Running this summer? Here's how to avoid overuse and injury

What Happens in the Body After a Run?

When you run, your muscles are subjected to stress that causes microscopic tears in the muscle fibers. This is a completely natural process and necessary for your body to grow stronger. At the same time, it triggers the need for repair. Without proper recovery, the consequences can include reduced mobility, persistent soreness, and an increased risk of overuse injuries over time.

Recovery for Better Performance

To fully benefit from your training, your body needs adequate rest and nutrition to repair itself. During recovery, energy stores are replenished and your immune system regains strength after physical exertion. If recovery is too short or insufficient, you may experience lasting stiffness, decreased performance, and a higher risk of joint strain or overuse issues.

The Role of Massage in Recovery

Massage can play a key role in optimizing the recovery process. One of the most immediate effects of massage is increased blood circulation in the treated area. This promotes faster delivery of oxygen and nutrients to the stressed muscle tissue while also aiding in the more efficient removal of waste products. The result is less soreness and quicker recovery. Specific massage techniques can also release tension and improve the elasticity of muscles and connective tissues—leading to greater mobility and reduced stiffness.

Long-Term Benefits of Regular Treatment

While a single massage can offer instant relief and a sense of well-being, the real benefits for runners come from regular treatments. When massage becomes a consistent part of your training routine, it helps maintain muscle elasticity and function. Minor imbalances can be corrected before they develop into injuries such as runner's knee, shin splints, or heel pain. You’ll also expend less energy to maintain your pace—simply because your body works more efficiently.

Another important benefit of regular massage is increased body awareness. You become better at recognizing early signs of strain or problem areas, allowing you to adjust your training or seek treatment before a more serious injury sidelines you. This improves your ability to train consistently and injury-free over time—an essential factor for long-term progress.

An Investment in Your Running Health

Massage is often viewed as a luxury to indulge in occasionally. But for dedicated runners, it should be seen as a valuable investment in both health and performance. By prioritizing recovery through regular massage, you enable better training quality, faster adaptation to increased training load, and most importantly—a deeper enjoyment of running itself. The mental benefits, like reduced stress and improved sleep quality, are also powerful bonuses that further support recovery.

Squeeze: Your Partner in Running Joy

At Squeeze, we understand the unique challenges runners face. Our therapists specialize in treating active bodies and know how different types of strain affect the body. We tailor each session to your needs—whether you're looking for preventive care, treatment of a specific issue, or general recovery support. Our goal is to keep you injury-free, help you perform at your best, and ensure you get the most out of every kilometer.