Chefs Aching Leg Recipe

The Chef aching legs and Accidental Athlete’s leg health

The Chef Do-It-Yourself Recovery Book While Chefs know all about food and how to cook it, and I don’t, I know about aching legs and how to fix them and they don’t! I know about them because I work with ultra long distance athletes-runners and walkers who deliberately run and walk over marathon distances 26.2 miles (42.195 kilometers) Chefs may walk this distance around the kitchen, but like the ultra marathoner they do this on a daily basis which puts them in the ultra marathon category-and like ultra people their legs need special care because they rely on them to keep moving Chefs are Accidental Athletes but unlike the deliberate athletes they do not generally have any leg recovery strategies in place to keep their leg health Recipe for aching legs Take 1 Chef •

Take one set of legs-any Chefs will do

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A set of arteries

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A set of veins

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A touch of gravity

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Some atmospheric pressure

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Lots of blood in the body-preferably some used blood that has collected in the ankles

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1 pair of safety shoes

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1 pair of ankle socks

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And 1 Flat Floor

Mix all together by standing or moving for about 8 hours or more of standing in a small space-viola! Aching legs!

The dish will look something like this

2009 Copyright Michael Gillan 1 http://aching-legs.org/chefs_aching_legs_relief.html

The Chef aching legs and Accidental Athlete’s leg health Recipe for relieving them Take a pair of chefs aching legs 1 chair 1 pair of hands 1 bit of knowledge 1 different approach Mix together well for 5 minutes

This dish is better-it looks more appetizing Viola!-aching legs may be relieved!

Do It Yourself Recovery System When I was a trainee masseur, the massage school I attended used to encourage to us work at exhibitions or trade shows to put the idea out to the public of some of the benefits of massage and to give us contact with new people to learn people skills We discovered that many of the people who turned up to the stands were people who were in occupations that required them to spend long hours on their feet-and they felt so stressed after a long time standing and walking on their stand floor they needed advice on relieving the ache in their legs. Unfortunately, the only thing we could offer them was a seated upper body and neck and shoulder massage because we were not equipped to do the lower part of the body where they actually were having problems-the legs and we were having problems ourselves from the stand floors that we did not know how to fix them The only advice we could give them was to go home after work and use the system commonly recommended for aching leg relief

Elevate the legs 2009 Copyright Michael Gillan 2 http://aching-legs.org/chefs_aching_legs_relief.html

The Chef aching legs and Accidental Athlete’s leg health (or go and see someone and get the legs massaged) Long hours on kitchen floors is exhausting work Long hours with spit shifts do not give good recovery-fitness and recovery or the lack of it that fatigue takes its toll on the body-not only is there mental fatigue through dealing so many would be clients, the legs do not recover very well from the previous day of standing and walking The consecutive days put the chef in the ranks of the endurance athlete, even if they are there accidentally and they can suffer some of the consequences of doing this in the long termSome problems that may develop if they are not addressed include •

Varicose veins

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Venous insufficiency

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Lower back ache

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Sleeplessness

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Angry muscles

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Spider veins

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Foot problems

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Swollen ankles

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Fatigue

There are many more areas of concern and to check some of these out I refer you to www.hazards.org/standing A problem for the chef is that while many endurance runners and walkers have recovery plans available to them, they do not What options for recovery does the busy chef have?

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Medical Massage for soft tissue problems

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Relaxation Massage for wound up and stressed people

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Sports massage-for Sports People (athletes)

The sports massage is split again into •

In-training massage

used to sort soft tissue problems in between event

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Pre-event massage

used to ready the muscles for competition

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Post-event massage

used to help the muscles recover from competition

All of these are specialized massage systems and take much training and studying to be effectively applied-and equipment such as massage table, oils, and towels, not too many kitchens allow these to be taken to work Light Manual Muscle Relaxation- an active recovery for Accidental Athletes

2009 Copyright Michael Gillan 3 http://aching-legs.org/chefs_aching_legs_relief.html

The Chef aching legs and Accidental Athlete’s leg health Light Manual Muscle Relaxation offers the busy chef an alternative system of recovery

Accidental Athletes and recovery The area of leg health is one that everyone to some extent or another is responsible for either for themselves or someone else’s-it is something which can’t be bought and which is under appreciated until something goes wrong with the body and that can start with aching legs

Aching legs The reason for aching legs as it affects the stand attendant-too much standing and walking The body is basically a column of blood and other fluids (between 65% and 85% is water) held upright by the body structures which is subject to pressure from gravity and air pressure-left to its own devices it all tries to accumulate in the lowest part it can find The lower legs and feet The only thing that stops it running out all over the ground is the ends of the toes-this is why whenever a cut happens that is quite deep, one of the main strategies to slow and stop the bleeding is to elevate the part higher than the heart-this reduces the pressure and hopefully the bleeding by reversing gravity and pressure

What happens when the legs are not working properly-swollen ankles as the fluid builds up Getting this back up the legs so it can be absorbed back into the body can be a problem How can gravity and atmospheric pressure be utilized to help the legs to stop aching?

We could simply use the recommended way of doing it-and reverse the flow so that some of the weight of fluid flows back up the legs to the body

This way reverses the flow from the feet This is known as passive recovery because it relies on the blood and fluid to leave the legs and then the legs can recover themselves- because of the time it takes for all this to work (unknown), the legs which may be sore, stiffen up and on standing, walking may be difficult to do 2009 Copyright Michael Gillan 4 http://aching-legs.org/chefs_aching_legs_relief.html

The Chef aching legs and Accidental Athlete’s leg health As the old blood and fluids have left the legs through the veins, new blood will have been pumped there by the heart through the arteries, but it too will have gone cold All this fluid from the legs has to go somewhere so it goes again to the lowest part of the body, this time towards the head-on standing many people will go dizzy and disoriented for a few minutes, they may even fall over or trip-this lasts until everything equalises and they regain equilibrium If You Don’t Move It You Lose It This also goes for the legs and the muscles While you have been lying with the legs elevated the muscles also stiffen up and they may go too light-the muscles in the legs forget how to move because they are not getting any feedback from pressure and stretch receptors located in the skin, muscle tissues and joints about their environment and position in relation to the rest of the body All the feedback goes back to a part of the brain called the Cerebellum in latin this means small brain-with all the information supplied to it, it compares where the muscles are now, and where they should be-this information is sent to the brain which organises the smooth movement of the body part to where it is going to

In these runners who have been on the track for 3 days, the legs have stopped moving, they could not get up and walk in a straight line if they tried Using an ‘active’ recovery method would both increase the removal of used blood from the lower legs and help the Cerebellum regain its use as a comparator so the legs can work smoothly again

This is an ‘active’ method of leg recovery What happens here that is different to the ‘passive’ version?

2009 Copyright Michael Gillan 5 http://aching-legs.org/chefs_aching_legs_relief.html

The Chef aching legs and Accidental Athlete’s leg health Basically while we are still letting the body heal itself, we are helping it to do this which can help by-pass the waiting period that exists while using the ‘passive’ system

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

How can it help the Chef with aching legs?

All that is needed is a strap and a chair-I looked after a running team for 24 hours on the chair next to the bottles above and used the seated version of Light Manual Muscle Relaxation and only needed a few minutes on each runner To do self recovery is as simple-at home it can be just as simple if you have a partner-

2009 Copyright Michael Gillan 6 http://aching-legs.org/chefs_aching_legs_relief.html

The Chef aching legs and Accidental Athlete’s leg health 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

J Timms

127.2

98.4

74.8

2009 Copyright Michael Gillan 7 http://aching-legs.org/chefs_aching_legs_relief.html

34 0 85 pulled out-bli sters 0

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0 Kilometers Laps 0 ki lometers

The Chef aching legs and Accidental Athlete’s leg health

What does it do? It is a fully self contained non-technical, non-invasive 'cutting edge' recovery system It’s not what you do but the way you do it that counts

Quickly-easily and in an environmentally friendly way! 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 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://aching-legs.org/chefs_aching_legs_relief.html 2009 Copyright Michael Gillan 8 http://aching-legs.org/chefs_aching_legs_relief.html

The Chef aching legs and Accidental Athlete’s leg health or google me Michael Gillan ultra marathon masseur 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 0726-3994-0 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) 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

2009 Copyright Michael Gillan 9 http://aching-legs.org/chefs_aching_legs_relief.html