Sports Massage for Runners in Berkeley | Verdure Sports Massage

Sports Massage for Runners in Berkeley

You know the feeling — 5am alarm, lacing up in the dark, hitting the pavement before the world wakes up. Running isn't just exercise; it's meditation, therapy, and challenge rolled into one. But with every mile logged, your body accumulates micro-trauma that, left unchecked, becomes the injuries that sideline you.

At Verdure Sports Massage, we work with everyone from casual joggers to Boston qualifiers, helping Bay Area runners stay healthy, recover faster, and actually enjoy their miles instead of gritting through them.

Understanding Running Injuries and Imbalances

Running is beautiful in its simplicity, but it's also repetitive impact — thousands of foot strikes, each sending force up through your kinetic chain. Here's what we commonly see and treat:

IT Band Syndrome

  • Releasing the TFL (tensor fasciae latae) where the IT band originates
  • Working the vastus lateralis that lies beneath
  • Addressing hip weakness that causes the problem in the first place

Plantar Fasciitis

  • Locked-up calves pulling on the fascia
  • Weak foot intrinsics that can't support your arch
  • Compensation from old ankle sprains
  • Hip weaknesses causing overstriding

Runner's Knee (Patellofemoral Pain)

  • Quad imbalances (your VMO is probably lazy)
  • Hip external rotator weakness
  • Tight lateral structures pulling the patella off track
  • Calf restrictions affecting your gait

Shin Splints

  • Releasing the tibialis posterior and anterior
  • Addressing deeper compartments
  • Improving ankle mobility
  • Correcting overstriding

Achilles Tendinopathy

  • Breaking up adhesions
  • Eccentric loading education
  • Soleus muscle focus
  • Posterior chain alignment

Hamstring Strains

  • Hamstring-glute connection work
  • Sciatic nerve mobility
  • Core stability correction
  • Identifying re-injury patterns

Timing Your Massage for Optimal Performance

Training Cycle Maintenance

  • Under 20 Miles/Week: Monthly massage
  • 20–40 Miles/Week: Every 2–3 weeks
  • 40+ Miles/Week: Weekly during peak training

Pre-Race Preparation

  • 1 Week Before: Circulatory focus
  • 3–4 Days Before: Tune-up
  • Day Before: Not recommended

Post-Race Recovery

  • 24–48 Hours After: Gentle work
  • 3–7 Days After: Deep tissue
  • 2 Weeks After: Full reset

Injury Recovery

  • Acute: Light work around injury
  • Subacute: Direct work (with PT’s ok)
  • Return: Preventative maintenance

What Happens During Your Running Massage

Movement Assessment (10 minutes)

  • Posture, gait, and mobility evaluation

The Treatment Protocol (50–110 minutes)

Targeted bodywork for runners, addressing:

  • Lower legs: calves, foot muscles, plantar fascia
  • Upper legs: quads, IT band, hamstrings
  • Hips & glutes: glute med/max, deep rotators
  • Core & back: QL, spinal balance, breathing patterns

Post-Session Education (10 minutes)

  • Customized home exercises
  • Foam rolling guidance
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