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Social Walking Recovery Michael Gillan-ultra marathon recovery specialist1http://seniors.aching-legs-relief.com/community_walking_recovery.html copyright 2008 Michael Gillan ultra marathon recovery specialist
Baby Boomer Community Walking Group Recovery
More baby boomers and people in the senior age set are staying younger and fitter andwant to stay that way as long as possible because it means mobility and independence
 Mobility
and
independence
are the best assets you can have as you get older, and most of us at thisstage have friends or relatives who have lost or in the process of losing theirs; and it is not a nicething to see or experienceTo help
 prevent 
or
minimize
the chances of joining them, many boomers take up walking either ontheir own-or if they can’t motivate themselves, or prefer or need contact with others, they may joina group of community walkers where they all meet up so many times a week and just walk for thepleasure of itAfter the walk, they may finish up back at a café or back at someone’s place for refreshments andcontinuation of the
social aspect 
of the groupFor some, this is can be part of the recovery process after the walk, the
 post event phase
in the
 
sporting area, which many of the baby boomers may have been involved in during their earlieryears and let us be clear here, all us baby boomers are in a race, and in sport whether we like it ornotWe are in a race against time and health and we want to compete against them as long as possiblebefore we reach the final finish lineLike our younger sports people who do their own thing, football, cricket, running, or whatever theydo, our competitive spirit drives us on only we are competing against our selves-it is an individualsport that we are in, and realizing this, we do make a conscious decision to get out and walk 
Recovery
Recovery is as important to the baby boomer walker as it is to the younger athlete-only more sobecause if you come back from the walk exhausted and just sit down to recover, it is harder to getmoving again because the legs and muscles set-they become stiff as they cool downThere is also the danger that any existing medical condition may be irritated or worsened whenmovement is forced during the attempted movement with muscle stiffness present-there is also therisk of developing new problems while trying to move
Pre-movement
There may be a way to overcome the stiffness after walking without putting the legs and muscles atrisk of injuring them or irritating other conditions that may be present-and that is to use a simplepre-movement method
 
Social Walking Recovery Michael Gillan-ultra marathon recovery specialist2http://seniors.aching-legs-relief.com/community_walking_recovery.html copyright 2008 Michael Gillan ultra marathon recovery specialist
Combining Recovery with Pre-Movement
Working in the area of ultra marathon runners and walkers I have to provide both servicessimultaneously
And I do this by using gentle work 
with
the muscles-not on themGently assisting the muscles to get rid of by-products and wastes that have formed-as the by-products are removed, fresh blood can enter the tissues and enhance healing-allowing the walker toget back to their normal lifestyle without the inconvenience they would normally associate withafter-effects of intensive walking.the muscles being enlisted to assist in their own recovery
Light Manual muscle Relaxation
 Offers an alternative way of assisting the body to recover without interfering with the healingprocesses that are already occurring-and it does this without putting the muscles at risk of beinginjured by too much pressure generated by the ends of the fingers working into the tissuesThe system works by using the bodies own mechanics of bones, joints, and muscles to push usedblood and toxins from the lower legs-these can then be replaced by fresh blood-oxygen filled bloodwhich will enhance recovery time and speed up recovery
It is also offering pre-movement to the legs which helps overcome stiffnessEnhancing recovery and using pre-movement quickly and easily using the principles of
•
 
Simplicity
•
 
Predictability
•
 
Consistency
Using these 3 principles it is possible to not only enhance recovery times, but to do it without theinconvenience of disrobing or using oils or equipment such as massage table towels or needing thehandskills or techniques of modern massage practises.
 
Social Walking Recovery Michael Gillan-ultra marathon recovery specialist3http://seniors.aching-legs-relief.com/community_walking_recovery.html copyright 2008 Michael Gillan ultra marathon recovery specialistMy only equipment for 24 hour run consisted of a chair next to the bottles to maintain the legrecovery of 20 people when I looked after the Danish team at the world championships in 2007It gives the social walker freedom to start their own recovery straight after walking in the privacy of their own homeAfter walking there is nothing wrong with the legs, so they is basically nothing to fix on there is nopoint getting in using complicated recovery systems that
•
 
Will cost a great deal of money
•
 
Will take a lot end of study
•
 
Will need equipment
•
 
Will need SOMEONE to use itMany social walkers do not have an understanding partner who will help them to recover from sawalking session so they need something that will be easy to do, and will be effective when it isused-so just using a strap, the seated version can be used.Light Manual muscle Relaxation has been tested by many runners and walkers around the world(www.worldrun.org
 
) 
The social walker may not be wanting to run around the world, just wanting to maintainfitness-but they are in competition with their own body- they can compete by getting theedge over soreness and stiffness
 
*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.htmSOURCES: Hinds, T. Medicine & Science in Sports and Exercise, August 2004; vol 36: pp 1308-1313.
Copyright 2008 Michael Gillan ultra marathon recovery specialist
Michael has worked many years at ultra marathon events both in Australia and overseas-hedeveloped a system of recovery called the World Run Recovery System which he used on worldrun 1
http://womensweb.aching-legs-relief.com/social_walking_recovery.html
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