Whether you’re pounding out miles on the pavement, carving through snow on the slopes, chasing a ball across the padel court, or simply walking the dog across uneven ground, lower-limb injuries are extremely common — and routinely treated in physiotherapy and sports therapy settings.
Some injuries appear suddenly, like an ankle roll or impact during sport. But many develop slowly over time. These gradual-onset injuries often stem from factors such as insufficient strength training, inadequate warm-up, poor biomechanics, overuse, sudden increases in load, inappropriate footwear, prior injury, or other non-contact causes.
Common lower-limb injuries we treat include:
- Achilles tendonitis and other tendinopathies
- Runner’s Knee (Patellofemoral Pain Syndrome)
- Anterior Ankle Impingement
- ACL/MCL tears
- Stress fractures
- Muscle strains
- Ligament sprains
- Shin splints (Medial Tibial Stress Syndrome)
When is massage appropriate?
Massage should not be applied directly to the injured site during the acute inflammatory phase (usually the first 24–72 hours), as this can worsen damage and pain. However, treatment to surrounding tissues — and other parts of the body — can still be beneficial. These sessions help calm the nervous system, reduce pain perception, and support the overall healing environment.
The goals of post-injury massage may include:
- Managing and reducing pain
- Increasing healthy blood, lymphatic, and venous flow
- Softening scar tissue and improving fibre alignment
- Supporting quicker and more effective tissue repair
- Preventing compensatory movement patterns
- Improving proprioception (your body’s positional awareness)
- Reducing adhesions and restrictions within soft tissues
Techniques that support recovery
Here at Physio on the Green, we will tailor each session to the needs of your body and injury. Techniques such as effleurage, petrissage, and compression allow for gentle palpation of tissues — helping assess inflammation or damage, stimulate circulation, remove metabolic waste, and bring oxygen and nutrients to the area to support cellular repair.
In cases where fear of movement or re-injury is present, Muscle Energy Technique (MET) can be particularly effective. MET encourages controlled movement, helping restore confidence, enhance proprioception, and improve range of motion in a safe, collaborative way.
Working as part of a rehab team
Massage therapy is most effective when integrated within a wider rehabilitation approach. At Physio on the Green, we actively collaborate with your physiotherapist and Pilates instructor to ensure treatment is coordinated, consistent, and optimised for your recovery and journey.
- The physiotherapist assesses the underlying cause of the injury, guides tissue healing timelines, and develops the rehabilitation program. They can also help to refer to other services like VALD, Ultrasound, Running/bike assessments, and shockwave if appropriate.
- The massage therapist supports these goals by reducing muscle tension, improving circulation, managing pain, and preparing tissues for movement.
- The Pilates instructor reinforces muscular balance, alignment, and controlled movement patterns to prevent re-injury and improve functional mobility.
Together, this creates a loop of communication and shared insight: your progress in one modality informs the others. That means faster recovery, safer progression, and better long-term outcomes.
Written by Susan Aitchison | Sports Massage therapist | Pregnancy & Scar tissue therapist
References
- Portillo-Soto, A., et al, 2014. Comparison of blood flow changes with soft tissue mobilization and massage therapy. The Journal of Alternative and Complimentary Medicine, 20(12),pp.932-936
- Threlkeld, A. J., 1992. The effects of manual therapy on connective tissue. Physical Therapy, 72(12), pp. 893-902