Post-Marathon Recovery

After a marathon or half marathon, it's normal for your legs to feel heavy, stiff and sore for several days. Stairs are hard, your calves and quads ache, and your hips feel tight. A recovery massage is one of the most popular ways NYC runners take care of their legs after race day.

How massage can help

Gentle-to-moderate massage after a race can ease muscle soreness, help you feel less stiff, and make walking and stairs more comfortable. Later in your recovery, deeper work on the calves, hamstrings, quads, hips and feet helps loosen what the miles tightened before you return to training.

When to book

Give your body a day or two after the race before your massage, and keep that first session lighter. Book a deeper session about a week later, once the worst soreness has passed. Training for your next race? Regular sports massage during your build can help you stay ahead of tight spots like shin splints and plantar fasciitis.

Common questions

Can I get a massage the day after?
Yes, if you keep it light. Tell your therapist you just raced so they can adjust the pressure.

60 or 90 minutes?
60 minutes is enough to focus on the legs and hips. Choose 90 if you want full-body work as well.

When should I see a doctor?
Sharp pain in one spot, swelling, or pain that gets worse instead of better after a race should be checked by a doctor before massage.