Sports massage for runners
IT band syndrome · plantar fasciitis · runner's knee · shin splints · achilles · hamstrings
Running demands a lot from your body. Every mile logged means thousands of foot strikes, each sending force up through your kinetic chain. We help runners stay healthy, recover faster, and maintain consistency in their training.
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10+
Years in the East Bay
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Understanding running injuries and imbalances.
Running is simple in concept but complex in its biomechanical demands. Here's what we commonly see and treat.
IT Band Syndrome
Sharp pain on the outside of your knee often gets blamed on the IT band, but the band itself doesn't actually "release." The real issue involves the structures underneath getting compressed.
- Releasing the TFL where the IT band originates
- Working the vastus lateralis beneath
- Addressing hip weakness that causes the problem
Plantar Fasciitis
Morning heel pain that makes those first steps painful indicates angry plantar fascia. The real culprits are usually upstream.
- Locked calves pulling on the fascia
- Weak foot intrinsics unable to support your arch
- Compensation from old ankle injuries
- Hip weaknesses causing overstriding
Runner's Knee
When your kneecap doesn't track properly, every step can hurt. We address the root causes.
- Quad imbalances affecting patellar tracking
- Hip external rotator weakness
- Tight lateral structures pulling the patella off track
- Calf restrictions affecting your gait
Shin Splints
Whether medial tibial stress syndrome or compartment tightness, shin pain disrupts training.
- Releasing the tibialis posterior and anterior
- Addressing the deeper compartments
- Improving ankle mobility
- Correcting overstriding patterns
Achilles Tendinopathy
That creaky, painful Achilles needs comprehensive work throughout the posterior chain.
- Specific techniques to break up adhesions
- Eccentric loading education
- Addressing the often-missed soleus
- Examining your whole posterior chain
Hamstring Strains
High hamstring pain frequently troubles runners. We target the full picture.
- The hamstring-glute connection
- Sciatic nerve mobility
- Core stability issues
- Identifying re-injury patterns
Hip Flexor Tightness
Sitting all day then running creates chronically short hip flexors that limit your stride and transfer stress to your low back. Hip flexor massage targets the full complex.
- Releasing the psoas, iliacus, and rectus femoris
- Addressing anterior pelvic tilt from desk sitting
- Restoring hip extension for a longer, more efficient stride
- Reducing compensatory low back pain
Hamstring Tightness
Tight hamstrings rarely start in the hamstrings. We trace the restriction through your full posterior chain, from calves to glutes, addressing the pattern that keeps pulling you tight.
- Differentiating true hamstring tightness from neural tension
- Releasing the hamstring attachment at the sit bone
- Addressing sciatic nerve mobility restrictions
- Working the glute-hamstring connection for proper load sharing
Dealing with one of these? Let's figure out what's going on.
Book a sessionRecovery packages for runners
We offer packages built around your training cycle with a personalized recovery plan. Choose from Marathon, Half Marathon, Race Tune-Up, or Monthly Maintenance. Each includes session timing matched to your training phases plus automated reminders to keep you on track.
See runner's packages →Timing your massage for optimal performance.
Training Cycle Maintenance
- Under 20 miles/week: Monthly massage keeps you healthy
- 20 to 40 miles/week: Every 2 to 3 weeks during build phases
- 40+ miles/week: Weekly during peak training
Pre Race Massage
- 1 week before: Lighter work to enhance circulation without creating soreness
- 3 to 4 days before: Final tune-up focusing on problem areas
- Day before: Not recommended. Save massage for after
Post-Race Massage
- 24 to 48 hours after: Gentle flushing work
- 3 to 7 days after: Deeper work to address race damage
- 2 weeks after: Full deep tissue to reset patterns
Whether you need a massage after a marathon or a half marathon, we recommend starting with gentle flushing work and progressing to deeper sessions as your body recovers.
Injury Recovery Phases
- Acute phase: Light work around the injury
- Subacute phase: Direct work with PT approval
- Return to running: Maintenance to prevent re-injury
Make it easy to stay on schedule
Our runner packages include a personalized recovery plan with session dates matched to your training cycle, plus automated reminders so you never miss a window. Tell us your race date and we handle the rest.
See runner's packages →What happens during your running massage.
Initial Assessment
We start by going over your detailed intake form and observing movement concerns. We'll discuss which muscles are overworking and which have become inhibited.
- When the pain started, if there's any
- What makes it better or worse
- Your activity level and goals
- Previous injuries or surgeries
The Treatment Protocol
A systematic approach to common running patterns. Every runner session is a deep tissue massage for runners, targeting the specific structures that running loads most.
- Detailed calf work separating gastrocnemius and soleus
- Peroneal release for lateral stability
- Tibialis posterior for arch support
- Foot intrinsics and plantar fascia using specific tools
- Quad separation work
- IT band syndrome protocol
- Deep hip flexor release
- Hamstring work including sciatic nerve mobility
- Glute max for power, glute medius for stability
- Deep six hip rotators
- TFL and fascial connections
- Hip flexor release for stride length
- QL (quadratus lumborum) for lateral stability
- Spinal erector balance
Post-Session Education
- Which areas need the most attention
- Foam rolling techniques specific to your patterns
- How often to schedule sessions based on your training load
- What to expect in terms of recovery
Why Bay Area runners choose Verdure.
We Know Runners
Running is the most common activity among our clients, by far. We've treated IT band issues in marathon trainees, worked with ultra runners managing accumulated fatigue, and helped high school cross country athletes get through their seasons. This isn't a side offering. It's what we do most.
Convenient Location
1029 Solano Ave Ste E, Albany, CA
- 15 minutes from downtown Oakland
- Easy access from I-80 or San Pablo Ave
- Close to trails in Tilden and Wildcat Canyon
Real Results
- Running pain-free after months of frustration
- Completing races they thought they'd have to skip
- Faster recovery between training runs
- Understanding why certain pains kept returning
- Getting back to mileage they'd given up on
Recovery at home.
Extend the benefits of your sports massage with targeted foam rolling. Check out these running-specific techniques.
Straightforward pricing. No surprises.
Every runner session includes deep tissue massage techniques targeting the specific muscle groups and fascial lines that running loads most. Choose the length that fits your schedule.
60 minutes
$160
Our most popular for runners. Lower legs, hips, and glutes without rushing.
Book 60 minAlso available in 30 min ($95), 75 min ($185), and 120 min ($275). Training for a race? Save with runner recovery packages.
Common questions from Bay Area runners.
Ready to run pain-free?
Whether you're building toward your first 5K or your fifteenth marathon, your body deserves professional care.