Calf Muscles Your Friend Your Enemy

The Calf Muscle Pump-aching legs relief using Light Manual Muscle Relaxation

The Calf Muscles-your friend and your enemy Your Friend-When the legs are fresh, everything works well Generally in most people, the legs are able to recover with rest by themselves and remain for the most part able to get over any problems that may be encountered There are many muscles in the legs and they all have different uses and functions-2 of the most important muscles are Soleus which is primarily used for standing upright, and Gastrocnemius used for running and jumping Another function of these muscles is that together they form the motor for a pumping system called the calf muscle pump

Soleus

Gastrocnemius

The calf muscle pump is a little known part of the anatomy that is responsible for circulationanother name for this pump is the peripheral heart because it is outside the body The main objective of the pump is to move used blood from the lower legs against gravity back to the body for refreshment with oxygen and other elements that the muscles need to maintain an optimum environment for efficient working Old blood and fluid is taken out of the lower legs through the veins back to the body, fresh blood is supplied to the muscles through the arteries

As the muscles move, they increase and decrease pressure on the vessel walls (the veins) which have one-way valves in them, open to let the blood pass through them, and close to prevent the blood flowing back towards the feet To keep the circulation in the lower legs going, a similar volume should be pumped out of the legs as flows into them 1 Copyright Michael Gillan Long Distance Recovery Specialist http://aching-legs.org/leg_servicing_and_maintenance.html

The Calf Muscle Pump-aching legs relief using Light Manual Muscle Relaxation

Lower Leg Circulation To keep the lower leg circulation working and the calf muscles fresh, the muscles rely on having a constant supply of fresh blood to the tissues-blood is sent to the lower legs under pressure through the arteries and ever decreasing in size vessels called arterioles and even smaller capillaries-as the vessel size reduces the pressure taking it there also decreases

On return to body blood is renourished and recycled

Blood pumped from heart through arteries under pressure

Reaches feet Pressure runs out

Used blood is moved up the legs through the veins

Calf muscles act as pump motors

By the time the blood reaches the feet, all the pressure has been used, and there is none left to return the blood back up the legs to the body against gravity again

They become your enemy The Legs-the calf muscles part in fatigue Activities such as standing, walking, or running sitting can cause muscle tightness or soreness-or an occupation that requires sitting for long periods can all affect the circulation and affect the legs ability to pump used blood and by-products from the legs back to the body for recycling As the circulation slows, there is less movement of fluids; and used fluid remains trapped in the lower legs, the build up restricts the supply of fresh oxygen filled blood to the muscle tissues which they need to maintain optimum performance, without it, they quickly fatigue For years my own legs were quite capable of dealing with the stresses and strains of all the hard work I gave them to do without a hint of trouble-I did lots of walking and standing in my job as a factory worker-but one day, I noticed an itchy hot place in my legs-the only thing that would soothe it was a cold face washer-on getting it checked out I discovered I had started to develop varicose veins! For more information on other problems that can happen when standing for long periods see www.hazards.com/standing

When the muscles are not doing their job properly they become incompetent and the pump becomes inefficient 2 Copyright Michael Gillan Long Distance Recovery Specialist http://aching-legs.org/leg_servicing_and_maintenance.html

The Calf Muscle Pump-aching legs relief using Light Manual Muscle Relaxation

Problems caused by calf muscle pump inefficiency include •

Poor circulation

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Lymph system inactivity

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Venous return reduced Calf Muscle Fatigue

Fresh blood reduced

Tight calf muscles

Poor blood return

This system seems to be generally ignored by many people until there are problems with swollen legs, varicose veins, or many other problems which can affect general health as over the long term, poor lower leg circulation can become chronic (see www.hazards.org/standing) A result of calf muscle inefficiency You have been on your legs for hours working, or been out running, walking or even just sitting down, and your legs are tired, ankles swollen, feet are throbbing and varicose veins are itching-you have put your muscles into the position of being angry

Unfortunately, you have a similar day tomorrow and are wondering how you are going to get through that when your legs have not even recovered from today!

3 Copyright Michael Gillan Long Distance Recovery Specialist http://aching-legs.org/leg_servicing_and_maintenance.html

The Calf Muscle Pump-aching legs relief using Light Manual Muscle Relaxation Because of gravity fluid always finds its own level All fluids (when in a confined space) exert a pressure on the walls of the vessels it is confined inbecause it is in a column, the pressure is greater at the bottom than at the top-the surface has very little pressure on it Gravity and the weight of fluid in the body Pressure varies with the height of the liquid column-in the veins of a person standing up-at the head, the pressure is almost non-existent, but at the feet the lowest part of the body the pressure is higher. The term hydrostatic pressure refers to the force that a liquid exerts against the walls of its container (Hydro-water Static-standing still) and is measured in MM hg. Head -10 mm hg

Feet +90 MM hg The only thing preventing all the fluid running out of the feet is the ends of the toes! To state the obvious-if there is too much pressure at the bottom then all you have to do is change the direction to send the fluid back the way it came-reverse the effects of gravity by turning upside down Feet-10 MM hg

Head +90 MM hg 4 Copyright Michael Gillan Long Distance Recovery Specialist http://aching-legs.org/leg_servicing_and_maintenance.html

The Calf Muscle Pump-aching legs relief using Light Manual Muscle Relaxation Disadvantages of relying on chance to recover the legs This is the most widely accepted form of leg recovery-it relies on a number of factors for its success in helping to lower the fluid content in the lower legs-it is also the most passive •

Time-how much do you have to spare for elevating the legs for an unspecified time?

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Schedule-what is your schedule for the next day

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Cold-do you get cold easily

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Place-are you somewhere you can lie down without being fallen over by others

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Convenience-it is difficult to do wherever and whenever you actually need it

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Health-depending on your age and health, it may be dangerous to be lying down for long periods; some people suffer from vertigo when they stand up, and may go light headed and dizzy-this can result in falls

The Calf Muscle Pump-its contribution to recovery from fatigue While the effects of the pump has a great effect on the physiological condition of the body, broken down into its various parts it is just a pump-not too sophisticated in the way it operates, except that it is made from living tissues rather than manufactured components Basically the way it works is there are a series of flexible tubes (veins) to take fluid (used blood) from the lower legs back to the body against gravity-in the tubes are a series of one-way valves that open to let fluid pass through when the tube is squeezed by the motors (the calf muscles) When the pressure on the tube is released, the valves close again to prevent the fluid going back down to the feet again To keep the fluid moving there is a reliance on the calf muscles ability to keep working at applying and releasing pressure the tubes-once this stops or interfered with, the fluid can’t be moved up the legs-the used fluid is allowed to just become static

Swollen ankles from lymph fluid (or water) separating from the static blood and migrating through the vessel walls into the tissue spaces instead of being pumped away can be the result inefficient use of calf muscles Being a mechanically based pump, the system can be serviced or restarted using a manual system to remove some of the fluid and pressure that has built up-once started, fresh blood can more easily enter the muscle tissues and start the recovery process The recovery can now effected by restarting the calf muscle pump 5 Copyright Michael Gillan Long Distance Recovery Specialist http://aching-legs.org/leg_servicing_and_maintenance.html

The Calf Muscle Pump-aching legs relief using Light Manual Muscle Relaxation FIGURES TAKEN FROM THE (1995 COLAC 6 DAY FOOTRACE) NAME Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 237.2 113.6 130 106 126 108Kilometers A Krouglikov 265 315 270Laps 539 284 325 215.2 98.8 98 139.6 138.4 122.4Kilometers T Rusek 346 306Laps 538 247 245 349 M Taylor 174.4 128.8 143.6 123.6 120.8 89.2Kilometers 436 322 359 309 302 223Laps 180.4 133.2 124 117.6 110 93.2Kilometers B Beauchamp 451 333 310 294 275 233Laps P Gray 150 134 105.2 94.8 111.6 106Kilometers 375 335 263 237 279 265Laps D Parris 138.4 108.4 106.8 116.4 106 107.2Kilometers 346 271 267 274 265 268Laps 72 98.8Kilometers I Davis 168 119.2 90 116.4 420 298 225 291 180 247Laps G Watts 131.2 96.4 99.2 104.4 92.8 133.6Kilometers 328 241 248 261 232 334Laps C Young 142 91.2 90 97.6 88 92Kilometers 355 228 225 244 220 230Laps D Kettle 138.2 86.8 90.8 95.2 94.4 84.8Kilometers 332 217 227 238 236 212Laps R Hill 128 80.8 99.2 70 95.6 96.4Kilometers 320 202 248 175 239 241Laps K Fisher 164 91.6 50 115.2 49.6 81.2Kilometers 410 229 125 288 124 203Laps G Pollard 120 74.8 73.6 68.4 69.6 61.2Kilometers 300 187 184 171 174 153Laps The above group came in for massage and stretching The group below did not or had their own massage people 141.6 112.8 104.8 101.6 98 96.4Kilometers T Rafferty 354 282 262 254 254 245Laps G McConnell 145.6 110.8 114.8 113.6 108.4 106Kilometers 364 277 287 284 271 265Laps 152.8 110.8 126.4 113.6 114.8 95.2Kilometers G Audley 382 277 316 284 287 238Laps 140.8 82 84 34 0 0Kilometers S Scanlon 352 205 210 85Pulled out (Blisters) 127.2 98.4 74.8 0 0 0Kilometers J Timms 318 246 187Pulled out 0Laps N Mercer 166 16.4 0 0 0 0Kilometers 415 16.4Pulled out 0 0Laps Underlining in the top group shows where the results of Gentle Manual Muscle Relaxation was starting to take effect. The inconsistencies in the results on a daily basis was caused by reverting back to conventional massage to see what happened Note the higher injury and drop out rate in the bottom group.

The above figures show what a leg service using the calf muscle pump can do for recovering the legs-they are from the 1995 Colac (Australia) 6 day event-and show on a daily basis (Across the page) the increase that was obtained using Light Manual Muscle Relaxation More importantly it demonstrates the decrease in time needed for recovery when increased fresh blood flow is obtained by working with the muscles not on them Light Manual Muscle Relaxation the Massage-Lite Pump Servicing System 6 Copyright Michael Gillan Long Distance Recovery Specialist http://aching-legs.org/leg_servicing_and_maintenance.html

The Calf Muscle Pump-aching legs relief using Light Manual Muscle Relaxation The pump can be quickly and easily serviced by anyone-anything else is a luxury or not necessary A little help and a circuit breaker being applied to get out of the cycle of tiredness, and fatigue brought on by tight tense muscles-you can service them as you would your car- a muscle service a change of blood and

Giving a leg service Overuse and abuse of muscles-from this

These people have been running for 3 days-their muscles have been overused and are extremely sore to touch-the fibers have micro-tears in them which are being healed by the body-one of the first stages in their repair is inflammation which produces heat To this-his legs were so angry half an hour before this picture was taken-his muscles had gone on strike and stopped working completely

What happened-why the difference?

I serviced his legs I put his legs through an anger management course and showed them how to calm down-then I actually serviced them to get them moving again 7 Copyright Michael Gillan Long Distance Recovery Specialist http://aching-legs.org/leg_servicing_and_maintenance.html

The Calf Muscle Pump-aching legs relief using Light Manual Muscle Relaxation Active Servicing means taking a pro-active role in helping the calf muscles to work the pump at moving the fluid up the legs The faster the legs receive help during or after they are fatigued, the faster they recover but it is important they get it as soon as possible before soreness and stiffness limits what can be done with them This is applied through The latest in non-technical, non-invasive 'cutting edge' solutions to fatigued aching legs relief-Light Manual Muscle Relaxation

The advantages of using this system •

Do It Yourself recovery

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No disrobing

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Works with the muscles not on them

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No oil used

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Non invasive

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User friendly

Light Manual Muscle Relaxation-A tested Trusted Alternative-for aching legs relief, anything else is a luxury or not necessary

Representing peaceful calm legs in an atmosphere of anger (actually it is represented by Central Park in New York) 8 Copyright Michael Gillan Long Distance Recovery Specialist http://aching-legs.org/leg_servicing_and_maintenance.html

The Calf Muscle Pump-aching legs relief using Light Manual Muscle Relaxation What is Light Manual Muscle Relaxation? It is a leg servicing and anger management system It is system developed for ultra marathon runners and walkers leg recovery and has been tested on long distance events worldwide (ultra marathon is any distance over marathon-42.19 kilometers/26.385 miles)

Ultra marathon is very long distance competition where they have to run or walk as far as possible in a given time; it can be over 6 hours-24 hours-48 hours-6 days-16 days or even around the world www.worldrun.org

Sometimes a long time spent on flat floors can make the legs feel as if they have done a marathon It is basically making the calf muscle pump work again to take some of the pressure away from the lower legs and let fresh blood into the muscle tissues to help the legs recover A group of athlete's to suffer most similar problems to the flat floorer are ultra marathon runners and walkers-the main similarity between them is that their muscles are always sore, stiff, and fatigued and the muscles are angry-this can interfere with their sleep because their muscles cannot cut off and stop moving They have to get up and get back on the track or road on a constant basis whether they want to or not to achieve their objective-the person with aching legs also has to get up and move on a constant basis whether their legs have recovered or not www.hazards.org/standing

9 Copyright Michael Gillan Long Distance Recovery Specialist http://aching-legs.org/leg_servicing_and_maintenance.html

The Calf Muscle Pump-aching legs relief using Light Manual Muscle Relaxation How Light Manual Muscle Relaxation leg servicing works

Fresh blood moves through the arteries into the muscle tissues

Light Manual Muscle Relaxation applied

Used fluid moves through the veins back to the body

Tense tight muscles are calmed relaxed and moved gently

Using just these-and the knowledge of how to use them Light Manual Muscle Relaxation-the leg servicing and anger management system-when it comes to calming the legs, anything else is a luxury or not necessary Calf muscle fatigue, tight muscles, and poor lower leg circulation can chase each other around in a cycle that is difficult to break out from-each is a self destructive part that props up the other parts of the cycle and it will take a circuit breaker to disrupt the cycle of fatigue Medically caused leg health should be referred to those best qualified to deal with it-the doctors, but there are non-medically related problems that can be dealt with by some simple activities Such as knowledge about how the calf muscle pump works and using it to the best advantage 10 Copyright Michael Gillan Long Distance Recovery Specialist http://aching-legs.org/leg_servicing_and_maintenance.html

The Calf Muscle Pump-aching legs relief using Light Manual Muscle Relaxation Some References 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 competitor<>s 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 Light Manual Muscle Relaxation “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 11 Copyright Michael Gillan Long Distance Recovery Specialist http://aching-legs.org/leg_servicing_and_maintenance.html

The Calf Muscle Pump-aching legs relief using Light Manual Muscle Relaxation Some references for Light Manual Muscle Relaxation

To: [email protected] Subject: RE: Emailing: m gillan reference.doc Date: Mon, 4 May 2009 16:48:31 +1000 Hi Michael, COBURG 24 HOUR CARNIVAL May 3rd 2009 TO WHOM IT MAY CONCERN For many years Coburg Harriers has conducted the Victorian 24 hour Track Championship and the Australian Centurion 24 Hour Race Walk, the overall event being the Coburg 24 Hour Carnival, which also includes a separate 6 Hour run/walk event. This type of event is very demanding on Competitors, and each year, in addition to First Aid support, we seek to have the services of a masseur who can work on tired legs and also treat blisters in order to keep entrants on the track. We have been privileged for many years to have had the voluntary services of Michael Gillan who with his techniques is able to coax renewed life from extremely tired muscles and legs to get athletes back on the track when they were thinking that they would have to retire. Michael has a very well deserved reputation in the "Ultra" running and walking fraternity who look forward to his presence at our events as they know he gets results without causing further injury with his treatments. It is rewarding to see exhausted competitors come from the track in the early hours of the morning, convinced that they are unable to continue, only to see them return to the event after being treated by Michael. Our Organising Committee at Coburg is grateful to Michael for his dedication to the sport and can commend his techniques to Athletes. Yours Sincerely, Bernie Goggin Raceday Director / Referee Coburg 24 Hour Carnival 2009 http://www.coburgharriers.org.au/joomla1/component/option,com_frontpage/Itemid,1/

12 Copyright Michael Gillan Long Distance Recovery Specialist http://aching-legs.org/leg_servicing_and_maintenance.html

The Calf Muscle Pump-aching legs relief using Light Manual Muscle Relaxation Calf Muscle Fatigue

There are many medical reasons for fatigued calf muscles, and to find out whether any of them are contributing to them, they should be checked out by a medical professional so that the cause can be addressed-do not take chances and self diagnose-you could be risking your life if they are ignored *Many people diagnose themselves as having restless legs which is a sleep disorder and its origins may be medical; there are treatments for these so it recommended that a visit to a physician to get it identified would be the first course of action. ANGRY muscles are giving a reaction to overuse by standing or walking on a consistent basis-they do not have chance to recover properly before repeating the same action over and over. Contact [email protected] Physiology References The calf muscle pump (p.209) Physiology: a regulatory systems approach. Fleur L. Strand. Macmillan Publishing Co. Inc.ISBN 0020979860-4 (p.209)Physiology: a regulatory systems approach. Fleur L. Strand. Macmillan Publishing Co. Inc.ISBN 0020979860-4 "Venous valve incompetence and varicose veins" 'Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-3994-0 Effect of "Hydrostatic" Pressure on Venous Pressure ( P.165) 'Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-3994-0 Effect of Hydrostatic Factors on Arterial and Other Pressures (P.167) 'Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-3994-0 Calf muscle pump inefficiency 'Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-3994-0 ' (P.177) 'Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-7263994-0 The Blood Circulatory System (P.150) 'Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-7263994-0 "The Lymphatic System (P.180) 'Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-7263994-0 "Pumping caused by external Compression of the Lymphatics Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-3994-0 (p. 182)

You can buy an expensive book on medical physiology or you can check up for further information on Light Manual Muscle Relaxation at http://aching-legs.org/leg_servicing_and_maintenance.html 13 Copyright Michael Gillan Long Distance Recovery Specialist http://aching-legs.org/leg_servicing_and_maintenance.html

The Calf Muscle Pump-aching legs relief using Light Manual Muscle Relaxation Bear in mind that many causes of aching legs have a medical component to them so you should be getting them checked out and treated by a medical professional before doing anything else with them-do not self diagnose Once this has been done, it is time to consider other options such as podiatrists, physiotherapists, chiropractors to see if there is a physical contribution to them that can be sorted out-it is no use treating the symptoms unless the cause has been addressed Assuming all has been cleared, then a look at whether a leg servicing system done on a regular basis may benefit them-an anger management course for the legs may be an option Never mind, you have read somewhere that there is a way to help the legs recover by lying down with the legs elevated to help the fluid that has accumulated in the lower legs to drain back to the body-at least you may get the shoes on tomorrow if the swelling goes down

14 Copyright Michael Gillan Long Distance Recovery Specialist http://aching-legs.org/leg_servicing_and_maintenance.html