Yesterday, Sydney turned it on.
The weather was beautiful, the city was buzzing, and thousands of runners took over the streets for the HOKA Runaway Sydney Half Marathon, one of Sydney’s most iconic running events. The official event describes it as a unique city running experience through the heart of Sydney CBD, with Sydney landmarks, autumn energy and a finisher medal waiting at the end. (Runaway Sydney Half)
And yes — I was one of those finishers.
21.1km is no joke.
It is exciting, emotional, painful, empowering and humbling all at once. One minute you are floating on race-day adrenaline, the next minute your body starts having a very firm conversation with you.
For me, that conversation started around the 15km mark.
My knee alignment issues kicked in, and I could feel that familiar pull through the outside of the knee, ITB area and calves. The kind of pain that makes you suddenly very aware of every single step.
But I finished.
And honestly, what a day.
There is something so special about running through Sydney on a crisp autumn morning, surrounded by people pushing themselves, smiling, struggling, laughing and getting it done. The energy was incredible.
But now comes the part many runners forget.
Recovery.
And recovery is where your body either rebuilds well — or starts quietly setting you up for the next injury.
At Jackie’s Sports Massage, recovery is not just about a nice massage. It is about real relief, better movement and helping active people feel better in their bodies again. That is the foundation of what we do every day at JSM: targeted sports and remedial massage in a calm, welcoming environment so busy, high-performing people can reset, rebuild and return to the life and sports they love.
Why your body hurts after a half marathon
After 21.1km, your legs have taken thousands of repetitive impacts.
Your calves, quads, glutes, hamstrings, hip flexors and feet have all worked hard to keep you moving. If there is any weakness, tightness or alignment issue sitting underneath the surface, race day has a funny little way of exposing it.
Common post-half marathon issues include:
- Tight calves
- Heavy quads
- Sore hips
- Lower back tension
- Foot and Achilles tightness
- Knee pain
- ITB irritation
- General stiffness and fatigue
For a lot of runners, knee pain is not always “just the knee.”
Often it is linked to what is happening above and below the joint — the hips, glutes, ITB, calves and ankle mobility all play a role.
That was exactly my experience yesterday.
By 15km, my knee was telling me something was off. Not catastrophic. Not dramatic. Just enough to say, “Jackie, we need to deal with this properly.”
Classic body sass.
Recovery massage after a half marathon
A good recovery massage after a half marathon is not about smashing the body.
Your nervous system has already been through enough.
The goal is to help calm the system, reduce excessive muscle tension, improve circulation and ease the areas that are overloaded from the run.
At JSM, we often work through:
- Calves and Achilles
- Quads and hip flexors
- Glutes and deep hip rotators
- ITB/TFL area
- Hamstrings
- Lower back
- Feet and plantar fascia
For my own recovery, I knew I needed focused work through my ITB area and calves, with some cupping to help ease the tightness and reduce that pulling sensation around the knee.
Cupping can be especially helpful when the tissue feels stuck, grippy or overloaded. It helps create space through the fascia and can feel like a big reset for tired, tight running legs.
Not always pretty.
Usually worth it.
What to do in the first 24–72 hours after your race
The biggest mistake runners make after a big event is doing nothing, then wondering why they still feel like a wooden chair three days later.
Here is what I recommend:
1. Keep moving gently
A slow walk, gentle mobility or easy stretching can help your body flush out stiffness. Do not go straight into hard training.
Your legs have earned a minute.
2. Use heat for general tightness
A warm shower, bath, sauna or heat pack can help ease muscular tightness and calm the nervous system.
3. Book a recovery massage
Ideally within the first few days after the race.
Your therapist can assess what feels overloaded, where your movement is restricted, and whether your knee pain is coming from the knee itself or from tension through the hip, ITB, glutes or calves.
4. Hydrate and eat properly
Recovery is not just stretching and massage. Your body needs fluids, minerals, protein and sleep to repair properly.
5. Listen to pain that changes your gait
If you are limping, compensating or your knee pain is sharp, worsening or affecting stairs, do not ignore it. That is your body sending a very clear email with “urgent” in the subject line.
Why knee alignment matters for runners
When your knee does not track well under load, the body starts to compensate.
Your hip may drop. Your foot may roll. Your ITB may tighten. Your calves may overwork. Your glutes may switch off.
By the time pain shows up at the knee, the real issue may have been building for weeks or months.
This is why sports massage is so helpful for runners.
We do not just rub the sore spot. We look at the chain.
The knee is often the victim, not the villain.
A personal note from Jackie
I have treated runners for over 30 years, and yesterday I was reminded again of what I tell clients all the time:
You can be strong, fit and experienced — and your body will still ask for care.
Finishing the Sydney Half Marathon with knee pain did not make me feel disappointed. It made me feel even more connected to what so many of our clients experience.
You train.
You show up.
You push through.
You finish.
Then your body needs support.
That is not weakness.
That is recovery.
And recovery is what keeps you doing the things you love.
Whether you ran your first half marathon yesterday, chased a PB, walked parts of it, battled knee pain, or simply crossed that finish line with everything you had — congratulations.
You did something hard.
Now look after the body that got you there.
At Jackie’s Sports Massage, we specialise in helping runners, cyclists, triathletes, desk athletes and everyday active people recover properly, move better and feel stronger in their bodies. Our work is grounded in real results, real relief and genuine care — not just relaxation fluff.
Book your recovery massage this week and give your legs the thank-you they deserve.
Your next run will feel better for it.
X Jackie
