Netball Recovery Article

Netballer Recovery using the World Run Recovery System

Netballers Immediate Post Event Recovery Netballers and ultra marathon runners and walkers have a major theme in common-they are both sports that have very few professionals in them-for most players or runners and walkers it is a social activity based at local level Being a social activity, they are areas that unless there are specific injuries to be treated by doctor, physiotherapist, masseur etc. very few health professionals become involved in them as most of the work is voluntary I did some time at a local netball club as a sports trainer for a short time, and was surprised at the little knowledge of injury prevention and treatment there was amongst the players-while enthusiasm and competition in the game was very intense This enthusiasm was responsible for players turning up week after week to play injured or not-the reason I stopped going was the women took no notice of what I said anyway and the first aid kit was so poorly equipped I could not use any of it when there was direct contact and injury

Sometimes the after match area looked a little like an after ultra marathon event Although I gave up on the prevention and repair side of things, I realise that there is an area where the players may take notice because it means that while not preventing injury directly, I can appeal to netball players competitive need to turn up to play for their team every week and maintain the ‘competitive edge’ which is reduced by muscle soreness and stiffness through the season Recovery

Many netballers are women who have family obligations or jobs, or whatever their individual circumstances other than their game-these limit the money they can spend on professional services to maintain their on court fitness and playability This leaves many of the players without any chance of fully recovering in between and after play-if they could recover faster, their game would improve and they would be less prone to injury caused by not being flexible enough to absorb impact from other players This is an area where there is very little knowledge available to the social netballer that is both safe, simple and effective for them to use (the professional teams usually have their own support groups to deal with their recovery problems) But the social player has to go home and nurse their own muscle soreness by themselves 1 Copyright 2008 Michael Gillan ultra marathon recovery specialist http://www.aching-legs-relief.com/netballer_recovery_after_match.html

Netballer 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-unless there has been a problem from an exterior sources such as impact or biomechanical causes (the playing surface, blisters) to increase muscle stress At this stage, the muscles will just be sore and fatigued-not injured in the conventional sense-so they do not need a specialized method of soft tissue care to fix them, they just need a change of approach to dealing with them that does not include giving them more stress than they have had already Using conventional recovery systems may do more harm than good because it interferes with the bodies own recovery processes which have started as soon as the muscles stopped being stressed In immediate post event recovery the need is to get rid of by-products and wastes that have accumulated in the tissues while the muscles are in the 'window of opportunity'-that is they are still warm and pliable Recovered muscles allow the netballer to get back to their playing without the inconvenience they would normally associate with after-effects of intensive competition.

The muscles being enlisted to assist in their own recovery 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.

This was taken in the middle of a 6 day ultra event-the conditions are similar to many netball venues-very primitive with few facilities for privacy and conventional recovery work Similarly, in the middle of a netball season 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.

2 Copyright 2008 Michael Gillan ultra marathon recovery specialist http://www.aching-legs-relief.com/netballer_recovery_after_match.html

Netballer Recovery using the World Run Recovery System The World Run Recovery System The World Run Recovery System offers 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 3 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

3 Copyright 2008 Michael Gillan ultra marathon recovery specialist http://www.aching-legs-relief.com/netballer_recovery_after_match.html

Netballer Recovery using the World Run Recovery System For the player who is unsupported, the advantage of this type of system is that it makes them independent and frees them from the pressure of having to accept the help of someone they do not know. 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, so they is basically nothing to fix on 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 at both professional and amateur levels 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.

4 Copyright 2008 Michael Gillan ultra marathon recovery specialist http://www.aching-legs-relief.com/netballer_recovery_after_match.html

Netballer Recovery using the World Run Recovery System 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

34 0 85 pulled out-bli sters

0 Kilometers Laps

J Timms 127.2 98.4 74.8 0 ki lometers This is a result sheet when the World Run Recovery System 0was developed and0shows the gradual changes from working on the muscles to working with them-if this was translated to the netball player with fatigued muscles in between play they would regain the edge quickly 5

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

Netballer 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 6 Copyright 2008 Michael Gillan ultra marathon recovery specialist http://www.aching-legs-relief.com/netballer_recovery_after_match.html

Netballer 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 For other events see www.aching-legs-relief.com

Copyright 2008 Michael Gillan ultra marathon recovery specialist

7 Copyright 2008 Michael Gillan ultra marathon recovery specialist http://www.aching-legs-relief.com/netballer_recovery_after_match.html

Netballer Recovery using the World Run Recovery System

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8 Copyright 2008 Michael Gillan ultra marathon recovery specialist http://www.aching-legs-relief.com/netballer_recovery_after_match.html