Baby Boomer Social Tennis Recovery

Social Tennis Recovery using the World Run Recovery System

Baby Boomer Social Tennis Recovery It is tennis tournament time-the Hopman Cup-the Australian Open-the Brisbane International and when our tennis season finishes there are the American series, French Open, Wimbledon, and many other tournaments both professional and amateur and also at the bay boomer level there is senior’s social tennis that is played every bit as competitively

With all these tournaments to attend, wear and tear on the body increases through match play fatigue and the muscle stiffness and soreness that accompanies it-as we age the body does not recover as quickly as it did at a younger age Recovery is important for any sports person, but at the baby boomer level it is even more important as after all, the tennis that is played is only a social game, and there is a life after the tournament has finished

After a hard match you could lie down like this to try to recover-but you may not be able to stand up again-win or lose, it is most undignified way to finish a game

The muscles being enlisted to assist in their own recovery Or you could get a friend to do this to you after the match and be recovering faster to get to the after match celebrations and enjoying them more The most effective time to help recovery is while the muscles are still warm

This is while the muscles are in the 'window of opportunity'- and are still warm and pliable Copyright 2008 Michael Gillan ultra marathon recovery specialist http://seniors.aching-legs-relief.com/social_tennis_recovery.html

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Social Tennis Recovery using the World Run Recovery System In the normal course of events there is very little injury other than small micro-tears in the over used muscle tissues to increase muscle stress -unless there has been a problem from an exterior sources such as impact or bio-mechanical causes (tennis shoes, playing surface, blisters) At this stage, the muscles will be sore and fatigued and working on them using conventional recovery systems may do more harm than good because it interferes with the bodies own recovery processes which start as soon as the muscles stop being stressed Directly after the game, the greatest need of the muscles in immediate post event recovery is to get rid of by-products and wastes that have accumulated in the tissues-as they are removed, fresh blood enters the tissues enhancing healing *Using conventional methods of recovery is not appropriate at this time and it may be ineffective as these are being repaired by the body itself, any intrusive outside interference will slow this process. In the middle of a tournament is not when the repair process needs slowing down as it can reduce the competitive edge of the player and increase muscle fatigue Some research has shown that conventional systems do not help with recovery if it is done within 2 hours of the end of the event-but all agree the athlete is still benefiting from the psychological effect more than the physical as it gives after competition winds down.

This is my competition area at a 6 day run-if I used conventional recovery methods with my people I may stop an event What do I use to recover my people during and after events? I use a system I call the World Run Recovery System This is a simple, easy, system that is fast and effective to deal with muscle soreness and stiffness

It is also environmentally friendly as it does not use oil on the skin

Copyright 2008 Michael Gillan ultra marathon recovery specialist http://seniors.aching-legs-relief.com/social_tennis_recovery.html

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Social Tennis Recovery using the World Run Recovery System The World Run Recovery System The World Run Recovery System offers the baby boomer an alternative way of assisting recovery without interfering with the healing processes that are already happening at the micro-cellular level of repair-and it does this without putting the muscles at risk of being injured by too much pressure generated by the ends of the fingers working into the tissues. The system works by using the bodies own mechanics of bones, joints, and muscles to push used blood and toxins from the lower legs-these can then be replaced by fresh blood-oxygen filled blood which will enhance recovery time and speed the recovery of the sportsperson Enhancing recovery quickly and easily using the principles of

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Simplicity

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Predictability

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Consistency

Using these principles it is possible to not only enhance recovery times, but to do it without the inconvenience of disrobing or using oils or equipment such as massage table towels or needing the handskills or techniques of modern massage practises. This places easy recovery for anyone to use with very little training and without any equipment to buy or maintain

My only equipment for 24 hour run consisted of a chair next to the bottles to maintain the leg recovery of 20 people when I looked after the Danish team at the world championships in 2007

Copyright 2008 Michael Gillan ultra marathon recovery specialist http://seniors.aching-legs-relief.com/social_tennis_recovery.html

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Social Tennis Recovery using the World Run Recovery System Advantages of this type of recovery system For the senior player, the advantage of this type of system is that it makes them independent and frees them from static recovery time enabling them to get back to their social tennis within the shortest recovery time they can get It gives them freedom to start their own recovery straight after a match and before going into the next one with only limit no matter how long it takes them to finish and continue the recovery at home in privacy There is nothing wrong with the legs in recovery, so they is basically nothing to fix-there is no point getting in using complicated recovery systems that •

Will cost a great deal of money

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Will take a lot end of study

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Will need equipment

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Will need SOMEONE to use it

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Many players do not have an understanding partner who will help them to recover in between playing so they need something that will be easy to do, and will be effective when it is used.

The World Run Recovery System has been tested by many runners and walkers around the world ( www.worldrun.org) *References and citations PubMed-Manual massage and recovery of muscle function following exercise: a literature review. PMID: 9007768 [PubMed - indexed for MEDLINE] The mechanisms of massage and effects on performance, muscle recovery and injury prevention. PMID: 15730338 [PubMed - indexed for MEDLINE] http://www.webmd.com/content/Article/92/101950.htm SOURCES: Hinds, T. Medicine & Science in Sports and Exercise, August 2004; vol 36: pp 1308-1313.

Copyright 2008 Michael Gillan ultra marathon recovery specialist http://seniors.aching-legs-relief.com/social_tennis_recovery.html

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Social Tennis Recovery using the World Run Recovery System Finally here is a chart from the 1995 Colac (Australia) 6 day event where I changed the recovery system over from working on the muscles to working with them-it demonstrates the differences that can be achieved though a change of approach to recovery 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

J Timms

127.2

98.4

74.8

34 0 85 pulled out-bli sters 0

0

0 Kilometers Laps 0 ki lometers

Copyright 2008 Michael Gillan ultra marathon recovery specialist http://seniors.aching-legs-relief.com/social_tennis_recovery.html

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Social Tennis Recovery using the World Run Recovery System What they say about the World Run Recovery System 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 gentle, 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-75-80 24 Hour World Record Holder (150.07 kilometers) A word from Jesper Olsen World Runner about The World Run Recovery System

“If I hadn't had the qualified help from the excellent masseur Michael Gillan, taking several thousands of km out of my legs, I could spare myself the effort!” “My crew for the current stages, Michael Gillan, has proven to have other talents than the quite taxing job of taking care of all the requirements of a really tired ultra runner! He has since years back been working on a new approach to stretching and muscle-rebuilding for ultra runners. I have the last two days tried his careful stretch and massage, and a bit to my surprise the muscles are beginning to feel like before the start back in Greenwich, London!! Usually I doesn’t take massage as the legs of an ultra runner will often be quite sore during the long time events (and especially in an multi-year event like this...), and getting a massage can at times cause more injury and cramping up than good. For example my last massage was some 12 000km ago when I ran the 12-hour competition in Finland. And so far that has been the only one. But Gillan came with best recommendations from my main contact in Australia, Phil Essam, who besides being vice president in the Australian Ultra runners Association has heaps of good knowledge to share. And this new kind of mild massage for ultra runners is definitely one of the good tips! There should be a fair chance that I actually get fresh enough to do some decent running at the 6 Day Race that I have coming up in Colac from the 21.November. I quite look forward to that, even though I can’t expect to make a top class result :-)” He won! 756.2 kilometers (Jesper holds the record for the longest run in history over 26000 kilometers and the first person to run around the world Taken from www.worldrun.org

The World Run Recovery System is a simple system that is easy to use without the need for equipment other than the hands

Copyright 2008 Michael Gillan ultra marathon recovery specialist http://seniors.aching-legs-relief.com/social_tennis_recovery.html

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Social Tennis Recovery using the World Run Recovery System 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/social_tennis_recovery.html

Leg recovery using an environmentally friendly recovery system

Copyright 2008 Michael Gillan ultra marathon recovery specialist http://seniors.aching-legs-relief.com/social_tennis_recovery.html

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Social Tennis Recovery using the World Run Recovery System

Copyright 2008 Michael Gillan ultra marathon recovery specialist

http://www.aching-legs-relief.com/tennis_player_recovery.html

Copyright 2008 Michael Gillan ultra marathon recovery specialist http://seniors.aching-legs-relief.com/social_tennis_recovery.html

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