Snowfield Recovery

Snowfield Recovery using the World Run Recovery System

Snowfield Recovery To most of you people who are reading this article it may come as a surprise that in Australia where I come from we have snowfields-I live near one As an ultra marathon recovery specialist, I am very familiar with cold sore legs and muscles and people getting hypothermic from cold and wetness-I am also familiar with the damage that can result from using inappropriate conventional massage on cold muscles Using conventional massage in the snowfields for recovery is fine at the end of the day on the field when you are in a lodge with a nice warm fire and the room is warm and the body is warm, but many people are doing the resorts as cheaply as they can afford and their finances may not run to the trained massage therapist to ease their pains away

Sometimes the after snow area looks a little like an after ultra marathon event When trying to recover the muscles when they are cold using a manual recovery system there are some severe disadvantages that the person who is having soreness and overuse problems has to consider A major consideration is that if the skier/snowboarder is cold, they need to disrobe to have oil put onto to skin to provide lubrication between the hands of whoever is doing the massage and the skin of whoever is being worked on-this can make cold muscles even colder Cold muscles are like an elastic band that has been left in a refrigerator-the fibers lose flexibility and are difficult to stretch until they reach room temperature-the muscle fibers are already suffering from micro tears and uncontrolled manual pressure into these can damage them causing an injury that may put a stop to any snow field activities until it heals Cold is also used in many medical situations as an anaesthetic-it dulls the pain receptors in the skin and muscle tissues-the same is also true for the disrobed skier-it prevents them feeling how deep the fingers are going into the muscle tissues by altering pain perception This dulling of the pain receptors in the skin and muscles prevents feedback to the brain that may stop the fingers from being too intrusive and causing injury Recovery after a day on the slopes does not need deep intrusive manual work on the muscles-there is basically nothing wrong with them to fix-so to help them to recover is quite easy

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

Snowfield Recovery using the World Run Recovery System Recovery

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 from falling over or bio-mechanical causes (the snow surface, blisters from ski boots) 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 In recovery the need of the muscles is to get rid of by-products and wastes that have accumulated in the tissues while they are in the 'window of opportunity'While they are still warm and pliable

Recovered muscles allow the snowbunny to get back on the fields without the inconvenience they would normally associate with after-effects of intensive use of the legs

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. If the legs could recover faster in between and after being in the snow their ability to absorb impact and shock from the snow surface would improve and they would be less prone to injury caused by not being flexible enough How to do this is an area where there is very little knowledge available on how to do something that is safe; simple and effective to use In the photo above I am demonstrating the World Run Recovery System-notice the lack of equipment I have to do this-all I am using is my hands-this being the case, it is easy for someone out on the slopes to use on an exhausted snowbunny! This is a great advantage because there is nothing to carry and they do not have to take any boots or clothing off!

*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/snow_field_muscle_recovery.html

Snowfield 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/snow_field_muscle_recovery.html

Snowfield Recovery using the World Run Recovery System For those on the snowfields who is unsupported with all the facilities of their own lodge muscle recoverer-the advantage of this type of system is that it makes them independent and enables them to take care of their own sore stiff after snow muscles In recovery 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

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/snow_field_muscle_recovery.html

Snowfield 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 snowbunny with fatigued muscles they would back on the slopes in no time

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

Snowfield 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/snow_field_muscle_recovery.html

Snowfield 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/snow_field_muscle_recovery.html

Snowfield Recovery using the World Run Recovery System http://www.aching-legs-relief.com/netballer_recovery_after_match.html

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