Power Walker Recovery

Power Walker Leg Recovery-Michael Gillan Ultra Marathon Recovery Specialist

The power walker and aching Legs Leg recovery using an environmentally friendly recovery system

Here come 2 power walkers now! Power walkers are slightly different from race walkers, there are not so many rules and protocols concerning the sport or the body type needed to do it and anyone can take part no matter what skills you have-As long as you can walk! On your own, with someone, informal group or club The benefits of power walking on health are immense-there are magazines and websites about it that cover techniques, equipment, events, and clubs, so I can’t add anything new here and am not going to try to do it, but for those interested I have added some links at the bottom What I am going to cover is an area that should interest everyone who does it but which not too may people know anything about-recovery after pushing yourself too far Recovery

Recovery after walking is important-simply because you have a normal working, domestic, study or any other life after it and if you are like most people who power walk you probably push the limits too far occasionally and finish up sore and stiff as well Not too many people involved in power walking are able to access the many sports and allied health professionals such as physical therapists, coaches, doctors, or massage therapists who can deal with these problems or want to, but they should have some form of recovery program Massage and recovery Massage is one of the most commonly used (and cheapest) forms of recovery from stiffness and soreness-and it is one of the least understood-if considering this as part of a recovery program and considering getting someone to work with you, there are 2 basic rules in deciding the best person for it • The body recovers itself-the recoverer is just there to assist or facilitate that • No matter how good the therapist-the last man who could heal with his hands using touch died 2000 years ago Copyright 2008 Michael Gillan 1 http://www.aching-legs.org/powerwalker_legs_recovery.html

Power Walker Leg Recovery-Michael Gillan Ultra Marathon Recovery Specialist If your therapist can’t accept this then find another one because they have a belief that they are the responsible for your recovery and will probably not listen to what you want and not listening, accidents may happen that causes muscle damage and extending your recovery time To illustrate my point-I recently officiated as the recovery person at a 24 hour 100 mile event, I have my own area slightly away from the track where people come in when they have pushed their boundaries too far, and I am usually kept busy from about the 12 hour mark I did not know there was a rogue therapist pulling the walkers off the track until one of the sports trainers on a walk around caught him digging into one of the walker’s muscles and reported what he saw to the official in charge It was too late of course, the damage had been done, and she had a bad injury to her buttock muscles which made it impossible to continue walking-her event had finished and she went off home devastated-will she recover from the damage caused to do any walking again in the sport she loves? She may, she may not It turns out he was a qualified massage therapist, but had only worked with huge football players, and while he may have been good in that area, did not have the slightest idea and could not adapt to recovery of slightly built walkers who had just pushed things too far If someone is considering massage, they should be aware of what is happening; using the example from Sandra Brown to stress how important the correct approach to muscles is. “The second tear (at least I have matching legs with old tears on both sides) was caused, to my great annoyance at the time, by an overenthusiastic physio who was supposed to be helping me to warm up gently before a 24 hour race and got carried away. I am now more wary of having physio at any time, and make sure that I stay in control, by saying at the outset what I want and don’t want to be done to me. Having never had a persistent injury (my varied training pattern means that any niggles have the chance to heal quickly, rather than get hammered and go critical,) I have never had regular physio or a steady relationship of trust with any physiotherapist who knew me and my needs. The closest I have come to this was receiving massage from Michael Gillan during the Nanango (Queensland) 1000-mile race in 1996. I had no hesitation in having a massage from Michael again at the end of the Melbourne 100 miles walk in 1999. Michael’s approach is very gentle at all times, and always works with the athlete and puts the athlete in control, thus minimizing the risk of harm and maximizing the benefit.’ (Source:http://www.surreywalkingclub.org.uk/Training?Advice/Articles/training_for_ultras_by _sandra_br.htm#Training/forUltras_SB) Many power walkers go into fun runs etc. but if you go and are tempted to try a massage, watch the therapists first and see whether they are asking questions of the person they are working with and communicating what they are intending to do, or whether they are just doing what they want to on the theory that they know what is best for the person on the table SANDRA BROWN 1996 Ladies 1000 Mile World Record Holder

Copyright 2008 Michael Gillan 2 http://www.aching-legs.org/powerwalker_legs_recovery.html

Power Walker Leg Recovery-Michael Gillan Ultra Marathon Recovery Specialist 1999 Ladies 100 mile Race walking World Record Holder What do I do differently and how can the power walker benefit from my experience? From this

After being on the track for 3 days

To this

To this In easy steps-without injury Copyright 2008 Michael Gillan 3 http://www.aching-legs.org/powerwalker_legs_recovery.html

Power Walker Leg Recovery-Michael Gillan Ultra Marathon Recovery Specialist

By understanding that the body is recovering itself, and using the muscles by working with and not working on them to facilitate this, a faster injury free recovery can be achieved Conventional massage systems These work on the muscles so for obvious reasons they need massage oils, towels, massage tables and associated equipment-all this takes up time, and room, washing and cleaning so is not very practical to use for someone who only wants a fast recovery For the same reasons they are difficult to use in ultra marathon where time and space are limited, they are difficult for the average person to use easily These are the same reasons why it is not very practical to use at ultra marathon events where there is just me to work for days straight, even just at a 24 hour run and looking after 40 odd competitors using conventional methods means I would not last too long before I died of exhaustion

My working area at the Montreal 2007 24 hour World Championships where I looked after the Danish national team event consisted of the chair next to the bottles-I looked after the team and worked and slept on it-the airline had lost all my clothes and other stuff-if I used conventional methods that would have been impossible to do

Here I am giving a demonstration of leg recovery in Denmark using Light Manual Muscle Relaxation

Copyright 2008 Michael Gillan 4 http://www.aching-legs.org/powerwalker_legs_recovery.html

Power Walker Leg Recovery-Michael Gillan Ultra Marathon Recovery Specialist

My working area at Antibes 6 Jour Event The difference in approach to recovery 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

G Pollard

120

74.8

73.6

68.4

69.6

61.2 Kilometers

P Gray

D Parri s

I Davis

Copyright 2008 Michael Gillan300 5 184 187 171 174 153 Laps The above group came in for Light Manual Muscle Rel axation http://www.aching-legs.org/powerwalker_legs_recovery.html T Rafferty

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

82

84

34

0

0 Kilometers

Power Walker Leg Recovery-Michael Gillan Ultra Marathon Recovery Specialist

What makes Light Manual Muscle Relaxation so different from other recovery systems? Light Manual Muscle Relaxation combines a sound medical physiological based theory with simple movement to offer a practical ongoing system for self recovery Dr Guyton offers the theoretical solution to the problem of aching legs and Light Manual Muscle Relaxation offers the practical, tested, simple, oil free, environmentally friendly version '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)

It is an alternative stripped down basic tool which uses the muscles to work with themselves rather than relying on the skills of someone who works on them This model has many benefits for someone who has to take the place of a skilled therapist in a remote area where there is a shortage of them or there is not the financial ability to afford the real thing You can use aimless guesswork and prod and poke and just move the legs in an aimless fashion and hope what you are doing is working and to some extent any movement is better than none Or you can use planned and structured movement that is based on medical physiology and been tested on many ultra marathon runs and walks around the world that takes into account the problems of the client and makes the most of any movement restrictions placed on them Light Manual Muscle Relaxation-the massage-lite recovery system 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 themselves Look at the photo of my work area at a 24 hour run-how many towels and bottles of oil do you see?

Copyright 2008 Michael Gillan 6 http://www.aching-legs.org/powerwalker_legs_recovery.html

Power Walker Leg Recovery-Michael Gillan Ultra Marathon Recovery Specialist None because the latest in non-polluting, non-technical method of leg recovery techniques is being used

Quickly-easily and in an environmentally friendly way! If you want more details go to my website at http://www.aching-legs.org/powerwalker_legs_recovery.html Some references for 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 Light Manual Muscle Relaxation-massage-lite-any other way is just a luxuryor not necessary

Copyright 2008 Michael Gillan 7 http://www.aching-legs.org/powerwalker_legs_recovery.html