Baby Boomer Dancers Leg Relief

The Baby Boomer Dancer-Aching Legs Relief-Michael Gillan ultra marathon recovery specialist Baby Boomer Dancing and Aching Legs Many baby boomers (or seniors) learned to dance when they were young-they usually like to continue it as they advance in years-unfortunately the legs they used to dance on through the night on can now only dance until early evening before they start to feel the effects that can also take longer to recover from If the legs are not enjoying the dance neither will the rest of your body because with unhappy legs carrying it around movement will be slowed; protests from them will continued to be felt even after you decide to rest them Being a baby boomer and enjoying dancing myself, I can relate to aching legs from the dance floor and much of the time my legs feel like long distance runners do

How a baby boomer can feel after an evening of dancing Well not so severe but sometimes it feels like it! Whether you go home with your partner or not aching legs and sore feet were not on your dance list but you went home with them anyway The legs can show they have had enough of being worked by feeling irritable and aching when the owner finally stops to give them a rest At night, they can prevent sleep by being 'restless' and need moving to find the most comfortable position to sleep in-on getting up after sitting or lying down, difficulties in moving and walking through stiffness and soreness may be experienced that may wear off slightly as the muscle warm up The feet may throb and feel hot from both the inside and outside even after bathing and the shoes may be difficult to put on both because the feet may be swollen

The ankles and feet have swollen, making the shoes tight; as they swell it makes the person walk a little differently to the way they usually do; the extra stress on the muscles tightens them more Copyright 2009 Michael Gillan 1 http://seniors.aching-legs-relief.com/dancing_tired_legs_recovery.html

The Baby Boomer Dancer-Aching Legs Relief-Michael Gillan ultra marathon recovery specialist Walking and standing on the legs for long periods can cause poor circulation and aching legs which can affect dancing enjoyment Hours on the feet dancing, tightens the leg muscles preventing them doing one of the jobs they need to do; assist in pumping use blood and fluids up the legs back to the body. Leg fatigue and Poor circulation The muscles need a constant supply of fresh blood going in to the tissues, to keep this happening, used blood has to be removed from the legs because if not, it acts as block and prevents the exchange Muscles fatigue because the tissues are not receiving enough supplies of fresh blood to keep them working properly-they can't recover and continue to do what they are supposed to be there for-to provide us with mobility Gravity and the weight of blood in the body

Water is subject to pressure-the deeper it is the more pressure there is at the bottom; on the surface the swimmer feels none, but the deeper they go the more the pressure increases Blood in the body is similar; in a standing person, the pressure at the head is almost non-existent, but at the feet the lowest part of the body, the pressure and the weight of the blood in the veins is higher The body is subject to 2 types of pressure down towards the feet Pressure from the arteries-Forced Pressure

The arteries take fresh blood away from the heart under pressure to all parts of the body; including the legs and feet; because the blood is being pumped through large arteries the pressure is high but as it passes into smaller and smaller vessels the pressure reduces By the time it reaches the feet, there is none left to return it back up the legs back to the body again Pressure from the veins-Pressure of weight

The veins are the vessels whose job it is to take it back up the legs where it is re-nourished and the heart sends it back out again-they have one-way valves in them which open to let the used blood pass through them-and the flaps close to stop the blood from going back down towards the feet again The Calf Muscle Pump The way used blood gets back up the legs so that it can be replaced by fresh blood is by a special system called the Calf Muscle Pump which is made up of the muscles in the legs-but the main power to drive it all are the calf muscles The calf muscle pump forces used blood against gravity through the veins up the legs back to the body for recycling by alternately putting pressure on the venous system and releasing it As the muscles squeeze, they open the one-way valves, letting blood pass through them; when the tension is released, they close stopping the blood flowing back down towards the feet Depleted blood is progressively moved from the lower legs back up to the body where it is renourished with oxygen and nutrients and sent back out again to various parts of the body through the arteries Copyright 2009 Michael Gillan 2 http://seniors.aching-legs-relief.com/dancing_tired_legs_recovery.html

The Baby Boomer Dancer-Aching Legs Relief-Michael Gillan ultra marathon recovery specialist Muscle tightness prevents the system working properly by limiting the extent to which he muscles can apply pressure and release it-it also limits the flexibility of the vein valves to open and close-reducing the amount of used blood that can pass through them First aid needed for leg muscles when they are fatigued To assist the legs to recover when they are fatigued they need some form of first aid to empty the depleted flood and lymph fluid out of the legs to make way for fresh blood to flood the muscle tissues with oxygen This can be done in either of 2 ways

Reversing the effects of gravity-the ‘passive’way

A way to change the pressure of gravity of course is to simply lie down with the legs elevated higher than the body-this will let the fluid in the ankles flow back so the fresh blood can flood the muscle tissues and help them to recover. However this does not do anything towards relieving the legs of muscle tightness

Because it relies on gravity to do the work, the legs are just waiting for it to all happen for an unspecified period time that could be spent doing something else-like dancing for instance Not too many dancing venues have recovery bars where you can go and lie down for half an hour with the legs elevated-and your partner is certainly not going to hang around waiting-they are going to be off with another partner Or you can relieve those legs the sneaky way while they go to the rest rooms (or you do) by taking recovery into your own hands Recover the Active Way! Sneaky Leg Recovery for the Baby Boomer Dancer Simply carry a length of string in the purse or pocket and use it to relieve the aching legs This can be done using-Do It Yourself Recovery!

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Simplicity

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Predictability

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Consistency

Copyright 2009 Michael Gillan 3 http://seniors.aching-legs-relief.com/dancing_tired_legs_recovery.html

The Baby Boomer Dancer-Aching Legs Relief-Michael Gillan ultra marathon recovery specialist Using a system that is

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No disrobing

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No oil used

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Non invasive

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User friendly

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Easy to learn

This is applied using The latest in non-technical, non-invasive 'cutting edge' solutions to fatigued aching legs relief-

Light Manual Muscle Relaxation

Copyright 2009 Michael Gillan 4 http://seniors.aching-legs-relief.com/dancing_tired_legs_recovery.html

The Baby Boomer Dancer-Aching Legs Relief-Michael Gillan ultra marathon recovery specialist What is Light Manual Muscle Relaxation? It is a Do-It-Yourself method based on encouraging the muscles and tissues to assist in their own recovery-it works with the muscles not on them •

It is not a massage system

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It is not invasive

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It is not aggressive

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It is not time consuming

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It does not need disrobing

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It does not need oil applied to the skin

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It does not need strong hands and fingers

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It does not need hand/brain coordination

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It does not need equipment

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It does not work on the muscles

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It does not work on any specific injuries

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It does not threaten the integrity of the muscles

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It does not use force on the muscles

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It does not need more than a few minutes to do

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It does not require a long course or workshop

It is a clean-green-recovery machine

Copyright 2009 Michael Gillan 5 http://seniors.aching-legs-relief.com/dancing_tired_legs_recovery.html

The Baby Boomer Dancer-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 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 Parris

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 Relaxation 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 kilometers 265 Laps

G Audley

152.8

110.8

126.4

113.6

114.8

95.2 kilometers

S Scanlon

140.8 352

82 205

84 210

J Timms

127.2

98.4

74.8

34 0 85 pulled out-blisters 0

0

Copyright 2009 Michael Gillan 6 http://seniors.aching-legs-relief.com/dancing_tired_legs_recovery.html

0 Kilometers Laps 0 kilometers

The Baby Boomer Dancer-Aching Legs Relief-Michael Gillan ultra marathon recovery specialist What they say about Light Manual Muscle Relaxation

Michael’s methods of massage and blister care helped me to stay mobile throughout the race and to recover quickly afterwards. His techniques are safe and gentle. Unlike some treatments, which put the runners and walkers at risk of muscle tears or infection, Michael’s techniques are light, safe, reassuring, and highly effective. They enhance comfort and flexibility, build confidence, and promote success. This booklet will help others to learn and practice Michael’s methods. It is recommended reading for everyone who walks and runs and who wants to go further, go faster, or just to enjoy life more!!' SANDRA BROWN 1996 Ladies 1000 Mile World Record Holder 1999 Ladies 100 mile Race walking World Record Holder “I know that your massage kept a number of competitors in the event. The cold weather of Saturday afternoon and night certainly got to many of the walkers and your prompt action had them back in the race after a short stop. In years past, that would have ended up as a non-finish; a number of walkers were able to keep going for the full 24 hours on the basis of your expert help.” Tim Ericson Secretary Australian Centurions Club 'I have known Michael Gillan for many years and have always got quick relief for my aches and pains from the stretching he performs'. CLIFF YOUNG-Ultra marathon runner

Books I have used in my research

Travell S.G. Simons D.G. Myofascial Pain & Dysfunction: The Trigger Point Manual Williams & Williams 1983 Travell J. Rinzler S.H. The Myofascial Genesis of Pain Post Grad Med. 1952 Modern Treatment for Lymphoedema Casley-smith Judith & Casley-Smith J.R. 5th edition Touching Montague Ashley Harper & Row ‘Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-7263994-0 Essentials of Anatomy and Physiology-Seeley Stephens and Tate-Mosby Year Book ISBN 0-80160227-0 ‘Textbook of medical Physiology” (Physiology- fourth edition-Robert M. Berne, Mathew N. Levy, Bruce M. Koeppen, Bruce A. Stanton-Mosby ISBN 0-8151-0952-0)

Copyright 2009 Michael Gillan 7 http://seniors.aching-legs-relief.com/dancing_tired_legs_recovery.html

The Baby Boomer Dancer-Aching Legs Relief-Michael Gillan ultra marathon recovery specialist 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 World Run Recovery 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 How can someone with aching legs benefit?

Because the muscles are being worked with they are actually doing the work-this means that the skills needed to do the recovery after training and competition do not have to be as great or as complicated as when they are being worked on Nothing is being fixed nor is any attempt being made to repair anything All that is happening is that the body is repairing itself-we are just facilitating it’s ability to do that by increasing circulation to the muscles

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 on Light Manual Muscle Relaxation go to my website at http://seniors.aching-legs-relief.com/dancing_tired_legs_recovery.html

Copyright 2009 Michael Gillan 8 http://seniors.aching-legs-relief.com/dancing_tired_legs_recovery.html