The Baby Boomer Hiker Article

The Baby boomer hiker leg recovery-Michael Gillan Ultra Marathon Recovery Specialist

The baby boomer hiker and aching Legs I am an ultra marathon recovery specialist out in the wilds of Australia and I would love to come out on your next hiking trip to look after your sore muscles But unfortunately I can’t because I am busy writing What do I do exactly?

I go to ultra marathon events (anything over 42.195 kilometers (26 miles 385 yards) and look after the muscles of the runners and walkers-when they get stiff, sore and fatigued I am there to put them back together and kick them out to do it all over again Looking after these people who run and walk for LOOOONG distances is quite a specialized job and needs quite specialized information on the way the body works and how it is affected by being under pressure to perform on a consistent basis when it is pushed further than it expects to go As I will not be coming on you hike with you, I just thought I would share some of my experiences and insights with you on how I deal with fatigue Ultra marathon runners and walkers are group of athletes that suffer from similar problems to the hiker

These are 2 people who have just been running for 3 days around a running track in all weathers They suffer from sore feet, sore legs, swollen ankles, stiffness, wasted muscles, muscle cramps, tiredness, mental fatigue, restless legs, sore skin, night pains, muscle spasm, muscle wastage, swollen ankles, hyperthermia, hypothermia, temper tantrums, vomiting, food sensitivity, allergies, rashes, loss of judgement When they try to stand up again after their initial fatigue flop, they will find it mentally and physically challenging due to the stiffness of muscles that will set in, and the pain from trying to move them-fortunately they had me to help them do this with

Leg recovery using an environmentally friendly recovery system Copyright 2008 Michael Gillan

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The Baby boomer hiker leg recovery-Michael Gillan Ultra Marathon Recovery Specialist

Leg fatigue in remote areas where there may be no help available, can be fatal and as the legs are the only form of transport in and out of the area Someone who has fatigue is open to a potential life threatening condition called hypothermiain this condition, the body core temperature drops and it may be so low, it can’t be raised again without medical help Fatigue may have started through a simple blister altering the way of walking and putting extra stress on the muscles or they may have been the slowest walker in the group who had to use having to use up precious energy reserves trying to keep up Conventional massage recovery systems For the obvious reasons that they need massage oils, towels, massage tables and associated equipment to be carried and used-it is not very practical to use on the trail when there are muscle fatigue problems developing These are the same reasons why it is not very practical to use at ultra marathon events At the events I attend there is just only me to work for days straight, and looking after 40 odd competitors using conventional methods means I would not last too long before I was exhausted Unconventional Recovery

Recovery from stiffness and soreness and associated muscle fatigue is relatively easy once you accept a number of ideas •

The body recovers itself-fingers working into the muscles don’t

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You can make the muscles work on themselves

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You do not have to have lots of equipment-just the knowledge on how to do this

Copyright 2008 Michael Gillan

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The Baby boomer hiker leg recovery-Michael Gillan Ultra Marathon Recovery Specialist The chair above next to the bottles is my working area at the 2007 Montreal 24 hour World Championships where I looked after the Danish national team 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 All you have to do is exchange the chair over to a rock somewhere and the baby boomer hiker can do the same thing

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

My working area at Antibes 6 Jour Event Aching legs fatigued muscles and recovery However the aching fatigued legs and muscles are developed whether you are a non-athlete out on a hike, or an athlete who runs around the world-everyone has the same thing in common and that is how to recover quickly The secret to leg recovery

Copyright 2008 Michael Gillan

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The Baby boomer hiker leg recovery-Michael Gillan Ultra Marathon Recovery Specialist The active way to help the legs recover is to learn how to work with the muscles If you can use your hands you have the tools to do the job of recovery

How much training and theory does it need to do this? Very little because it is not specific

It is a Do-It-Yourself method based on encouraging the muscles and tissues to assist in their own recovery-it works with the muscles not on them •

It is not a massage system

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It is not invasive

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It is not aggressive

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It is not time consuming

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It does not need disrobing

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It does not need oil applied to the skin

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It does not need strong hands and fingers

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It does not need hand/brain coordination

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It does not need equipment

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It does not work on the muscles

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It does not work on any specific injuries

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It does not threaten the integrity of the muscles

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It does not use force on the muscles

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It does not need more than a few minutes to do

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It does not require a long course or workshop

It is a clean-green-recovery machine Copyright 2008 Michael Gillan

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The Baby boomer hiker leg recovery-Michael Gillan Ultra Marathon Recovery Specialist The difference in approach 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

P Gray

D Parri s

I Davis

G Pollard

T Rafferty

61.2 Kilometers 120 74.8 73.6 68.4 69.6 300 187 184 171 174 153 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

J Timms 127.2 Copyright 2008 Michael Gillan

98.4

5

74.8

34 0 85 pulled out-bli sters 0

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0 Kilometers Laps 0 ki lometers

The Baby boomer hiker leg recovery-Michael Gillan Ultra Marathon Recovery Specialist What they say about 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 Books I have used in my research

Travell S.G. Simons D.G. Myofascial Pain & Dysfunction: The Trigger Point Manual Williams & Williams 1983 Travell J. Rinzler S.H. The Myofascial Genesis of Pain Post Grad Med. 1952 Modern Treatment for Lymphoedema Casley-smith Judith & Casley-Smith J.R. 5th edition Touching Montague Ashley Harper & Row ‘Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-3994-0 Essentials of Anatomy and Physiology-Seeley Stephens and Tate-Mosby Year Book ISBN 08016-0227-0 ‘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)

Copyright 2008 Michael Gillan

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The Baby boomer hiker leg recovery-Michael Gillan Ultra Marathon Recovery Specialist 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 How can someone with aching legs benefit?

Because the muscles are being worked with they are actually doing the work-this means that the skills needed to do the recovery after training and competition do not have to be as great or as complicated as when they are being worked on Nothing is being fixed nor is any attempt being made to repair anything All that is happening is that the body is repairing itself-we are just facilitating it’s ability to do that by increasing circulation to the muscles

Aching legs should always be checked out by a medical professional before doing anything to and with them because there are many medical reasons why they may be aching-see a physician first If you want more details on Light Manual Muscle Relaxation go to my website at

http://seniors.aching-legs-relief.com/hiking_and_wilderness_fatigue.html

Copyright 2008 Michael Gillan

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