This is not a generic “stretch more” article. This is a clinical breakdown of the most common running injuries we treat at Orthosports Calgary, why they happen, and how deep tissue massage and RAPID NeuroFascial Reset (NFR) address the underlying causes – not just the symptoms.
If you are training for a race or trying to stay consistent through the summer, this is worth 5 minutes of your time.
The Most Common Running Injuries We Treat in Calgary
These are the injuries that walk through our door most often from May to October:
IT Band Syndrome (ITBS)
The iliotibial band runs from the hip to the knee along the outside of the leg. When it becomes tight or overloaded, it causes pain on the outside of the knee that worsens with continued running. The common approach – foam rolling the IT band itself – often provides temporary relief but does not address the root cause. The culprit is usually hip abductor weakness combined with fascial restrictions in the TFL and lateral quad.
Plantar Fasciitis
Pain in the heel and arch, worst with first steps in the morning. Common in runners who increase mileage quickly or who have tight calves and limited ankle dorsiflexion. Treatment focuses on releasing the gastrocnemius, soleus, and deep plantar fascia – not just the bottom of the foot. Learn more about our approach to plantar fasciitis.
Shin Splints (Medial Tibial Stress Syndrome)
Aching pain along the inner edge of the shinbone, usually worse during and after runs. Often seen in newer runners or those returning after a break. Caused by overloaded tibialis anterior and posterior, combined with compensatory patterns from the hip and ankle.
Hamstring Strain
Pulled or chronically tight hamstrings are extremely common in runners, especially those who also lift or cycle. The hamstring often compensates for weak glutes or restricted hip flexors – fixing the hamstring without addressing the compensation pattern leads to repeated re-injury.
Runner’s Knee (Patellofemoral Syndrome)
Pain around and behind the kneecap, often aggravated by downhill running, stairs, or prolonged sitting. Typically caused by patellar tracking dysfunction driven by quad imbalances, tight IT band, and weak hip stabilizers. See our page on runner’s knee treatment.
How Deep Tissue Massage Helps Runners
Standard massage provides relaxation and improved circulation. Deep tissue massage goes further – it targets the specific fascial restrictions and adhesions that develop in runners from repetitive loading.
At Orthosports, our deep tissue work for runners typically includes:
- Cross-fiber friction on tight fascial structures (IT band, plantar fascia, Achilles)
- Trigger point release in overworked muscles (TFL, piriformis, gastrocnemius, tibialis posterior)
- Stripping techniques along muscle fibers to break up adhesions
- Passive stretching to restore range of motion while the muscle is soft
- Assessment-based selection – we test first to find the actual restriction, not just where it hurts
The difference from generic deep tissue: we do not just address where you feel pain. We follow the fascial chain to find what is causing the dysfunction. That is why our clients do not have to keep coming back for the same injury.
How RAPID NeuroFascial Reset Helps Runners
RAPID NFR is one of the fastest-acting soft tissue therapies available. It works by applying precise tension and movement to a restricted area, activating the nervous system to release the restriction at the neurological level – not just the mechanical one.
For runners, this means:
- IT band and lateral knee restrictions that have been resistant for months can often release in a single session
- Plantar fascia pain responds quickly, even in chronic cases
- Shin splint restrictions release significantly faster than with massage alone
- Hip flexor and TFL restrictions that limit stride length can be addressed in 20-30 minutes
RAPID NFR is especially effective for runners who are in-season and need to minimize downtime. Many clients run the same day or the next day after treatment.
Pre-Race vs. Recovery – What Runners Actually Need
Not all massage sessions are created equal. The goal changes depending on where you are in your training cycle:
Pre-Race (within 5 days of a race)
Focus: Activate, not fatigue. Light-pressure techniques, lymphatic drainage, targeted trigger point work. Avoid deep tissue or heavy fascial work in the final 48 hours – the muscle soreness can hurt race performance. Recommendation: 30-45 minute session, 3-5 days before race day.
Post-Race Recovery (within 48 hours of a race)
Focus: Reduce inflammation and restore circulation. Gentle effleurage, lymphatic techniques, and light stretching are appropriate in the acute phase. Deep tissue should wait until soreness resolves. Recommendation: 45-minute light recovery session 24-48 hours post-race. Full deep tissue 5-7 days after.
Mid-Training Maintenance
Focus: Address accumulating restrictions before they become injuries. Deep tissue, trigger point, and RAPID NFR as needed based on assessment. Recommendation: Every 2-3 weeks for high-mileage runners; monthly for moderate mileage.
How Often Should Runners Book Sports Massage?
The honest answer: it depends on your mileage and goals.
- Casual runners (under 30km/week): Monthly maintenance session is usually enough to stay ahead of restrictions
- Moderate runners (30-60km/week): Every 2-3 weeks during peak training season
- High-mileage runners (60km+/week) or race training: Weekly or every 10 days during heavy training blocks
- Injured runners: More frequent sessions initially (2-3 per week) to address the acute dysfunction, then reduce frequency as the issue resolves
The goal is not to be dependent on therapy. We aim to resolve the underlying restriction and give you tools to maintain it between sessions.
Self-Care Between Sessions
What you do between appointments matters. Our recommendations for runners:
- Calf and ankle mobility work daily (calves are involved in almost every running injury)
- Hip flexor stretching, especially if you also sit at a desk
- Single-leg glute activation exercises (clams, single-leg bridges) – weak glutes are behind more running injuries than anything else
- Foot rolling with a lacrosse ball (not a foam roller – too large for plantar fascia work)
- Cold water immersion or contrast therapy post-long-run for systemic recovery
We give personalized guidance after every session based on what we find in your assessment.
Book Your Running Injury Assessment in Calgary
Whether you are dealing with an existing injury or trying to get ahead of the summer training season, we can help.
Orthosports Calgary – 205-222 58 Ave SW (Manchester Industrial, near Chinook Mall)
Phone: 403-984-9962
FAQ – Sports Massage for Runners in Calgary
How often should runners get a sports massage?
For moderate to high-mileage runners in peak training, every 2-3 weeks is a good baseline. High-mileage runners training over 60km/week benefit from weekly sessions during heavy training blocks. Casual runners can usually maintain well with monthly sessions.
Can massage therapy fix IT band syndrome?
Yes, when the right techniques are applied to the right structures. IT band problems are rarely just about the band itself – the root cause is usually hip abductor weakness combined with TFL and fascial restrictions. Our assessment-based approach identifies and treats the actual driver, not just the painful area.
How soon before a race should I get a massage?
Get a light session 3-5 days before your race. Avoid deep tissue work in the final 48 hours – the post-treatment soreness can negatively affect race day performance. After the race, wait 48-72 hours before deeper work.
Is RAPID NFR better than deep tissue for runners?
They serve different purposes. RAPID NFR is faster-acting and better for in-season treatment when you need to minimize downtime. Deep tissue is more thorough for chronic restrictions and structural adhesions. We typically combine both depending on what we find in your assessment.