Self Service Legs Recovery

Self Service Recovery-the Calf Muscle Pump-Recovering fatigued legs using Light Manual Muscle Relaxation

Self Service Recovery from aching legs and angry muscles Many people are going to have to work beyond their proposed retirement date

The worldwide economic crisis has wrecked the retirement plans of many people who initially thought they would have had enough money in their nest egg to keep them in comfort in their later years-now that has all been placed on hold while they repair the damage to their accounts

This should have been the future

Now this is If there had not been a worldwide economic crisis, this article would not be relevant to so many people, as they may have been able to weather their individual financial circumstances and still finished by their projected retirement date Some people will manage to deal with the extra years of work without any problems at all-others will need all the help and assistance and encouragement they can get but they are still subject to using their own mental and physical resources available to them to maintain working health

Chronic Non-Medical contributors may develop into medical conditions 1 Copyright Michael Gillan Long Distance Recovery Specialist http://aching-legs.org/increased_working_years_legs_maintenance.html

Self Service Recovery-the Calf Muscle Pump-Recovering fatigued legs using Light Manual Muscle Relaxation Working into later years and leg fatigue Unfortunately with whole countries having to work on past this, there is going to be more stress on medical services for those who really need them, which leaves the average person to look after their own health and be responsible for their own fitness to carry on working the extra years now necessary to maintain their financial health Many people have jobs that will carry them for those extra years necessary to build up the funds to carry them through, and the position they hold, and the work they do may be able to be done without causing health related problems, but many others hold down occupations where it will affect their health, especially in the later years As we age, the body naturally slows down and we get fatigued more easily, and it also takes longer to recover after we are fatigued-these are also times when the need for a ‘nana nap’ starts to increase, and like it or not when you sit down to watch television or read, it just happens Being fatigued is a natural part of life in later years-no matter how young you still feel mentally, physically the body slows down and it takes longer to recover, and as it slows, many workplaces and occupations that need faster reflexes become more dangerous If you are in a position that requires you to stand or walk on your feet for hours, the legs may become fatigued, and when the legs and feet have this, they can make the rest of the body fatigued as well because the legs are filling with used blood and fluid and you many be dragging them around for much of your work time This can also slow underfoot environment awareness making you more prone to trips and falls on polished floors, carpeted areas or where objects have been left lying around the work areas

Fluid in the lower legs and feet makes pressure receptors in the feet less sensitive to underfoot environment and slows transmission of information to the brain so that action can be taken to avoid possible accidents The legs are an area that many people are unaware of that may contribute to health issues (for more on how they can relate to them it is suggested www.hazards.org/standing may give a clearer picture than is discussed here, as it offers more detailed viewpoint on poor leg circulation caused by nonmedical contributors While medical contributors to poor lower leg circulation need medical attention, to some extent, the physical contributors that can in certain circumstances cause these conditions be minimised by using a simple mechanism to relieve them before they become chronic-we may do this by working with the system that is responsible for causing them in the first place The Calf Muscle Pump and the muscles that are its motors 2 Copyright Michael Gillan Long Distance Recovery Specialist http://aching-legs.org/increased_working_years_legs_maintenance.html

Self Service Recovery-the Calf Muscle Pump-Recovering fatigued legs using Light Manual Muscle Relaxation

The Calf Muscle Pump-its part in fatigue-its contribution to recovery 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 calf muscle 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

The calf muscle pump is made up of all the muscles in the legs, but the motors that provide the power for the pump are the calf muscles-these are made up of 2 basic movers-they are Soleus which is primarily used for standing upright, and Gastrocnemius used for running and jumping

Soleus

Gastrocnemius

As the muscles move, they increase and decrease pressure on the vessel walls (the veins) which have one-way valves in them, these open to let the blood pass along 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

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

Self Service Recovery-the Calf Muscle Pump-Recovering fatigued legs using Light Manual Muscle Relaxation Lower Leg Circulation-the calf muscles part in fatigue 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 used blood back up the legs to the body against gravity again When the muscles are not doing their job properly they become incompetent and the pump becomes inefficient

Activities (or in-activities) or occupations that requires long hours of standing, walking, or running and sitting can cause muscle tightness or soreness-this can affect the circulation in the legs by reducing the ability of the pump to send used blood and by-products from the legs back to the body for recycling Poor circulation means less movement of fluids and under the influence of gravity may become trapped in the lower legs; once there water (or lymphatic fluid) may separate from the blood, migrate through the vessel walls and fill the tissue spaces-as it can’t be pumped away quickly enough, the ankles swell (edema)-the build up restricts the supply of fresh oxygen filled blood to the muscle tissues without it, they quickly fatigue and become Inefficient and angry 4 Copyright Michael Gillan Long Distance Recovery Specialist http://aching-legs.org/increased_working_years_legs_maintenance.html

Self Service Recovery-the Calf Muscle Pump-Recovering fatigued legs using Light Manual Muscle Relaxation

Problems caused by calf muscle pump inefficiency and angry muscles 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

If you have just worked a shift today and are working tomorrow and the next day, and the extra years, you may be wondering how you are going to cope when your legs have not even recovered from today! 5 Copyright Michael Gillan Long Distance Recovery Specialist http://aching-legs.org/increased_working_years_legs_maintenance.html

Self Service Recovery-the Calf Muscle Pump-Recovering fatigued legs using Light Manual Muscle Relaxation Because of gravitational pull, 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 with the the surface having 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- reverse the effects of gravity by turning upside down 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 cameFeet-10 MM hg

Head +90 MM hg

You are relying on chance to recover your legs! 6 Copyright Michael Gillan Long Distance Recovery Specialist http://aching-legs.org/increased_working_years_legs_maintenance.html

Self Service Recovery-the Calf Muscle Pump-Recovering fatigued legs 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

•

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 commence by restarting the calf muscle pump 7 Copyright Michael Gillan Long Distance Recovery Specialist http://aching-legs.org/increased_working_years_legs_maintenance.html

Self Service Recovery-the Calf Muscle Pump-Recovering fatigued legs 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 538 247 245 349 346 306Laps 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 106 107.2Kilometers D Parris 138.4 108.4 106.8 116.4 346 271 267 274 265 268Laps I Davis 168 119.2 90 116.4 72 98.8Kilometers 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 88 92Kilometers C Young 142 91.2 90 97.6 355 228 225 244 220 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) J Timms 127.2 98.4 74.8 0 0 0Kilometers 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

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

Self Service Recovery-the Calf Muscle Pump-Recovering fatigued legs using Light Manual Muscle Relaxation Light Manual Muscle Relaxation the Massage-Lite Pump Servicing System 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 rest 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 and put them through anger management 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 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

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

Self Service Recovery-the Calf Muscle Pump-Recovering fatigued legs using Light Manual Muscle Relaxation

The advantages of using this system •

Do It Yourself recovery

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No disrobing

•

Works with the muscles not on them

•

No oil used

•

Non invasive

•

User friendly

Using a simple but effective lower legs recovery strategy will help the legs through those extra years and leave them at the end of it able to enjoy the lifestyle initially envisaged for you

All that is needed for self-service recovery and leg maintenance are the hands 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.

Light Manual Muscle Relaxation-A Tested Trusted Environmentally Friendly Alternative-for aching legs relief when working longer than anticipated, anything else is a luxury or not necessary

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

Self Service Recovery-the Calf Muscle Pump-Recovering fatigued legs using Light Manual Muscle Relaxation

What is Light Manual Muscle Relaxation? It is a Self-Service 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

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

Self Service Recovery-the Calf Muscle Pump-Recovering fatigued legs 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 12 Copyright Michael Gillan Long Distance Recovery Specialist http://aching-legs.org/increased_working_years_legs_maintenance.html

Self Service Recovery-the Calf Muscle Pump-Recovering fatigued legs 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

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

Self Service Recovery-the Calf Muscle Pump-Recovering fatigued legs 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/

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

Self Service Recovery-the Calf Muscle Pump-Recovering fatigued legs using Light Manual Muscle Relaxation 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) ‘Peripheral Nervous System’ ‘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) (P.98)

You can buy an expensive book on medical physiology or you can check up for further information on Light Manual Muscle Relaxation at http://womensweb.aching-legs-relief.com/simple_running_recovery.html 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 15 Copyright Michael Gillan Long Distance Recovery Specialist http://aching-legs.org/increased_working_years_legs_maintenance.html

Self Service Recovery-the Calf Muscle Pump-Recovering fatigued legs using Light Manual Muscle Relaxation If it is not for you-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 I have been involved in ultra for many years as a recovery person from the time I was a massage student way back in 1993 up until the present day I am still involved in ultra marathon (see my website www.aching-legs-relief.com for a full list of events I have attended) These range from 12 hour to 24 hour to 6 days, to 1000 miles to around the world run with Jesper Olsen on part of his Australian leg (see www.worldrun.org) My working area at the 2007 Montreal World Distance Championships

(the chair near the bottles was my home for 24 hours)

My working area at Antibes (France) 2007

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

Self Service Recovery-the Calf Muscle Pump-Recovering fatigued legs using Light Manual Muscle Relaxation In all my time as an ultra marathon muscle recovery person what have I learned? There are many recovery systems being used out on ultra marathon and courses and are useful to a greater or lesser degree-I have used many of them and seen different ones used on the runners and walkers-most of them I have tried and discarded them because of the following reasons They are clumsy, inefficient and unhygienic •

Hygiene-not many ultras are held in hygienic conditions

•

Disrobing-in the cold is not good for the runner/walker and in some circumstances may lead to hypothermia

Time is spent not only disrobing but also putting the clothes back on •

Cold-cold muscles means that they have to warm up again before they can reach maximum efficiency and power otherwise injuries can happen

•

Oil used-oil used on the legs can act as a magnifying glass during hot days, leading to burnt skin-and it attracts cold into the muscles on cold days-it also attracts road dust which is difficult to remove, and when the recovery session is being performed, it forms an abrasive paste which carries bacteria and can force it into the skin This can lead to uncomfortable skin rashes

Working on and into the muscles may make them angrier I have worked with many top ultra runners and walkers over the years and have learned that most successful athletes understand that when your muscles are sore and aching and overused the last thing you need is someone poking-prodding and overstretching them to help in recovery

May be injury causing or provoking •

Pain producing-the skin and muscle structures are full of pain receptors which are switched on when the muscles are overused and abused-they are very sensitive to pressure and stimulation

Using a rubbing movement across the receptors can overstimulate them and increase the pain and discomfort level-it can also do is provoke the muscles into defending themselves by initiating a cramping response in the muscles

Much of the time it is during stretching when cramping happens The last man who could heal with just his hands died 2000 years ago

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

Self Service Recovery-the Calf Muscle Pump-Recovering fatigued legs using Light Manual Muscle Relaxation If the recovery system is applied with a little too much enthusiasm injury can also happen-as described by Sandra Brown “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_san dra_br.htm#Training/forUltras_SB) Having explored the problems of conventional recovery systems, there is now room to explore some variation in injury in ultras I have found that many ultras turning up with injuries apparently caused while in an event, when questioned may admit it to it being pre-existing and it is not fixed when they enter the event but still expect it to be dealt with when it causes problems during it This is difficult to do and invariably leads to further problems and time off track to have work doneit will not fix the injury or increase the distance covered, and it may lead to further injury from enthusiastically applied manual therapies (see note on miracle worker 2000 years ago) I see my job at ultra events as a muscle recover-er by facilitating the body’s own healing processes; not a miracle worker; this is not in my job description so if possible, I try to avoid dealing with on track injuries, preferring to refer on to any medical people around the event To deal with my area I simply refer to my physiology and anatomy books which tells me how to go on and deal with muscle fatigue-in particular I refer to 'Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-3994-0

When you refer to medical physiology and use it to work for you, it is possible to achieve things that were previously left to chance-a faster recovery is one of them Contact [email protected] 18 Copyright Michael Gillan Long Distance Recovery Specialist http://aching-legs.org/increased_working_years_legs_maintenance.html

Self Service Recovery-the Calf Muscle Pump-Recovering fatigued legs using Light Manual Muscle Relaxation http://aching-legs.org/increased_working_years_legs_maintenance.html

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