Why Every Runner Needs Massage Therapy:

A Secret Weapon for Recovery and Performance

For runners, training is only half the equation. The other half—often overlooked—is recovery. As mileage builds and muscles take on repetitive impact, recovery methods become essential not just for comfort, but for longevity in the sport. Among the most effective tools available to runners today is massage therapy. It’s not just a feel-good indulgence—it’s a science-backed performance enhancer.

In a city like Seattle, where runners have access to some of the most beautiful urban and mountain trails in the country—from Green Lake to Discovery Park to the Burke-Gilman Trail—staying injury-free is key to enjoying the landscape year-round. That’s where massage makes all the difference.

Massage therapy offers a wide range of benefits tailored specifically to the needs of runners. After a long trail run or hill workout, muscles can become tight, inflamed, and filled with metabolic waste like lactic acid. A good massage increases circulation, helping flush out these byproducts and speeding up the healing process. The result? Less soreness, quicker bounce-back, and more consistent training.

Injury prevention is another major reason runners are turning to regular massage. Many common running injuries—like IT band syndrome, shin splints, and plantar fasciitis—can be traced back to tight fascia, muscle imbalances, or chronic tension. Massage helps release those tight spots before they escalate into something serious. At Unravel, we see this often—especially among Seattle runners clocking high mileage on elevation-heavy routes.

Beyond the physical, massage has powerful psychological effects. Running can take a toll not just on your body, but on your stress levels. Massage activates the parasympathetic nervous system—what’s often called the “rest and digest” state—helping to lower cortisol, calm the mind, and improve sleep. Better rest means better recovery, and ultimately, better performance.

Not all massages are created equal, and runners can benefit from different types depending on their goals:

• A sports massage targets the specific muscles used in running and is ideal pre- or post-race.

• Deep tissue massage is perfect for working through stubborn tension or old injuries.

• Swedish massage is a gentler option to promote circulation and relaxation.

• Trigger point therapy, on the other hand, focuses on “knots” and localized areas of pain—great for resolving chronic issues.

So how often should you get a massage? It depends on your training load. If you're in the middle of a race build-up or logging high mileage, a massage every 2 to 4 weeks is ideal. For those dealing with an injury or pushing hard through a marathon cycle, weekly sessions might be worth the investment. Even if you're on a budget or a tight schedule, just one massage per month can have a measurable impact.

At Unravel, we believe in taking a full-body, full-person approach to recovery. Whether you're training for your first 10K, chasing a new PR on the Seattle Marathon course, or simply enjoying morning runs through your favorite forest trail, massage can help you run stronger, recover faster, and feel better every step of the way.

Sports Massage

Ideal for those training for competitions or trying to improve their athletic performance. This technique improves the neuromuscular responses and tone.

Pre & Post Natal Massage

Designed to relieve the pain and pressure of the back due to pregnancy and subsequent infant care fatigue.

Aromatherapy

Full body massage with essential oils blended for stress relief and energy promotion.

Reflexology

Working with the reflexive points of the feet and hands, this technique triggers responses from the parasympathetic nervous system.

Trigger Point Therapy

Stimulating areas in the muscle that hold chronic tension and congestion.