Ballroom Recovery Article

Dancing-the calf muscle pump and aching legs Michael Gillan Ultra Marathon Recovery Specialist

The Ballroom Dancer’s Aching Legs Recovery Fatigued Leg recovery using an environmentally friendly recovery system Ballroom dancing is a fine way to keep fit and meet people-but there is a problem that can ruin a night out (or the chances of a continuing friendship) Aching legs particularly halfway through or near the end of the evening can reduce the nights enjoyment especially when the other person seems to be full of energy still and wants to dance with you to the end The romance of the dance may take a slight battering as the feet ache and the legs throb and yet if you want to take a rest, there is a chance that the opportunity of a lifetime may slip away as the partner goes off to find someone who has fresh legs (Been there-done that) You may get your sit down and rest, but it may not do any good The reason for just resting not helping is that calf muscles 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 When you are on your feet all day and the calf muscles start to fatigue, power stops being supplied to the pump and the blood just pools around the ankles-the water (or lymph fluid) separates from it and migrates into the tissues in and 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 Sitting down with static calf muscles is not making the pump work-you might as well find a quiet area and lie down with the legs elevated to let the fluid flow back

Not a good look at a dance 1 Copyright 2008 Michael Gillan http://womensweb.aching-legs-relief.com/dancing_tired_legs.html

Dancing-the calf muscle pump and aching legs Michael Gillan Ultra Marathon Recovery Specialist Flat floors and the Calf Muscle Pump

Atmospheric pressure is all around us and affects all we do and all we are-everyone is walking around with a column of air on our heads that weighs similarly to a small car but because of air in the body cavities the pressure is equalized and it does not crush us But a system in the body it has an effect on is the circulation-it pushes all the fluids in the body down towards the lowest part of the body, the feet where gravity stops it coming back up to the body for recycling and recirculation as fresh blood Getting it back up again is a job that the calf muscles do, but if they are not working by being given contrasting surfaces to encourage them to fulfil this role they cannot contribute to circulation-flat floors do not offer this contrast, so used blood stays in the ankles and feet Ultra marathon runner and walkers are a group of athletes’ that suffer from similar problems to the dancer with aching legs

These are 2 people who have just been running for 3 days around a running track in all weathers 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 Aching legs fatigued muscles and recovery The ballroom dancer and ultra long distance runner and walker both have the same thing in common and that is 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 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 Get these moving and the movement will take place-to see how much and what effectit has, see the 1995 Colac result sheet

2 Copyright 2008 Michael Gillan http://womensweb.aching-legs-relief.com/dancing_tired_legs.html

Dancing-the calf muscle pump and aching legs Michael Gillan Ultra Marathon Recovery Specialist

There are 2 main ways of relieving them of soreness-passive and active

This is the passive way-waiting for the legs to recover themselves Below is the pro-active result sheet from a 6 day event using Light Manual Muscle Relaxation Using an environmentally friendly pro-active leg recovery system is easier than you think when you learn how to use the muscles to work on them selves But an especially good way to recover from aching legs is to simply work the calf muscle pump by hand to break the cycle of inactivity caused through muscle fatigue and get rid of some of the depleted fluid so that fresh blood can enter the muscle tissues The secret to leg recovery 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

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

3 Copyright 2008 Michael Gillan http://womensweb.aching-legs-relief.com/dancing_tired_legs.html

Dancing-the calf muscle pump and aching legs Michael Gillan Ultra Marathon Recovery Specialist

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 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 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

4 Copyright 2008 Michael Gillan http://womensweb.aching-legs-relief.com/dancing_tired_legs.html

Dancing-the calf muscle pump and aching legs Michael Gillan Ultra Marathon Recovery Specialist The difference in approach is illustrated below 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

61.2 Kilometers 120 74.8 73.6 68.4 69.6 300 187 184 171 174 153 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

Quickly-easily and in an environmentally friendly way! 5 Copyright 2008 Michael Gillan http://womensweb.aching-legs-relief.com/dancing_tired_legs.html

Dancing-the calf muscle pump and aching legs Michael Gillan Ultra Marathon Recovery Specialist The World Run Recovery System is a simple 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 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

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://womensweb.aching-legs-relief.com/dancing_tired_legs.html

6 Copyright 2008 Michael Gillan http://womensweb.aching-legs-relief.com/dancing_tired_legs.html