Art Gallery Aching Legs Relief
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Art Gallery Aching Legs Relief Michael Gillan Ultra Marathon Recovery Specialist
Art Gallery Aching Legs Recovery Fatigued Leg recovery using an environmentally friendly recovery system The numbers of people visiting art galleries worldwide number in the millions-I have just checked-this is a lot of people visiting and walking around these huge places-and getting aching legs while they do it-they would probably see much more art than they do but unfortunately many can’t go beyond a few hours before calling it a day Why does this happen? Flat Floors and Slow Walking=aching legs
The body is like a column of fluid that is subject to air pressure, arterial pressure from the blood being pumped by the heart throughout the body and to the extreme parts such as the hands, arms, and down to legs and feet When it gets down there, it runs out of pressure to bring it back up the legs against gravity back to the body for renourishment and recycling and recirculation as fresh blood All the fluids in the body gravitate down towards the lowest part of the body; the feet-gravity holds it there where fluid separates from the depleted blood and fills the tissue spaces around the ankles
As it is not being pumped away fast enough from the lower legs, the ankles swell and if it wasn’t for the ends of the toes it would all flow out of the body all over the ground The Calf Muscle Pump
The calf muscles are a major part of circulation in the lower legs; they are the motors for a pump called the calf muscle pump that forces used blood against gravity through one-way valves in the veins back up the body, but to provide the power for this they need to be moving When you walk slowly around the flat floors in the gallery stopping to look at the artworks, fresh blood can’t enter the muscle tissues as the calf muscles tighten stop working efficiently which allows depleted blood to stagnate in the ankles and feet Because the muscle tissues are not being refreshed with supplies of fresh blood, the muscles fatigue and they ache- with the legs increasing in weight as the fluid builds up-they become heavy to carry around To stop the muscles fatiguing, fresh oxygen and nutrient filled blood has to keep being supplied to the muscles-but when the muscles are fatigued they can’t work at facilitating or supplying their own needs Copyright 2008 Michael Gillan http://www.aching-legs.org
1
Art Gallery Aching Legs Relief Michael Gillan Ultra Marathon Recovery Specialist Aching Leg Relief Just sitting down to rest is not going to help them recover When the muscles are not used they stiffen up-and on sitting for just a few minutes the muscles at the back of the legs including calf muscles shorten become ‘fixed’ in that position On standing, the shortened muscles make it difficult to walk for quite a while until they ‘warm up’ and re-stretch making walking a little easier, but because the rest did not move any depleted fluid from the legs, it is not long before the feet are throbbing and the legs aching more The relief of aching legs can be approached in different ways and the decision of which way to go is dependent on a number of factors-the biggest one being what other commitments you have in your life at that present time and the time you have to commit to it There is the passive way for those with time to spare and the active way for those without Passive Relief This is the passive way-waiting for the legs to recover themselves
The ‘passive’ option is the most recommended way to relieve aching legs
Find a quiet area and lie down with the legs elevated to let the fluid flow back (Been there-done that-didn’t seem to work too well-I was stiff when I stood up and went light headed)
Copyright 2008 Michael Gillan http://www.aching-legs.org
2
Art Gallery Aching Legs Relief Michael Gillan Ultra Marathon Recovery Specialist If you are like the ultra marathon runners and walkers and do not have time to wait for passive recovery to work at relieving those aching legs the active option is better
They suffer from sore feet, sore legs, swollen ankles, stiffness, wasted muscles, muscle cramps, tiredness, mental fatigue, restless legs, sore skin, night pains, muscle spasm, muscle wastage, swollen ankles, hyperthermia, hypothermia, temper tantrums, vomiting, food sensitivity, allergies, rashes, loss of judgement-and that is the good part
These are 2 people who have just been running for 3 days around a running track in all weathers and they have aching legs Aching legs fatigued muscles and recovery Someone with aching legs and ultra marathoners both have the same thing in common-how to recover from their aching legs and fatigued muscles quickly, and the quickest most effective way of doing this is simply to work the calf muscle pump so that the output of used blood and the input of fresh blood is increased The secret to leg recovery-the active way The calf muscle pump The calf muscles act as the motor for a pump to take it from the feet back to the body against gravity through the venous system where it is re-nourished and recirculated-but to be working they have to move.
Look at the photo above-how many towels and bottles of oil do you see? None because the latest in non-polluting, non-technical method of leg recovery techniques is being used
Copyright 2008 Michael Gillan http://www.aching-legs.org
3
Art Gallery Aching Legs Relief Michael Gillan Ultra Marathon Recovery Specialist
The active way to help the legs recover is to learn how to work with the muscles If you can use your hands you have the tools to do the job of recovery
Recovery from leg fatigue or ongoing leg maintenance Light Manual Muscle Relaxation
Here I am giving a demonstration of leg recovery in Denmark using Light Manual Muscle Relaxation More details and references on ultra marathon can be found on my websites Everyone needs recovery after a tough day-and the fact that to get it blood to the muscles in the legs needs refreshing But to get that old depleted blood in the lower legs needs pumping out of them so that new fresh blood can be pumped in-simple really
How much training and theory does it need to do this? Very little because it is not specific
Copyright 2008 Michael Gillan http://www.aching-legs.org
4
Art Gallery Aching Legs Relief Michael Gillan Ultra Marathon Recovery Specialist Below is a chart from when I discovered working with the muscles rather than on them shows how much things did improve for the runners and walkers If these figures are translated into recovery speed for the person with aching legs they would be very happy Results from 1995 Coburg 6 day footrace Name A Krouglikov
Day 1 237.2 539
Day 2 113.6 284
Day 3 130 325
Day 4 106 365
Day 5 126 315
Day 6 108 Kilometers 270 Laps
T Rusek
215.2 538
98.8 247
98 245
139.6 349
138.4 346
122.4 Kilometers 306 Laps
M T aylor
174.4 436
128.8 322
143.6 359
123.6 309
138.4 302
122.4 Kilometers 223 Laps
B Beauchamp
180.4 451
133.2 333
124 310
117.6 294
110 275
93.2 Kilometers 233 Laps
150 375
134 335
105.2 263
94.8 237
111.6 279
106 Kilometers 265 Laps
138.4 346
108.4 271
106.8 267
116.4 274
106 265
107.2 Kilometers 268 Laps
168 420
119.2 298
90 225
116.4 291
106 180
107.2 Kilometers 247 Laps
G Watts
132.2 328
96.4 241
99.2 248
104.4 261
92.8 232
133.6 Kilometers 334 Laps
C Young
142 355
91.2 228
90 225
97.6 244
88 220
92 Kilometers 230 Laps
D Kettle
138.2 332
86.8 217
90.8 227
95.2 238
94.4 236
84.4 Kilometers 212 Laps
R H ill
128 320
80.8 202
99.2 248
70 175
95.6 239
96.6 Kilometers 241 Laps
K Fisher
164 410
91.6 229
50 125
115.2 288
49.6 124
81.2 Kilometers 203 Laps
P Gray
D Parri s
I Davis
G Pollard
T Rafferty
120 74.8 73.6 68.4 69.6 61.2 Kilometers 300 187 184 171 174 153 Laps The above group came in for Light Manual Muscle Rel axation The below group did not or had their own recovery people 141.6 112.8 104.8 101.6 98 96.4 Kilometers 354 282 262 254 245 241 Laps
G McConnel
145.6 363
110.8 277
126.4 287
113.6 284
108.4 271
106 ki lometers 265 Laps
G Audley
152.8
110.8
126.4
113.6
114.8
95.2 ki lometers
S Scanlon
140.8 352
82 205
84 210
Copyright 2008 Michael Gillan J Timms 127.2 http://www.aching-legs.org
98.4
5
74.8
34 0 85 pulled out-bli sters 0
0
0 Kilometers Laps 0 ki lometers
Art Gallery Aching Legs Relief Michael Gillan Ultra Marathon Recovery Specialist
Recovery quickly-easily and in an environmentally friendly way! Light Manual Muscle Relaxation is a simple recovery system that is easy to use without the need for equipment other than the hands Resource Box
Michael Gillan is an Ultra Marathon Recovery Specialist who has been a masseur around many ultra long distance events both in Australia and internationally since he was a student in 1993 In 1995 while working at a 6 day run, he changed the approach to recovery of the athletes from the conventional way of working on the muscles using the hands and fingers to increase muscle blood circulation, to working with the muscles and making them work on themselves The results from this changeover can be seen on the Coburg result sheet on page 5 In 1996 Michael went to the Nanango 1000 Mile 16 day event where it was tested and helped the worlds 4-5 and 11th to achieve their distances Other notable events the system was tested on was World Run 1 with Jesper Olsen www.worldrun.org and the World Run 2 training camp in Denmark in 2007 Aching legs are easy to develop and unless they have a medical contribution to them (and there are many medical reasons so they should be investigated by a medical professional) they can be relatively easy to relieve If they are put in a position where they constantly ache, they can actually be the cause of medical problems (see www.hazards.org/standing) How did I discover Light Manual muscle Relaxation?
Because for my first 2 years in ultra marathon I used conventional recovery systems and they really did not work-nothing changed, nothing improved-it was not until I accidentally changed my approach from working on the muscles to working with them did things improve for both myself and the ultra entrants Aching legs should always be checked out by a medical professional before doing anything to and with them because there are many medical reasons why they may be aching-see a physician first If you want more details go to my website at http://www.aching-legs.org or to look at some nice picture instead go to http://www.redbubble.com/people/siamesecat Copyright 2008 Michael Gillan http://www.aching-legs.org
6
Art Gallery Aching Legs Relief Michael Gillan Ultra Marathon Recovery Specialist
Copyright 2008 Michael Gillan http://www.aching-legs.org
7
Art Gallery Aching Legs Recovery Fatigued Leg recovery using an environmentally friendly recovery system The numbers of people visiting art galleries worldwide number in the millions-I have just checked-this is a lot of people visiting and walking around these huge places-and getting aching legs while they do it-they would probably see much more art than they do but unfortunately many can’t go beyond a few hours before calling it a day Why does this happen? Flat Floors and Slow Walking=aching legs
The body is like a column of fluid that is subject to air pressure, arterial pressure from the blood being pumped by the heart throughout the body and to the extreme parts such as the hands, arms, and down to legs and feet When it gets down there, it runs out of pressure to bring it back up the legs against gravity back to the body for renourishment and recycling and recirculation as fresh blood All the fluids in the body gravitate down towards the lowest part of the body; the feet-gravity holds it there where fluid separates from the depleted blood and fills the tissue spaces around the ankles
As it is not being pumped away fast enough from the lower legs, the ankles swell and if it wasn’t for the ends of the toes it would all flow out of the body all over the ground The Calf Muscle Pump
The calf muscles are a major part of circulation in the lower legs; they are the motors for a pump called the calf muscle pump that forces used blood against gravity through one-way valves in the veins back up the body, but to provide the power for this they need to be moving When you walk slowly around the flat floors in the gallery stopping to look at the artworks, fresh blood can’t enter the muscle tissues as the calf muscles tighten stop working efficiently which allows depleted blood to stagnate in the ankles and feet Because the muscle tissues are not being refreshed with supplies of fresh blood, the muscles fatigue and they ache- with the legs increasing in weight as the fluid builds up-they become heavy to carry around To stop the muscles fatiguing, fresh oxygen and nutrient filled blood has to keep being supplied to the muscles-but when the muscles are fatigued they can’t work at facilitating or supplying their own needs Copyright 2008 Michael Gillan http://www.aching-legs.org
1
Art Gallery Aching Legs Relief Michael Gillan Ultra Marathon Recovery Specialist Aching Leg Relief Just sitting down to rest is not going to help them recover When the muscles are not used they stiffen up-and on sitting for just a few minutes the muscles at the back of the legs including calf muscles shorten become ‘fixed’ in that position On standing, the shortened muscles make it difficult to walk for quite a while until they ‘warm up’ and re-stretch making walking a little easier, but because the rest did not move any depleted fluid from the legs, it is not long before the feet are throbbing and the legs aching more The relief of aching legs can be approached in different ways and the decision of which way to go is dependent on a number of factors-the biggest one being what other commitments you have in your life at that present time and the time you have to commit to it There is the passive way for those with time to spare and the active way for those without Passive Relief This is the passive way-waiting for the legs to recover themselves
The ‘passive’ option is the most recommended way to relieve aching legs
Find a quiet area and lie down with the legs elevated to let the fluid flow back (Been there-done that-didn’t seem to work too well-I was stiff when I stood up and went light headed)
Copyright 2008 Michael Gillan http://www.aching-legs.org
2
Art Gallery Aching Legs Relief Michael Gillan Ultra Marathon Recovery Specialist If you are like the ultra marathon runners and walkers and do not have time to wait for passive recovery to work at relieving those aching legs the active option is better
They suffer from sore feet, sore legs, swollen ankles, stiffness, wasted muscles, muscle cramps, tiredness, mental fatigue, restless legs, sore skin, night pains, muscle spasm, muscle wastage, swollen ankles, hyperthermia, hypothermia, temper tantrums, vomiting, food sensitivity, allergies, rashes, loss of judgement-and that is the good part
These are 2 people who have just been running for 3 days around a running track in all weathers and they have aching legs Aching legs fatigued muscles and recovery Someone with aching legs and ultra marathoners both have the same thing in common-how to recover from their aching legs and fatigued muscles quickly, and the quickest most effective way of doing this is simply to work the calf muscle pump so that the output of used blood and the input of fresh blood is increased The secret to leg recovery-the active way The calf muscle pump The calf muscles act as the motor for a pump to take it from the feet back to the body against gravity through the venous system where it is re-nourished and recirculated-but to be working they have to move.
Look at the photo above-how many towels and bottles of oil do you see? None because the latest in non-polluting, non-technical method of leg recovery techniques is being used
Copyright 2008 Michael Gillan http://www.aching-legs.org
3
Art Gallery Aching Legs Relief Michael Gillan Ultra Marathon Recovery Specialist
The active way to help the legs recover is to learn how to work with the muscles If you can use your hands you have the tools to do the job of recovery
Recovery from leg fatigue or ongoing leg maintenance Light Manual Muscle Relaxation
Here I am giving a demonstration of leg recovery in Denmark using Light Manual Muscle Relaxation More details and references on ultra marathon can be found on my websites Everyone needs recovery after a tough day-and the fact that to get it blood to the muscles in the legs needs refreshing But to get that old depleted blood in the lower legs needs pumping out of them so that new fresh blood can be pumped in-simple really
How much training and theory does it need to do this? Very little because it is not specific
Copyright 2008 Michael Gillan http://www.aching-legs.org
4
Art Gallery Aching Legs Relief Michael Gillan Ultra Marathon Recovery Specialist Below is a chart from when I discovered working with the muscles rather than on them shows how much things did improve for the runners and walkers If these figures are translated into recovery speed for the person with aching legs they would be very happy Results from 1995 Coburg 6 day footrace Name A Krouglikov
Day 1 237.2 539
Day 2 113.6 284
Day 3 130 325
Day 4 106 365
Day 5 126 315
Day 6 108 Kilometers 270 Laps
T Rusek
215.2 538
98.8 247
98 245
139.6 349
138.4 346
122.4 Kilometers 306 Laps
M T aylor
174.4 436
128.8 322
143.6 359
123.6 309
138.4 302
122.4 Kilometers 223 Laps
B Beauchamp
180.4 451
133.2 333
124 310
117.6 294
110 275
93.2 Kilometers 233 Laps
150 375
134 335
105.2 263
94.8 237
111.6 279
106 Kilometers 265 Laps
138.4 346
108.4 271
106.8 267
116.4 274
106 265
107.2 Kilometers 268 Laps
168 420
119.2 298
90 225
116.4 291
106 180
107.2 Kilometers 247 Laps
G Watts
132.2 328
96.4 241
99.2 248
104.4 261
92.8 232
133.6 Kilometers 334 Laps
C Young
142 355
91.2 228
90 225
97.6 244
88 220
92 Kilometers 230 Laps
D Kettle
138.2 332
86.8 217
90.8 227
95.2 238
94.4 236
84.4 Kilometers 212 Laps
R H ill
128 320
80.8 202
99.2 248
70 175
95.6 239
96.6 Kilometers 241 Laps
K Fisher
164 410
91.6 229
50 125
115.2 288
49.6 124
81.2 Kilometers 203 Laps
P Gray
D Parri s
I Davis
G Pollard
T Rafferty
120 74.8 73.6 68.4 69.6 61.2 Kilometers 300 187 184 171 174 153 Laps The above group came in for Light Manual Muscle Rel axation The below group did not or had their own recovery people 141.6 112.8 104.8 101.6 98 96.4 Kilometers 354 282 262 254 245 241 Laps
G McConnel
145.6 363
110.8 277
126.4 287
113.6 284
108.4 271
106 ki lometers 265 Laps
G Audley
152.8
110.8
126.4
113.6
114.8
95.2 ki lometers
S Scanlon
140.8 352
82 205
84 210
Copyright 2008 Michael Gillan J Timms 127.2 http://www.aching-legs.org
98.4
5
74.8
34 0 85 pulled out-bli sters 0
0
0 Kilometers Laps 0 ki lometers
Art Gallery Aching Legs Relief Michael Gillan Ultra Marathon Recovery Specialist
Recovery quickly-easily and in an environmentally friendly way! Light Manual Muscle Relaxation is a simple recovery system that is easy to use without the need for equipment other than the hands Resource Box
Michael Gillan is an Ultra Marathon Recovery Specialist who has been a masseur around many ultra long distance events both in Australia and internationally since he was a student in 1993 In 1995 while working at a 6 day run, he changed the approach to recovery of the athletes from the conventional way of working on the muscles using the hands and fingers to increase muscle blood circulation, to working with the muscles and making them work on themselves The results from this changeover can be seen on the Coburg result sheet on page 5 In 1996 Michael went to the Nanango 1000 Mile 16 day event where it was tested and helped the worlds 4-5 and 11th to achieve their distances Other notable events the system was tested on was World Run 1 with Jesper Olsen www.worldrun.org and the World Run 2 training camp in Denmark in 2007 Aching legs are easy to develop and unless they have a medical contribution to them (and there are many medical reasons so they should be investigated by a medical professional) they can be relatively easy to relieve If they are put in a position where they constantly ache, they can actually be the cause of medical problems (see www.hazards.org/standing) How did I discover Light Manual muscle Relaxation?
Because for my first 2 years in ultra marathon I used conventional recovery systems and they really did not work-nothing changed, nothing improved-it was not until I accidentally changed my approach from working on the muscles to working with them did things improve for both myself and the ultra entrants Aching legs should always be checked out by a medical professional before doing anything to and with them because there are many medical reasons why they may be aching-see a physician first If you want more details go to my website at http://www.aching-legs.org or to look at some nice picture instead go to http://www.redbubble.com/people/siamesecat Copyright 2008 Michael Gillan http://www.aching-legs.org
6
Art Gallery Aching Legs Relief Michael Gillan Ultra Marathon Recovery Specialist
Copyright 2008 Michael Gillan http://www.aching-legs.org
7
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