’t get massages, sounds like a good excuse to get one monthly though!

    January 11, 2017 at 5:37 pm
  • Reply Jillian

    When I get stressed, I always feel it in my shoulders first!

    January 11, 2017 at 6:46 pm
  • Reply Mackenzie

    Sending this to my husband and saying, “Time for a Massage- Suz says so!” 😉 Hehe- thanks for the tips!

    January 11, 2017 at 7:16 pm
  • Reply Jeffrey

    Most of my tightness occurs in my lower back. I do run and don’t get massages very often. If I do a couple of long distance races in a short period of time then I get a massage to aide in recovery.

    January 11, 2017 at 7:52 pm
  • Reply Tracy

    Funny enough – today I had the deepest tissue massage of my LIFE – at a totally random little place recommended by a friend. It was unbelievable – so painful and yet so necessary – and so inexpensive! Can’t wait to go back! This device looks great!!

    January 11, 2017 at 8:46 pm
  • Reply Edye

    I carry my tightness in my neck.
    Edye recently posted…Daily Goodie Box Unboxing – Jan ’17My Profile

    January 11, 2017 at 9:16 pm
  • Reply Morgan

    My mid-back and shoulders get so stiff, especially from being hunched over a computer all day. I would love to get massages regularly but hate the prices!

    January 11, 2017 at 9:58 pm
  • Reply wen budro

    I carry the stress and tightness in my neck, shoulders, and lower back. I wish that I could afford to get a massage once in a while.

    January 12, 2017 at 12:41 am
  • Reply Michelle @ Fruition Fitness

    Thanks for the reminder! I use my foam roller, but this looks like a great tool!
    Michelle @ Fruition Fitness recently posted…How I Found Time to Commit to a 3 Day a Week, 6 Week CrossFit ChallengeMy Profile

    January 12, 2017 at 4:33 am
  • Reply Ali @ Hit the Ground Running

    I always carry tension in my lower back!
    Ali @ Hit the Ground Running recently posted…TOL – Just Some ThingsMy Profile

    January 12, 2017 at 5:46 am
  • Reply Ken C

    My hips unless there is stress than my shoulders. No regular massage.

    January 12, 2017 at 7:55 am
  • Reply Michelle

    I could SOOOOOOOOOOOOOOO use one of these!!
    Michelle recently posted…2017 goalsMy Profile

    January 12, 2017 at 8:47 am
  • Reply Ilka

    I was just thinking the other day how much I need a massage while in marathon training. This little masssager sounds like a miracle worker!!
    Ilka recently posted…Valentine’s Tissue HeartMy Profile

    January 12, 2017 at 8:49 am
  • Reply Carly Williams

    I carry my stress in my shoulders.

    January 12, 2017 at 9:15 am
  • Reply Diana Cote

    I would say my neck, shoulders and lower back.

    January 12, 2017 at 11:01 am
  • Reply Kristen M

    My trouble areas are my back and hips.

    January 12, 2017 at 1:57 pm
  • Reply Taylor Closet

    I carry it in my legs, my job requires a lot of walking and lifting.

    January 12, 2017 at 4:39 pm
  • Reply liz lew

    Handheld rollers on my thighs after long runs. No massages immediately after, usually 2 days later

    January 12, 2017 at 7:19 pm
  • Reply Kelley H

    I carry my stress and/or tightness inn the neck and shoulders. I am a regular runner.

    January 13, 2017 at 3:35 pm
  • Reply Farrah

    I carry most of my stress/tightness in my shoulders! …but yesterday was back day and a couple days before that was leg day so I’m just sore all over now, hahaha. x_x A massager would be awesome-sauce!

    January 13, 2017 at 6:10 pm
  • Reply Hannah

    I carry stress/tightness in my shoulders, upper back, hips, hamstrings, quads….on the plus side that’s not *quite* everywhere.
    Hannah recently posted…Should you set a running goal 6 months out?My Profile

    January 13, 2017 at 9:17 pm
  • Reply julie

    I definitely carry it in my shoulders

    January 14, 2017 at 1:23 am
  • Reply Mary Beth Jackson

    I carry my stress in my neck and shoulders! This looks like a great gizmo! 🙂
    Mary Beth Jackson recently posted…Live, Love and Laugh in 2017!My Profile

    January 14, 2017 at 5:11 am
  • Reply Jenny

    My neck and shoulders are so tight I don’t think that a weekly massage would even help!

    January 14, 2017 at 7:51 am
  • Reply Chau

    I massage every day but just for its good feeling. Yea, I know it’s going to benefit in some way but I don’t know that much as you said in the article. Thanks for sharing good tips!
    Chau recently posted…Why Is My Toenail Falling Off for No Reason? Will It Grow Back?My Profile

    January 14, 2017 at 10:32 am
  • Reply Sadie B.

    I carry tension in my lower back and love to get a massage ever couple of months.

    January 14, 2017 at 11:48 am
  • Reply Didi Marie

    For me, tension sits in my middle back. Massage here would be glorious!!

    January 14, 2017 at 8:45 pm
  • Reply Sara

    Massage is so important for recovery. Like everyone else though it’s so hard to not look at it like a luxury.

    January 17, 2017 at 7:21 am
  • Reply Kat

    This kind of gives me the heebie jeebies. I can hardly handle Using my foam roller. Sure, I feel better after but the pain is eye-watering. Plus I always feel like I’m doing it wrong.

    January 17, 2017 at 11:50 am
  • Reply Amy M.

    I carry my stress in my neck and shoulders! I definitely do not get massages regularly enough, but I try to go every few months.

    January 17, 2017 at 9:19 pm
  • Reply Amy

    This thing looks amazing! I carry my stress in my shoulders & neck. Especially after a long run or a long day at the office!

    January 17, 2017 at 9:37 pm
  • Reply Michelle B.

    My neck/upper back is where I carry my extra tension. I do foam rolling but I never get massages. Maybe if my husband was at home vs. away with the military, I could get a back massage every now and then. Ha.

    January 17, 2017 at 11:57 pm
  • Reply Melinda

    I carry stress in my upper back, especially near my scapula as I have scapular dysfunction on the right side. I’ve only recently started getting massages and am hoping to go quarterly. I would love to be able to go more often, because they truly benefit my recovery!

    January 18, 2017 at 1:11 pm
  • Reply Debbie Bridges

    I carry stress in my neck and shoulders. I have yet to find a self massager that can get that area. My IT band without a doubt is my tightest area from running and working out. My nubby foam roller and I have a love/hate relationship in this area.

    I also love getting an actual sport therapy massage. She combines deep tissue in areas that need it and gentle recovery massage in the others. It’s a good hurt and always my best night sleep after one.

    Wis insurance companies would understand the benefit of massage both physically and mentally. Plus FSA’s should allow these self massagers.

    January 18, 2017 at 9:01 pm
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