Self Service Legs Recovery System

Self Service Recovery-the Calf Muscle Pump-Running Recovery using Light Manual Muscle Relaxation

Self Service Recovery from fatigued legs and angry muscles

Like many runners and walkers these people have put a lot of effort into their sportthey will have trained hard and entered many events each hoping they will better their personal best times (or even win) in THIS event No matter how much training they do (and you can overtrain) there is nothing like actually being an event to bring out the best in a runner or walker, the other competitors and the adrenaline rush can help to push the boundaries to the limits (and beyond)

Preparing

Competing

Training

There is also an extra level that the athlete should include in the mix-this is unfortunately the part that not too many of them know too much about because the ones who do specialize in this area are usually the sports institutes and universities with all their research facilities and it takes a long time for their information to filter down to the general runner and walker Much of this information while useful may also be too scientific and complicated to apply to the everyday event because it may need some specialized technique or equipment to use by the average person who has just run or walked their heart out and is sore, fatigued and in a while when the muscles have cooled, stiff as well Directly after the event has finished is when most people are distressed and turn up at the recovery area to hopefully receive assistance to get help in the initial stages of post event recovery-but wouldn’t you know it-just when you are at your lowest, and need help fast, the recovery area has lines of people waiting in line with the same problems

Tough Luck 1 Copyright Michael Gillan Long Distance Recovery Specialist http://aching-legs-relief.com

Self Service Recovery-the Calf Muscle Pump-Running Recovery using Light Manual Muscle Relaxation It wouldn’t have been if you had the ‘knowledge’ to look after yourself better Instead of the graph on page 1, the graph should include some extra steps

Train

Prepare

Full Recovery

Compete

Post Event

Immediate Post Event

This is the Immediate Post Event stage Overuse and abuse of muscles-they are angry

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-they are angry The body is in the first stages of repair at the micro-cellular level No amount of working on the muscles with manual therapies at this stage is going to help them-and interfering with uncontrolled finger force into the muscle tissues can make them worse and lengthen recovery time because it breaks into the inflammatory repair and increases the heat through friction The ‘window of opportunity’-the Immediate Post Event Phase If the approach to the muscles is appropriate, this stage offers a ‘window of opportunity’ that can be taken advantage of to speed up the recovery of the walker/runner-this is done by calming the angry muscles and working with them to facilitate their repair and recovery They need Immediate Poste Event care 2 Copyright Michael Gillan Long Distance Recovery Specialist http://aching-legs-relief.com

Self Service Recovery-the Calf Muscle Pump-Running Recovery using Light Manual Muscle Relaxation Post Event Recovery Post event is done at that indefinable time after the event-whenever time is available and it is convenient to can be made to fit a recovery session in-the ‘window of opportunity’ when the muscles are still warm from the use they have had and are still pliable, has usually closed By the time post event recovery is started, the soreness is intensified by stiffness-every movement is an effort mixed with pain-time on the recovery table is spent trying to loosen the muscles so that the runner/walker can simply stand up again A Grim Fairy Tale Once upon a time there was a fun run, marathon, ultra marathon that was inhabited by 1000s of runners/walkers, they had all trained and prepared and really looked forward to completing the distance in their personal best time and succeeded (or not) Having totally run themselves into the ground, and needing assistance, the intrepid athlete makes their way to the recovery area, only to find lines of people already there waiting their turn to get onto the recovery table Everyone is standing there having just finished, most in just running singlet and shorts-getting colder, muscles stiffening-see the ‘lucky’ people getting their muscles worked on-they are only covered by a towel-listen to the screams as some of them go into cramp-that lactic acid causes a lot of problems for runners and walkers (note-lactic acid has a bad name that is undeserved) http://sportsmedicine.about.com/cs/exercisephysiology/a/aa053101a.htm See as when the recovery session finishes they crawl off the table and stagger away barely able to move-did it really do them any good or did the recovery person go in too hard on the muscles and injure them? Who would know? Not the runner/walker because their perception of pain was changed-cold can act as an anaesthetic and reduce the pain experience-reduced pain perception can also reduce the sensation of someone being a little too ‘enthusiastic’ with their hands on the muscles and causing in unintended injury that will affect the rate of recovery and speed at which training for the next event can be started If someone is considering manual recovery work, 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_san dra_br.htm#Training/forUltras_SB) 3 Copyright Michael Gillan Long Distance Recovery Specialist http://aching-legs-relief.com

Self Service Recovery-the Calf Muscle Pump-Running Recovery using Light Manual Muscle Relaxation An Immediate Post and Post Event Legs Care Plan For the average runner/walker, access to after run/walk care may be limited, the cost of this for them may be beyond the financial boundaries of them-the other option is to have a self-service Immediate and Post Event legs care plan-but to do this requires some knowledge of how the recovery system works and how you can look after your own legs

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

Used blood is moved up the legs through the veins

Reaches feet Pressure runs out

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

This problem is solved by a system called the Calf Muscle Pump The peripheral heart 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 Arteries fresh blood into legs

Veins used blood out of legs

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 4 Copyright Michael Gillan Long Distance Recovery Specialist http://aching-legs-relief.com

Self Service Recovery-the Calf Muscle Pump-Running Recovery using Light Manual Muscle Relaxation

These are the motors to make the pump work

The Calf Muscle Pump-its part in fatigue-its contribution to recovery 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 When the muscles are not doing their job properly the pump becomes inefficient

Above shows what can happen when muscle tightness prevents the calf muscle pump from working-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 5 Copyright Michael Gillan Long Distance Recovery Specialist http://aching-legs-relief.com

Self Service Recovery-the Calf Muscle Pump-Running Recovery 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

Half an hour before this picture was taken-his muscles had gone on strike and stopped working completely

I serviced his legs and put them through anger management I put his legs through an anger management course, calmed them down-serviced them and got them moving again Pro-active recovery is better than relying on chance recovery-the runner/walker takes control Using a simple recovery strategy is more effective than using complicated hard to learn skills-it is also more effective than relying on chance for leg recovery 6 Copyright Michael Gillan Long Distance Recovery Specialist http://aching-legs-relief.com

Self Service Recovery-the Calf Muscle Pump-Running Recovery 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 the legs to recover-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 condition of the legs, 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 In the pump 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-relief.com

Self Service Recovery-the Calf Muscle Pump-Running Recovery 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-relief.com

Self Service Recovery-the Calf Muscle Pump-Running Recovery 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 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

Using a simple but effective lower legs recovery strategy will help the legs recover from your event, quickly and efficiently without provoking the legs into more anger

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

9 Copyright Michael Gillan Long Distance Recovery Specialist http://aching-legs-relief.com

Self Service Recovery-the Calf Muscle Pump-Running Recovery using Light Manual Muscle Relaxation

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 Incorporate Light Manual Muscle Relaxation into your leg care plan 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

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

10 Copyright Michael Gillan Long Distance Recovery Specialist http://aching-legs-relief.com

Self Service Recovery-the Calf Muscle Pump-Running Recovery 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 11 Copyright Michael Gillan Long Distance Recovery Specialist http://aching-legs-relief.com

Self Service Recovery-the Calf Muscle Pump-Running Recovery using Light Manual Muscle Relaxation 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) 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

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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

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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

12 Copyright Michael Gillan Long Distance Recovery Specialist http://aching-legs-relief.com

Self Service Recovery-the Calf Muscle Pump-Running Recovery using Light Manual Muscle Relaxation My working area at the 2007 Montreal World Distance Championships

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

My working area at Antibes 6 day event (France) 2007

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] http://www.aching-legs-relief.com/

13 Copyright Michael Gillan Long Distance Recovery Specialist http://aching-legs-relief.com

Self Service Recovery-the Calf Muscle Pump-Running Recovery 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

14 Copyright Michael Gillan Long Distance Recovery Specialist http://aching-legs-relief.com

Self Service Recovery-the Calf Muscle Pump-Running Recovery 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/

15 Copyright Michael Gillan Long Distance Recovery Specialist http://aching-legs-relief.com

Self Service Recovery-the Calf Muscle Pump-Running Recovery 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://www.aching-legs-relief.com/

16 Copyright Michael Gillan Long Distance Recovery Specialist http://aching-legs-relief.com

Self Service Recovery-the Calf Muscle Pump-Running Recovery using Light Manual Muscle Relaxation

17 Copyright Michael Gillan Long Distance Recovery Specialist http://aching-legs-relief.com