Category: Massage

Massage For Pain After Running

Last Updated – June 2026

I am a mobile sports and therapeutic massage therapist in York and I’ve helped hundreds of runners dealing with pain after running, especially that frustrating shin pain that seems to appear out of nowhere.

I actually know this problem very well from personal experience. In my 20’s I suffered badly with shin splints. The pain was sharp, relentless, and it got so bad it stopped me running properly or even walking comfortably. The NHS wanted to treat it with surgery, a fasciotomy, which is where they cut through the fascia of the muscle to release the pressure. I considered this to be a last resort when all else had failed and set about figuring how to fix myself using massage, stretching and then strengthening exercises for the muscles once they were healthy again I succeeded.

That experience taught me more about shin pain and running injuries than any textbook ever could.

In my years as a therapist, I’ve seen that shin pain, IT band syndrome, tight calves, knee pain, and hip issues after running are incredibly common. Many runners are told to just rest, ice, or take a few weeks off. But in reality most of these problems are caused by tight muscles, poor mobility, compensation patterns, and imbalances that build up from repetitive running.

In this article, I explain the most common causes of pain after running that I see in my York clients. I also explain my personalised approach which combines targeted sports and rehab massage with practical movement correction, and how it helps runners recover faster and get back to pain-free running without having to stop for weeks, months or even years.

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What Causes Pain After Running?

There’s a reason that running is such good exercise – it’s hard work. And it’s hard work because it involves all the major muscle groups in your lower and upper body. This includes stabilisation and shock impact by your core, while your arms, shoulders and back help maintain balance and momentum. The precise use of muscles depends on your running action and whether you prefer sprints, long distance or something in between. But however you run, if you push yourself things can get uncomfortable by the time you reach the finish line. However, that’s not the same as your shins hurting every time your foot hits the ground or waking up the next day with lower back pain.

If left untreated, pain can cause you to alter your running action so the affected muscle doesn’t have to work as hard. For example, knee pain can cause you to rotate your hip internally or externally from where it should be, and this just adds a new issue which is likely to cause you problems in the future. In this case, shin, hip or even lower back pain.

So let’s take a look at some common problems, what might be causing them, and how I treat them with massage.

Knee Pain

Many people automatically assume that knee pain after running is a sign of cartilage damage and while this is a possibility, it could also be related to ligament or muscles issues. Hundreds or thousands of steps per run, especially on concrete or tarmac, takes its toll on shock-absorbing cartilage. And once the damage has occured, treatment options arae limited.

Ligaments, of which there are 4 main ones, hold the bones of the upper and lower leg in place. They can become damaged by over extension, such as a sudden turn, though this is unlikely if you’re just out for a run. Instead it is muscle issues, even without injury, that are the cause of most knee pain after running. The hamstrings at the back of your thigh and the quadriceps at the front can become tight and inflamed, and because they pass over your knee this can lead to pain above, below or along either side of it.

How I Treat It

Knee pain after running is one of the most common issues I see and many runners automatically assume it must be cartilage or meniscus damage. But in my experience the majority of cases are caused by tight quadriceps, hamstrings, IT band, or poor tracking due to weak glutes and hip stabilisers.

When I work with a runner who has knee pain, I first assess the whole chain including ankles, hips, glutes, and quads. I then use targeted sports massage to release the tight muscles that are pulling on the knee and causing inflammation. I pay particular attention to the quads and IT band, as these are frequently the main culprits. I can also give clients simple activation exercises for the glutes and vastus medialis (the inner quad) so the knee tracks better and the pain reduces. For a more detailed look at knee pain click here

A runner holding their painful knee on a road, illustrating the types of running injuries treated with mobile sports massage in York.

Shin Pain

Shin pain, usually known as shin splints, refers to pain below the knee and above the ankle, but another possibility is a stress fracture. Shin splints cause pain that radiates down the majority of the lower leg and tends to feel worse the day after exercise. A stress fracture is only painful at the site of the injury and feels slightly better after a day’s rest.

The most common cause of shin splints is weak muscles at the front of the lower leg and stronger, often tighter muscles at the back. Beginners can develop the problem from trying to progress too quickly, but a seasoned veteran can also suffer. This is especially likely if a build up of injuries or muscle imbalances has lead to an improper running action.

How I Treat It

Shin pain (shin splints) is something I know very well from personal experience. In my 20’s I suffered badly with it and managed to fix it myself with consistent massage, stretching, and strengthening. I avoided the fasciotomy surgery the NHS suggested at the time. So when a client comes to me with shin pain, I treat both the front (tibialis anterior) and the calves because the imbalance between these muscles is often the root cause. I use deep but controlled massage to release the tight calves and calm the inflamed area at the front of the shin. I also check higher up the chain because tight hip flexors and quads can contribute to the problem.

After the massage I give clients specific stretching and strengthening exercises for the lower leg and advice on gradual return to running. This combined approach helps most runners get back to pain-free running much faster than rest alone.

A runner kneeling on a path holding their painful lower leg and shin, illustrating running injury recovery with mobile sports massage in York.

Hamstring Pain

Hamstrings are the muscles at the back of your upper thigh, extending from your pelvis down to your lower leg. Bending your knee and powering explosive movements like deadlifts and squats rely heavily on the hamstrings. Long periods of sitting, whether it’s at a desk or watching TV, causes them to shorten and become tight. And they can also become inflamed by running, especially if it involves inclines. The result is pain after running that isn’t just due to sore muscles but to areas of tension (knots) that can in turn progress to strains and tears if left untreated.

Hamstring pain can also affect your running action by shortening your stride in an attempt to stop you aggravating the problem area. It can also pull your hips out of alignment which can lead to lower back pain. To read more on this click here

How I Treat It

Hamstring pain after running is very common, especially when runners increase mileage or add hills. Tight or fatigued hamstrings are often linked to weak or underactive glutes, which forces the hamstrings to do too much work.

During a massage I focus on releasing the tight areas and knots in the hamstrings while also working on the glutes to restore proper balance. I use a combination of deep tissue massage and slower therapeutic techniques. After releasing the tension, I show clients glute activation exercises so the hamstrings don’t have to overcompensate.

Many runners I treat find they can run with better form and less hamstring strain after a few sessions.

A runner clutching the back of their thigh due to a hamstring injury, showing soft-tissue conditions treated by mobile sports massage in York.

Lower Back Pain

As mentioned above, tight hamstrings can be the source of lower back pain. But there are other possible causes.

Gluteus Medius

One potential cause is a tight or strained gluteus medius muscle, which is deep under your gluteus maximus. Together these are better known as your buttock. The job of the gluteus medius is to abduct your hip, moving it outwards away from your other leg. Plus it stabilises your pelvis and keeps it level when one foot is off the ground, such as when running. Sitting for long periods can cause a lack of flexibility in the glutes, which can radiate into the hip, and putting in the miles, especially on hard surfaces, can lead to painful glutes.

Tight or painful glutes can then lead to weak glutes from lack of proper use. And this means muscles in the lower back have to take over the job of hip adduction when walking or running. This is why some people have to swing their leg out and forward to run rather than just straight forward. Overworked lower back muscles, forced to compensate for weak glutes, cause inflammation and pain

IT Band

The IT Band is a thick band of connective tissue and fascia that runs from your hip to the outside of your knee. It works with muscles to extend your hip and, like the gluteus medius, with abduction. Plus it helps to rotate your leg and stabilise your knee. Running can cause your IT Band to become inflamed, especially if you have poor technique, which in turn can lead to hip or knee pain after running. And because it connects to your hip it can also affect your gluteus medius muscle, which as stated above, can cause lower back pain.

An anatomical diagram of a runner showing a muscular overlay of the leg with a text label pointing to the IT Band, illustrating lateral knee pain issues treated with mobile sports massage in York.

Lower Back Issues

Although lower back pain often has its source elsewhere, that doesn’t mean the problem can’t simply be with the muscles of your lower back. And it can also be the case that your lower back is causing problems in other areas. An example is a misaligned pelvis putting more stress on one leg, and one knee, than the other. This can be caused by prolonged sitting or standing with poor posture, muscle imbalances or injury. Injuries, such as strains, tears or even a slipped disc, usually occur with heavy or awkward lifting, but sometimes a sneeze or just bending down to tie your shoelace can be enough to cause a significant injury. Especially if there is already an underlying issue.

How I Treat It

Lower back pain after running is one of the most common issues I treat, and it’s something I know extremely well from personal experience.

Until I diagnosed and fixed it myself I suffered with severe chronic lower back pain for over 30 years after a car accident. I understand how frustrating and limiting it can be, especially when it stops you from doing something you love, like running.

In most runners, lower back pain isn’t actually a back problem on its own. It is usually caused by tight hip flexors, weak glutes, poor pelvic stability, or tight calves and ankles that force the lower back to take on too much stress.

When treating runners with lower back pain, I focus on the whole chain. I release the tight hip flexors and quadratus lumborum (QL), work on the glutes and deep hip muscles, and gently mobilise the thoracic spine. After the massage I show clients specific glute activation and core stability exercises so their lower back doesn’t have to compensate as much.

Because I went through long-term back pain myself I understand both the physical and mental side of it. This combined approach of targeted massage and corrective work has helped many runners in York reduce or eliminate their lower back pain and get back to enjoyable running.

Shoulder Pain

Shoulders generally aren’t the first place people think they might feel pain after running. After all, it’s your legs that do all the work and take most of the impact. But if running makes your shoulders sore or you wake up the next day and they feel tight, you know this isn’t the case.

Your arms swing as part of your running action and it is your shoulders that are making this happen. If you have tight muscles, whether from stress or tension, you might be shrugging your shoulders as you run. This can cause pain and inflammation which makes the situation worse the next time you train and would be felt mostly in your neck and the top of your shoulders.

If the pain is closer to your shoulder joint or upper back the problem is more likely to be with your rotator cuff. An indication of this is if reaching overhead causes discomfort, or if the pain is worse lying on your side.

How I Treat It

Shoulder pain after running often surprises people, but it’s more common than you’d think. It usually comes from tight trapezius muscles, poor posture while running, or tension held in the shoulders and neck.

I treat this by releasing the upper trapezius, levator scapulae, and chest muscles, combined with some thoracic spine mobility work. Many runners don’t realise how much tension they hold in their shoulders while running, especially when tired or pushing hard.

After treatment, most clients report their shoulders feel looser and their running posture feels more relaxed.

A female runner outdoors gripping her sore neck and shoulder muscle, illustrating upper-body posture stiffness treated by mobile sports massage in York.

Frequently Asked Questions

How long does it usually take to recover from pain after running with massage?

Most runners I see notice a meaningful reduction in pain and stiffness after the first or second session. For recent or relatively mild issues, many people feel significantly better within 2–4 treatments. For more chronic or stubborn problems, such as long-term shin splints, IT band syndrome, or recurring knee pain, I usually recommend an initial course of 4–6 sessions. I’ll always give you a realistic timeline during your first session after I’ve assessed you.

Will massage make my running pain worse before it gets better?

Generally, no. Most clients feel some relief straight after the first session. However, if an area has been very tight or restricted for a long time, it’s possible to feel a bit of soreness the next day. This is similar to feeling DOMS (Delayed Onset Muscle Soreness) after a hard training session. It usually settles within 24–48 hours and is typically followed by noticeably looser muscles and reduced pain. I always adjust my pressure to minimise any post-treatment soreness while still getting effective results.

Can I keep running while having treatment for running-related pain?

Yes, in most cases you can continue running. I very rarely tell runners to stop completely. Instead, we make smart, temporary modifications to your training while we work on the root causes. This could include reducing mileage or intensity, changing running surface, or adjusting pace. This active approach often helps runners return to full training faster than complete rest would. I’ll give you clear, personalised guidance based on your specific issue.

What’s the difference between your approach and just resting or standard physiotherapy?

Rest can reduce inflammation in the short term, but it doesn’t release deep muscle tightness or fix the movement imbalances that caused the problem. While physiotherapy can be helpful, my approach combines targeted sports and therapeutic massage with practical movement correction. Because I also have an Advanced Personal Training background, I don’t just release tight muscles. I show you simple exercises to strengthen the weak areas so the same injury is less likely to keep returning. Many runners tell me this combination gives them better and longer-lasting results.

Is mobile massage better for runners than going to a clinic?

For most runners, yes. After a deep massage session your muscles are loose and relaxed. Driving home, especially if you have to sit in traffic, can quickly cause everything to tighten up again. With a mobile service at your home in York, you can rest properly, do the gentle mobility work I recommend, have a shower or bath, and let the benefits settle in much more effectively. Many clients report feeling noticeably better the next morning because of this.

How often should I get a massage if I run regularly?

If you run 3–5 times per week and currently have no issues, a maintenance session every 4 weeks works well for most people to stay ahead of tightness. If you’re increasing mileage, training for an event, or currently dealing with pain, weekly sessions for a short period usually give the best results. Once the main issue has settled, most of my regular runners move to monthly maintenance. I’ll always give you honest advice tailored to your training load and how your body responds.

When should I see a doctor instead of booking a massage for pain after running?

You should see a doctor first if the pain is very sharp, gets worse even with rest, is accompanied by significant swelling or bruising, or if you can’t put weight on the leg properly. The same applies if you have numbness, tingling, or sudden weakness in the leg. These can be signs of a stress fracture or more serious injury that needs proper medical investigation before massage treatment.

Can you help with recurring running injuries even if I’ve had them for years?

Yes, I regularly help runners who have been dealing with the same issue for years. Even long-term problems often improve significantly once we properly release the accumulated tightness and correct the underlying movement patterns. It is rarely too late to make real progress and get back to pain-free running.

Summary

Pain after running is extremely common, but it doesn’t have to be accepted as normal. Whether it’s shin splints, knee pain, tight hamstrings, lower back ache, or IT band issues, most of these problems stem from tight muscles, poor mobility, and compensation patterns that build up over time.

I provide targeted sports massage combined with practical movement correction. This allows many runners I work with in York are able to recover faster, reduce their pain significantly, and return to pain-free running without long periods of rest.

Book A Mobile Massage

If you would like to book a massage for pain after running please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here

Treatment For Cellulite

Woman needing treatment for cellulite
| Treatment for cellulite can reduce visibility

If you are looking for the best treatment for cellulite you have probably realised they have some things in common. Whether it’s creams, lotions, lasers or surgery they tend to be expensive, unproven and can be very invasive. But what you might not have considered is that having a massage is not only relaxing and therapeutic, it can naturally get rid of visible cellulite. As a massage therapist I have massaged hundreds of clients for varies issues. This includes pain, tight muscles, strains, knots, anxiety and more. And many times I’ve been told something along the lines of, “This might sound silly but, I don’t seem to have as much cellulite and I look more toned.”

Let’s take a quick look at what cellulite is and why it isn’t silly to suggest that massage treatment can help.

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What Is Cellulite

Cellulite is simply fat that is acting against connective tissue and therefore gives the appearance of an uneven surface. It is most commonly visible on your thighs, buttocks and stomach but can also affect arms, breasts and hips(1). Although it is not at all harmful or a sign of being overweight (slim women have it too) the more fat there is the more cellulite might be visible. Factors that can make the issue worse include age, poor diet, an unhealthy lifestyle, genetics and pregnancy. For more information on this read my article here

The Causes Of Cellulite

So if cellulite is natural how can massage help? Well it can not physically get rid of cellulite any more than it can get rid of fat. But according to healthline.com, “Creams don’t remove the cellulite. Instead, they temporarily reduce the appearance of it. The fat cells still exist under the skin.” And the same applies to massage. From experience and client feedback however, I have noticed that massage can reduce its appearance. It can also give a more toned look to treated muscles. In other words, it is an effective and natural treatment for cellulite.

The reason for this is that your lifestyle will almost certainly involve something that has a detrimental effect on your body. This might be an active lifestyle that includes a busy job and lots of exercise. It might be more sedentary and leave you working at a desk all day, driving or watching TV. It might be that your days are stressful and leave you feeling anxious and in need of a drink or some comfort food. Or it could be a combination of all three. Whatever it is the result will be tight muscles, knots and the build up of scar tissue. By impeding blood flow, these restrictions compromise the body’s natural detoxification processes. This can cause toxins to build up and potentially lead to further health concerns.

The result is that cellulite becomes more visible than it otherwise would be. And massage to the affected areas, or even to the body as a whole, can reverse this.

How Massage Is A Treatment For Cellulite

Reduced scar tissue and relaxed muscles enable optimal blood flow. In turn this leads to improved nutrient and oxygen delivery and efficient toxin removal. Ultimately this enhances the appearance and function of the muscles.

This is why I believe massage is an excellent treatment for cellulite, as it reduces its appearance in a natural and beneficial way.

How Many Sessions Will I Need

woman bum after treatment for cellulite
| Reduce the visibility of cellulite with massage

Like all issues that can be helped by massage, how much treatment you require for cellulite depends on several factors. These include the condition of your muscles, your overall health and fitness, and how well your body responds to massage. In this case it also depends on how visible your cellulite currently is. One massage should be enough to make some difference. However, it might be a few days later that you really notice the benefits. After which, further massages will continue the improvements and maintain them.

Massage Treatment For Cellulite Summary

As I said earlier, like any other treatment for cellulite, massage can not physically get rid of it. But I have seen it become less visible even when treating cellulite was not the purpose of the treatment. And many clients have confirmed this. So if you would like to book or have any questions get in touch.

Book A Mobile Massage

If you would like to book a mobile massage in York please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here

Postural Analysis And Massage

Postural analysis is an important accompaniment to massage. It helps identify the imbalances in your body that lead to your aches, pains and strains in the first place. Massage is an excellent tool for treating them. But if the initial cause is not identified and corrected they could continue to return. Postural analysis can also identify issues before they have a chance to develop into pain or injury.

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What Is Postural Analysis

Woman With Postural Analysis Posture Change - Massage In York
| Over time, muscle tension and bad habits can make a big difference to posture

Bodies come in numerous shapes and sizes but the human skeleton has an optimum position for different movements. Whether this is standing, sitting, running or bending down to pick something up off the floor. Unfortunately, sitting in a comfortable chair might seem harmless, but comfort doesn’t necessarily mean good for you. Likewise, standing can seem like a preferable alternative. But if not done with good posture it is probably going to result in some muscles doing more work than they were designed for. Even a minor injury several years earlier can result in an equally minor postural change. Over time, this can cause significant pain or further injury elsewhere in your body.

How Postural Analysis Can Help

Postural analysis is a quick and simple process is used to find areas of your body that are out of alignment. This helps your massage therapist to diagnose problems and the best way to use massage to solve them. It involves looking at someone standing in their normal position from all sides and identifying body imbalances. While some of these can be obvious, some are more subtle and require experience to pick up on. Especially as the problems they cause can be well away from the postural issue.

Postural Analysis Issues - Massage In York
| There are many ways in which the posture can change

For example, sitting with a poor posture can cause the pelvis to tilt forwards. This can lead to lower back pain and the connection here is obvious. Less obvious is that this is known as lower cross syndrome(1) and can cause the spine to lose its familiar S shape. This thrusts head and chin forwards, which is known as upper cross syndrome. The source of problems such as neck pain and headaches can originally be from poor position of the pelvis when sitting down.

Another example is knee pain which could actually come from tightness in your glute (bum) muscles. This can cause your leg to turn outwards when walking or running, eventually causing pain in your shin or foot.

Summary

Postural analysis can show the source of a problem rather than treating the symptoms, before the massage even begins. This allows the targeting of one area to give beneficial effects on several others. This can reduce the amount of massages required and enhance the benefits of each one.

Book A Mobile Massage

If you would like to book a mobile massage in York please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here

Carpal Tunnel Syndrome Relief

Carpal tunnel syndrome, also known as CTS, is the inflammation or impingement of nerves within your wrist. It can cause pain, weakness or numbness in your hand. In severe cases it can extend up into your forearm or shoulder and require surgery, but this is usually a last resort after other treatments have failed.

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What Is Carpal Tunnel Syndrome

Carpal Tunnel Syndrome Massage In York
| Carpal tunnel syndrome is the result of inflammation within the wrist

The carpal tunnel is formed between the carpal bones of your wrist and a thick ligament called the flexor retinaculum(1). If one of your tendons or nerves becomes compressed or inflamed this can cause swelling. As the carpal tunnel cannot expand it can impinge (trap) other tissue in the area, resulting in pain, weakness or numbness. This pain can extend along your median nerve up through your arm into your shoulder.

What Causes Carpal Tunnel Syndrome

A common cause of carpal tunnel syndrome is repetitive movement. This includes typing for long periods, jobs that involve heavy lifting and manual labour. Also exercise or sport that involves using your hands such as tennis, badminton or weight training. Injury to your wrist or hand can cause temporary symptoms due to swelling. This can become permanent if serious enough to change to the structure of the area.

Poor posture can also contribute to development of symptoms. Especially rounded shoulders such as resulting from sitting at a desk all day, or tension in the neck, shoulders or upper back. The overall effect is to cause internal rotation of your arms and hands which forces them to work in an unnatural position.

Genetics is also a factor, as is diabetes, rheumatoid arthritis and pregnancy.

How To Treat Carpal Tunnel Syndrome

Stretch For Carpal Tunnel Syndrome Stretch Massage In York
| If your carpal tunnel syndrome is in the early stages, stretching may help

If you experience the symptoms of carpal tunnel syndrome the first thing to do is identify what action causes it. Then, as much as is possible, stop doing it. Whatever the initial cause most people rarely, if ever, stretch the muscles of the arm, especially the forearm. Therefore almost everyone will benefit from increasing their flexibility. This will in turn take some of the pressure off your carpal tunnel area.

If the symptoms persist, your doctor might suggest corticosteroid injections, a wrist splint to reduce mobility or even surgery.

How Massage Can Help

As long as diabetes, arthritis or pregnancy is not a factor, carpal tunnel syndrome can be treated by a massage therapist. This is done by relieving tension in your hand and forearm muscles. As it helps take the pressure off the nerves and tendons in the carpal tunnel it allows freer movement to return. And because internal rotation of the arm and shoulder is usually a factor, your upper arm and shoulder and neck area are also likely to require massage work. This will correct issues with posture that contributed to developing carpal tunnel in the first place.

Book A Mobile Massage

If you would like to book a mobile massage in York please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here

Massage And How It Can Improve Exercise Results

Woman Doing Lunges Exercise
| Regular massage relaxes muscles, increasing blood flow during exercise

Having a massage has been shown to increase exercise performance, speed up recovery and improve your results. This is the case whether you’re a professional athlete or training for health and fitness. Just one massage a week can keep your muscles loose, preventing them restricting the flow of blood around your body.

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Increase Blood Flow During Exercise

A massage therapist will generally work towards your heart as this is the direction your blood flows. If done before exercise it helps prepare the circulatory system for the upcoming exertion, flooding muscles with fresh, oxygenated blood and enhancing performance levels. If done after exercise massage helps to remove toxins, such as lactic acid, and assists the process of recovery.

Increase Exercise Flexibility

Whether the exercise you do is jogging, sports or lifting weights, your muscles are damaged on a microscopic level. In turn this makes them shortened and tight, reducing your flexibility. Tight muscles restrict the flow of blood in and out of that muscle, causing a reduction in performance during exercise. It also causes less efficient removal of toxins and a diminished recovery during rest periods. In turn this reduces your performance further. Also, reduced flexibility means reduced range of movement, which prevents anyone lifting weights to get the most from each repetition. Massage stretches muscle fibres and frees them up from scar tissue and damage to muscle fascia.

Massage Helps Reduce Pain

Woman With Lower Back Pain After Exercise
| Prevent injury from tight or inflamed muscles with massage

Muscle pain, whether caused by, overwork, tension or injury, will inevitably affect performance. Just the thought of pain coming from an exercise can inhibit technique to a point that it actually causes injury. For example, tightness on one side of the lower back may cause the body to use the other side of the lower back more to compensate. This can cause a permanent imbalance in the muscles which is likely to lead to further injuries in the future.

Having a massage straight after training can also prevent muscle soreness from exercise(1). It removes toxins, relaxes muscles and brings in a fresh supply of oxygen-rich blood.

Book A Mobile Massage

If you would like to book a mobile massage in York please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here

Hip Flexors – Causes Of Tight Hip Flexors

Last Updated – July 2026

As a mobile sports and therapeutic massage therapist in York, I treat a huge number of clients with tight hip flexors and the problems they cause, especially stubborn lower back pain, knee discomfort, poor posture, and restricted movement.

Tight hip flexors are one of the most common issues I see. Whether you sit at a desk all day, drive a lot, run, lift weights, or spend long periods standing, these muscles can become short and tight over time. When they do, they pull your pelvis out of alignment and force your lower back to compensate.

Having overcome my own 30+ years of chronic lower back pain following a car accident and with qualifications in sports massage and Advanced Personal Training, I’ve developed a very effective way of treating tight hip flexors and the knock-on effects they create.

In this article, I explain what the hip flexors are, why they get tight, how they cause lower back and knee pain, and exactly how I treat them with targeted sports massage and therapeutic work here in York.

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What Are Hip Flexors

The hip flexors are a group of muscles located at the front of your hip that primarily lift your knee towards your chest and help bend your torso forward. The two most important ones are the iliopsoas (made up of the iliacus and psoas major) and the rectus femoris, which is part of your quadriceps.

The iliopsoas is a powerful, deep muscle that attaches from your lower spine and pelvis to the top of your thigh bone. It is the strongest hip flexor and plays a major role in walking, running, and stabilising your pelvis. The rectus femoris also crosses both the hip and knee joints, which is why tight hip flexors can often contribute to knee pain as well.

These muscles are designed to work hard during dynamic movements, but in modern life they spend far too much time in a shortened position, whether sitting at desks, driving, cycling, or even slouching on the sofa. Over time this leads to tightness, reduced flexibility, and weakness when the muscle is stretched out. This combination is what creates the problems I see so often in clients.

In my experience, once the hip flexors become chronically tight, they start a chain reaction: they pull the pelvis forward, increase the arch in the lower back, reduce glute activation, and put extra stress on the lower back and knees. This is why many people feel their lower back pain gets worse the longer they sit, or why their squat depth suddenly feels limited.

Structural diagram highlighting the iliopsoas muscle group (psoas major and iliacus), the deep structural hip flexors treated during mobile deep tissue massage sessions in York.

What Causes Hip Flexors To Be Tight

Tight hip flexors rarely happen overnight. In most cases they develop gradually from the daily habits and activities my clients in York commonly have. The biggest culprit I see is prolonged sitting. Whether at a desk, in a car, or on the sofa in the evening, sitting keeps the hip flexors in a shortened position for hours. Over months and years the muscles adapt to this position and lose both length and strength when stretched out.

Other common causes I encounter include:

  • Long periods of driving (especially if you have a long commute)
  • Running or jogging without enough recovery or mobility work
  • Heavy squatting and deadlifting with poor hip mobility
  • Standing for long periods with poor posture
  • Previous injuries to the lower back, hip or pelvis that cause compensation patterns

In my experience, the combination of sitting all day and then training hard in the evening or at weekends is particularly problematic. The hip flexors never get enough time in a lengthened position to stay supple.

I also see many clients whose hip flexors become tight from one-sided activities such as, always carrying a bag on the same shoulder, favouring one side when lifting or doing squats, or even jogging on roads with a camber that tilts the pelvis.

Because I suffered with and successfully treated my own severe hip and lower back issues for decades, I’m very tuned in to how these patterns develop. Many clients are surprised when I point out that their lower back problem or knee issue actually started from years of tight hip flexors gradually pulling everything out of alignment.

The good news is that once we identify the main causes in your individual case, we can target them effectively with both hands-on treatment and practical changes.

Diagram showing the rectus femoris muscle of the quadriceps, a key hip flexor targeted during mobile sports and remedial massage therapy sessions in York.

How I Treat Tight Hip Flexors

When a client comes to me with tight hip flexors (and the lower back pain, knee issues or poor posture that usually comes with them), I never use a generic approach. I assess each person individually and create a targeted treatment plan.

I start by watching how you stand, walk, and squat. I check your pelvic alignment, hip flexor length on both sides, glute strength, and how well your core stabilises the pelvis. This assessment tells me exactly which muscles are tight, which are weak, and what compensation patterns have developed over time.

I then use deep tissue and therpeutic massage techniques to release the tight iliopsoas, rectus femoris, and surrounding tissues. Because the psoas is a deep muscle, I work carefully but thoroughly to release it without causing unnecessary soreness. I also treat the quadratus lumborum and erector spinae in the lower back, as these muscles are usually overworked from compensating for the tight hip flexors.

I pay close attention to the glutes too, especially the gluteus medius and maximus, because when the hip flexors are tight, the glutes often become inhibited and weak.

After the massage I use my Advanced Personal Training background to give you specific, practical exercises you can do at home or in the gym. These usually include:

  • Effective hip flexor stretches that actually target the right muscles
  • Glute activation drills (such as glute bridges and side-lying clams)
  • Core stability exercises to help control pelvic position
  • Simple daily mobility routines that only take 5–10 minutes

I make sure the exercises are suitable for your current fitness level and easy to remember so you actually do them. I also give practical advice on how to reduce the daily stress on your hip flexors, such as better desk setup, how to stand and sit more effectively, and when to take short movement breaks during the day.

Typical Results

Most clients notice they feel straighter and their lower back less tight after the first session. After 3–6 sessions combined with the exercises, many people report significant long-term improvement, with less lower back pain, better posture, improved squat depth, and easier movement when walking or running. The key difference with my approach is that I treat both the symptoms (the tight hip flexors and sore lower back) and the underlying cause (weak glutes and poor pelvic control). This is why many clients get much longer-lasting results than they experienced with previous treatments.

Frequently Asked Questions

How do I know if my hip flexors are tight?

Common signs include lower back pain or stiffness when getting up from sitting, difficulty standing completely upright with your hips pushed slightly forward, a short stride when walking or running, or knee pain during squats or lunges. You may also notice one side feels tighter than the other. During your first session I can quickly test your hip flexor length and pelvic alignment to confirm.

Can tight hip flexors really cause lower back pain?

Yes, very often. Tight hip flexors create an anterior pelvic tilt that forces the lower back muscles (especially the QL) to overwork. This is one of the most frequent causes of recurring lower back pain I see in York. Many clients are surprised when we find that their back problem is actually coming from their hips.

How many sessions will I need?

Many clients feel noticeable improvement after 2–4 sessions. For long-standing tightness or chronic lower back pain, I usually recommend an initial block of 4–6 sessions. After that, many people move to maintenance sessions once a month. I’ll give you an honest plan after the first assessment.

Will the massage be painful?

Although the front of the hip can be sensitive when the hip flexors are very tight, I always work within your comfort level and adjust pressure immediately. Most clients describe it as “nice pain” rather than sharp pain.

Is mobile massage better for hip flexor treatment?

Yes. After deep work on the hips and lower back, sitting in a car can cause the muscles to tighten up again quickly. Having treatment at home allows you to rest, move gently, or apply heat if needed, which helps the results last much longer.

Can I continue training while having treatment?

Usually yes. I’ll advise you based on what I find during the assessment. Many clients continue training with temporary modifications (e.g. reducing heavy squats, lunges, or running volume) while we release the tightness and improve stability.

Will strengthening my glutes help my tight hip flexors?

Absolutely. Tight hip flexors and weak/underactive glutes usually go together. Releasing the hip flexors gives relief, but strengthening the glutes helps keep the pelvis in a better position long-term and prevents the hip flexors from tightening up again as quickly.

Is it too late to fix tight hip flexors if I’ve had the problem for years?

It’s rarely too late. Even long-term tightness responds well to consistent release work and the right strengthening exercises. I’ve helped many clients in their 40s, 50s and beyond who had been dealing with the issue for many years.

Summary

Tight hip flexors are a hidden but very common cause of lower back pain, knee issues, and poor posture. Simply stretching or massaging the lower back often only brings temporary relief. My approach is to properly release the tight hip flexors and overworked lower back muscles, then give you targeted exercises to restore balance and strengthen the glutes. Many clients in York finally get lasting relief once we address this key area properly.

If you’re dealing with stubborn lower back pain, tight hips, or poor posture and want a proper solution, I’d be happy to help with a personalised mobile sports massage at your home.

Book A Mobile Massage

If you would like to book a mobile massage in York please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here

Gluteus Medius – Is It Causing Your Lower Back Pain?

Last Updated – July 2026

As a mobile sports and therapeutic massage therapist in York, I see a huge number of clients with stubborn lower back pain that just won’t go away, even after rest, stretching, or regular physio.

In many of these cases, the real problem is not the lower back itself. It’s a weak or tight gluteus medius, which is the important stabilising muscle on the side of your hip. When this muscle isn’t working properly, the lower back and pelvis have to compensate, leading to pain, tightness, and poor movement.

Having overcome my own 30+ years of chronic lower back pain, and with qualifications in sports massage and Advanced Personal Training, I’ve become very good at identifying and treating gluteus medius-related lower back issues. Many clients are surprised when I show them how much their “back problem” is actually coming from their glutes.

In this article, I explain why the gluteus medius is so often the hidden cause of lower back pain and exactly how I treat it with targeted sports massage and corrective work here in York.

Table Of Contents

What Is The Gluteus Medius

The gluteus medius is a very important muscle that sits on the side of your hip, underneath the larger gluteus maximus (your main buttock muscle). Its main jobs are to:

  • Move your leg out to the side (abduction)
  • Stabilise your pelvis when you’re walking, running, or standing on one leg

When this muscle is working properly, it keeps your pelvis level and helps your hips move smoothly. When it becomes weak, tight, or tired, it can cause your pelvis to drop or tilt, forcing your lower back muscles (especially the quadratus lumborum or QL) to overwork to compensate.

Problems can be caused by anything that involves you bending forward, especially while twisted or lifting something heavy. This could be in the gym or something like using a spade in the garden. Anything that puts more strain on one side than the other. The damage can also be done over longer periods, which is more likely if you lean or twist when sitting or jog on a road with a camber.

Anatomical diagram demonstrating a pelvic tilt and hip drop caused by weak or inhibited gluteus medius muscle function during a step, leading to compensatory lower back strain.

How Does The Gluteus Medius Cause Lower Back Pain

This is one of the most common patterns I see in clients with stubborn lower back pain in York. When your gluteus medius isn’t doing its job properly, whether from tightness, weakness, or fatigue, your body has to find another way to stabilise your pelvis with every step you take. The muscle that usually ends up doing the extra work is the quadratus lumborum (QL) in your lower back.

The QL is not designed to do this job for long periods. When it’s forced to compensate, it becomes tight, overworked, and painful. This is why many people feel their lower back pain is worse on one side, or why the pain keeps returning even after stretching or massaging the lower back.

In my experience, a huge number of lower back problems are actually incorrectly diagnosed gluteus medius issues. Treating only the lower back gives temporary relief at best. Real, lasting improvement usually comes when we properly address the gluteus medius and the surrounding muscles.

Anatomy diagram of the quadratus lumborum (QL) muscle group, showing common trigger point targets addressed during a deep tissue or sports massage.

Pain In Your Gluteus Medius

Although the gluteus medius is often the root cause of lower back pain, many people don’t actually feel pain directly in the muscle itself. This is because the lower back (particularly the quadratus lumborum or QL) ends up doing the extra work the gluteus medius should be doing. The QL is not designed for this, so it becomes tight, inflamed, and painful.

When pain is felt in the gluteus medius area, it is most commonly felt along the belt line, up into the lower spine, or just below the hip. Some clients also feel it deep in the buttock or radiating into the top of the leg, but very rarely is the pain felt directly over the tailbone(1).

Anatomical illustration mapping out referred pain patterns across the hip, beltline, and upper thigh, which are targeted and released during a sports massage therapy session.

How I Treat Lower Back Pain Caused By Your Gluteus Medius

If the gluteus medius is involved (which it very often is), I never treat just the lower back. That approach usually only gives short-term relief.Instead, I work on both areas together:

  • Deep release of the tight gluteus medius and surrounding hip muscles
  • Release of the overworked quadratus lumborum and erector spinae in the lower back
  • Gentle mobility work to restore proper pelvic movement

After the massage I show you specific gluteus medius activation exercises (many of which are simple enough to do at home) so the muscle starts working properly again. This stops the lower back from having to compensate.

Many clients who previously had lower back massages that gave only temporary improvements get longer-lasting relief once we properly address the gluteus medius. If originally caused by poor posture or prolonged sitting this should also be dealt with, along with strengthening the muscles.

Frequently Asked Questions

How do I know if my gluteus medius is causing my lower back pain?

Common signs include lower back pain that is worse on one side, pain along the belt line, pain that gets worse after standing or walking for long periods, or lower back pain that keeps returning even after stretching or massage. During your first session I can assess whether your gluteus medius is weak, tight, or underactive and is contributing to your pain.

Can a weak gluteus medius really cause lower back pain?

Absolutely. Not only is it very common but my own back pain was chronic because this issue was never addressed until I diagnosed and treated it myself. When the gluteus medius isn’t doing its job of stabilising the pelvis, the lower back muscles have to overwork to compensate. This is one of the most frequent patterns I see in clients with recurring lower back pain in York.

How long does it take to see results from treatment?

Many clients feel some relief after the first session. For noticeable and longer-lasting improvement I usually recommend 3–6 sessions, depending on how long you’ve had the issue and how active you are. We can also work on strengthening the gluteus medius so the improvements last long term.

Will the massage be painful?

I always work within your comfort level. The gluteus medius and QL can be quite tender when they’ve been overworked, so some areas may feel intense at first, but it should feel like a therapeutic “nice pain” rather than sharp or unpleasant. I check with you regularly and adjust pressure as needed.

Do I need to stop exercising while having treatment?

Usually not. I’ll give you honest advice after assessing you. Most clients can continue training with some modifications, such as temporarily reducing heavy squats, deadlifts, or running distance, while we work on releasing the tight muscles and activating the weak ones.

Why is mobile massage better for gluteus medius and lower back pain?

After treatment these muscles are looser and your pelvis is better aligned. Driving or sitting in a car straight afterwards can cause the muscles to tighten up again quickly. Having the session at home allows you to rest properly, do gentle movement, or apply heat if needed, which helps the results last longer.

Can strengthening the gluteus medius stop my lower back pain returning?

Yes, this is a big part of the long-term solution. Releasing the tight muscles gives you relief, but teaching the gluteus medius to work properly again, through targeted activation exercises, helps prevent the lower back from having to compensate. Many of my clients find their lower back pain becomes much less frequent or disappears for good once their glutes are stronger and functioning better.

Is it too late to fix this if I’ve had lower back pain for years?

It’s rarely too late. Even long-term issues often respond well once we release the tight compensatory muscles and properly activate the gluteus medius. I treated my own lower back pain after suffering for over 30 years and haven’t had any issues since.

Summary

Lower back pain is incredibly common, but in many cases the real problem is not actually in the lower back, it’s a weak, tight, or underactive gluteus medius.

When this important stabilising muscle isn’t working properly, the lower back (especially the QL) is forced to compensate, leading to tightness, pain, and recurring issues. Treating only the lower back usually brings only temporary relief.

My approach focuses on releasing the tight gluteus medius and surrounding hip muscles while also calming the overworked lower back. I then give you simple, targeted exercises to strengthen and reactivate the gluteus medius so the problem is less likely to return.

Many clients in York who had been struggling with stubborn lower back pain for months or years finally get meaningful, longer-lasting relief once we properly address the gluteus medius.

If you’re tired of recurring lower back pain and want to understand and fix the root cause, I’d be happy to help with a personalised mobile sports massage at your home.

Book A Mobile Massage

If you would like to book a mobile massage in York please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here

Stress Relief – How Massage Can Relax You

Massage has been proven to offer stress relief and aid relaxation. It reduces tension in muscles and provides physical and psychological help with tension and anxiety. The effects can be felt immediately. Just a single 60-minute massage can provide a host of benefits to the body and mind.

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What Is Stress

Saying we feel stressed, tense or anxious are common terms that people use, but what do they actually mean and what are their causes?

Well they are basically all ways to describe things that cause a fight-or-flight response in people, but fighting or running usually aren’t suitable for daily life. So we just have to keep it to ourselves when we get stuck in traffic or deal with difficult people at work. But the body still releases hormones like cortisol and adrenaline to send blood to our muscles and increase heart rate. If the source or the stress or anxiety is brief and infrequent this isn’t really a problem. For example, if you’re driving and have to slam on the brakes you might just feel your heart beat in your chest a little harder. But in a few minutes the feeling passes and your body returns to normal.

If the stress is a regular occurence however, it can have damaging effects upon the body. Instead of fighting we hold tension in the muscles of the shoulders, neck and jaw. Instead of fleeing we hold it in the muscles of our legs and lower back. Over time, tense and shortened muscles become the natural posture, holding on to the emotions that caused it in the first place.

How Massage Helps With Stress Relief And Relaxation

Woman Getting Stress Relief Massage In York On Back
| Massage has been proven to provide stress relief and bring relaxation

Stress relief comes when the muscles are allowed to relax, releasing the tension and anxiety that could have been held there for months. It has been proven that massage can provide stress relief and bring relaxation(1).

But stress and anxiety doesn’t just affect the muscles. The fight or flight response can also keep your internal organs in a chronic state of heightened alert. This can cause high blood pressure, problems with the gut such as ulcers or worsening of IBS symptoms. Also, an area of the brain called the Amygdala, which is linked to the fear response, can become chronically overactive. This is due to stress which can in turn lead to conditions such as anxiety, depression and insomnia.

A good massage therapist can improve blood flow and lymphatic drainage, which in turn helps boost the immune system.

What Type Of Massage For Stress Relief And Relaxation

Woman Getting Stress Relief Massage In York
| Swedish massage is usually for the whole body, while deep tissue massage tends to be restricted to certain areas of tension

A Swedish massage is most commonly used for stress relief and relaxation, usually involving the whole body. Though this is up to you. Each area receives specific attention as the massage progresses. Long effleurage strokes warm up muscles, improve blood flow and relax areas of tension. If problem areas are found, such as in the neck or shoulders, slightly deeper petrissage massage can be used. But again this is up to you. The goal is stress relief and relaxation rather than fixing chronic aches and pains. But this is often a beneficial side effect of the treatment.

Many people prefer a deep tissue massage though this is usually restricted to certain areas rather than the whole body. It can be especially useful if you know in which muscles you typically store your tension. Concentrating the work on relaxing just these problem parts can provide you with serious stress relief. Your lower back and glutes are common places where stress can cause problems that deep tissue massage treats effectively.

So it could be that your aches and pains aren’t a sign that you are getting old, they are a sign you are stressed and need a massage!

Book A Mobile Massage

If you would like to book a mobile massage in York please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here

Contra-Indications For Massage

Massage treatment generally considered a safe treatment for most people as it is non-invasive, relaxing and natural. A contra-indication is a situation in which a procedure should not be used because it may be harmful to the client or the massage therapist. It might mean that the massage will have to be limited to certain parts of the body or it could mean that you should not receive a massage at all. There are 3 types of contra-indications.

Total Contra-Indications:  This is a situation where massage is avoided completely, usually for the safety of the client and/or therapist.

Relative Contra-Indications: The massage practitioner may proceed with the treatment with a doctor’s note, but will need to modify techniques related to the client’s condition, for example, by using lighter pressure.

Local Contra-Indications: This are areas of the client’s body should not be massaged under any circumstances. It might be for the client’s own comfort, to avoid spreading infection or to avoid further injury

Total Contra-Indications

Contra-Indications - Illness - Massage In York

When you have any of these conditions, please do not book a massage:

Fever
Contagious diseases, including any cold or flu
Under the influence of alcohol or drugs, including prescription pain medication
Recent operations or acute injuries
Neuritis
Skin diseases

Local Contra-Indications

Local contra-indications mean the therapist can massage but not over any areas affected by:

Varicose veins
Undiagnosed lumps or bumps
Pregnancy
Bruising
Cuts
Abrasions
Sunburn
Undiagnosed pain
Inflammation, including arthritis

Medical Contra-Indications

If you suffer from any of the following conditions massage can only take place once it has been approved in writing by your doctor.

Cardio-vascular conditions (thrombosis, phlebitis, hypertension, heart conditions)
Any condition that a medical practitioner is already treating
Oedema
Psoriasis or eczema
High blood pressure
Osteoporosis
Cancer
Nervous or psychotic conditions
Heart problems, angina, those with pacemakers
Gynaecological infections
Epilepsy
Diabetes
Bell’s palsy, trapped or pinched nerves

Book A Mobile Massage

If you would like to book a mobile massage in York please contact me on 07713 250352 or email david@massageinyork.co.uk. Includes sports massage, deep tissue massage and Swedish massage. For more information on booking click here