Running Injury Recovery Tips: A Marathon Case Study
About six weeks out from the big fall race in New York, our studios in FiDi and Midtown West get flooded with runners in pain. Every year we meet athletes worried they’ll have to drop out after months of training — desperate to get back on the road.
We can’t guarantee that massage therapy will get every runner through race day, but we do have a strong track record of helping people recover quickly, reduce pain, and finish strong. After years of treating marathoners, here’s a case study that illustrates our approach — plus lessons you can apply right now.
My First Marathon Client Who Nearly Dropped Out
I’ve been in practice for over 20 years now. Each fall, I work with dozens of marathon runners. But my first was way back in 2009, only a couple years after massage school.
A friend of a friend was training for his first marathon — and had only started running that spring. Four weeks before race day, he came in with a golf-ball sized knot in his left calf that left him unable to run even a mile without debilitating pain.
He was distraught, worried about letting down donors, and skeptical that massage therapy could help after physical therapy hadn’t. I explained honestly: massage isn’t a miracle cure, and sometimes surgery or PT is the right course. But I thought I might be able to help — and he decided to trust me.
Tip #1: Start Training Earlier Than You Think
For new runners, I now recommend starting 12–18 months out, not 6–8. Hidden injuries or imbalances often surface when mileage climbs in the fall. The earlier you begin, the more time you have to correct them.
Session One
We focused heavily on deep tissue work for his calves, plus opening up his right hip and ankle from older injuries. By the end, he felt relief for the first time in weeks.
Homework:
- Wait 2 days before running.
- Run 1 mile only if pain-free, then stop.
- Rest the next day.
- On day 5, attempt 3 miles if no sharp pain.
- Book session #2 the following week.
Tip #2: Start Over Again. Don’t jump back to peak mileage after injury. Build back slowly or you risk re-injury.
Session Two
A week later, the calf knot had shrunk to marble size. We worked calves, quads, psoas, ribcage, and neck. Many runners underestimate how much upper-body tension feeds into leg tightness.
Homework:
- Wait 2 days.
- Run 6 miles if pain-free, then rest.
- On day 5, run 12 miles if no sharp pain, then rest.
- Book session #3 the following week.
Session Three
By session three, the knot was nearly gone. We focused on symmetry through hips and shoulders to free up gait.
Homework:
- Wait 2 days.
- Run the 20-miler if no sharp pain.
- Taper to short, easy runs until race day.
He ran the 20 miles pain-free and finished his race faster than expected. Post-race, he booked recovery massage and felt 100% by day four.
Tip #3: Schedule a Post-Race Recovery Massage
Light to medium pressure 1–4 days post-race speeds healing, flushes waste products, and helps you feel normal sooner. Some experienced runners even book for race night, but for most, a few days after is ideal. Consider a sports massage in NYC to jump-start recovery.
Lessons Learned
- Severe injuries can be blessings in disguise — they force runners to slow down and avoid compounding the problem.
- Most repetitive stress injuries trace back to two factors:
- Old injuries creating asymmetry, and
- Muscles compensating until they hit a tipping point.
Correcting form toward symmetry reduces wasted effort, lowers impact forces, and makes for faster, easier runs. If you’re working through a sprain right now, you may also want this guide: how to recover from an ankle sprain (runner’s guide).
Long-Term Advice
- Cross-train over the winter.
- Reassess running form in spring with targeted bodywork.
- Don’t wait until you’re injured to get help — proactive care keeps you on the road.
Where to Find Us
- FiDi Studio (160 Broadway): Convenient for runners from Tribeca, Seaport, Battery Park, Chinatown.
- Midtown West Studio (336 W 37th): Steps from Hudson Yards, Penn Station, and the Garment District.
Ready to get back to training? Book your sports massage at Bodyworks DW in FiDi or Midtown West.
