When to Get a Massage as a Runner at Nice?
✔ Pre-Run Massage (Light & Stimulating) → Improves circulation & warms up muscles.
✔ Post-Run Massage (Deep & Relaxing) → Reduces soreness & prevents injuries.
✔ Rest Days (Deep Tissue or Sports Massage) → Helps with long-term recovery & mobility.
✔ Foam Rolling & Self-Massage (Daily Maintenance) → Keeps muscles loose & flexible.
💡 Golden Rule: Avoid deep tissue massage 1-2 days before a race (it can make muscles sore).
Best Types of Massage for Runners
✔ Sports Massage → Best for warm-up, cooldown, & injury prevention.
✔ Deep Tissue Massage → Targets tight fascia & muscle knots (best for rest days).
✔ Trigger Point Therapy → Relieves specific pain points (e.g., shin splints, plantar fasciitis).
✔ Myofascial Release → Improves muscle elasticity & range of motion.
✔ Lymphatic Drainage Massage → Speeds up recovery & reduces swelling.
Best Massage Routine for Runners
🟢 Pre-Run (5-10 Min Massage & Stretching)
✅ Light massage on quads, hamstrings, and calves to boost blood flow.
✅ Dynamic stretching (leg swings, lunges, high knees).
✅ Massage foot arches to activate muscles for running.
💡 Avoid deep massage before running (it can make muscles feel weak).
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🔵 Post-Run (10-15 Min Recovery Massage & Stretching)
✅ Foam roll calves, quads, hamstrings, glutes (slow & controlled).
✅ Massage feet & Achilles tendon to prevent tightness.
✅ Stretch hips, hamstrings, quads, and lower back for flexibility.
✅ Apply ice to sore areas if needed.
💡 Best time for deep tissue massage? 24-48 hours after long runs to reduce stiffness.
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🟠 Rest Days (Deep Massage & Mobility Work)
✅ Full-body sports or deep tissue massage (focus on legs & lower back).
✅ Use a massage ball on tight spots (glutes, calves, plantar fascia).
✅ Do yoga or mobility drills to stay limber.
💡 Deep massage on rest days helps prevent injuries & improves performance.
Blue Tree Massage operates in our treatment room in Saint Paul de Vence, and at your home on the French Riviera, mainly in the Alpes Maritimes, in the principal towns along the coast (Cannes, Antibes, Cagnes Sur Mer, Saint-Jean-Cap-Ferrat, Villefranche, …) as well as further inland (Mougins, Grasse, Valbonne, Biot, Tourrettes sur loup, Roquefort les pins, Saint-Paul-de-Vence, Vence…).