Recovery from leg and muscle soreness after exercise with Light Manual Muscle

Relaxation

Recovery during and after Exercise

Many people go to the gym and do regular exercise, but many others don't
because they see muscle soreness and the 'no pain no gain' side of things as
too painful to think about so put any thoughts of taking up a keep fit regime
to one side
If they don’t want to go to the gym and feel that they are being forced into
becoming gym junkies, there are simpler ways of doing exercise without the
pain such as getting off the couch and going for a walk

Doing this is easier than going to the gym, especially if you are losing your
fitness level and putting on weight from lack of exercise

(the walk around the block can be the equivalent of every day at the gym for
some people as they may have bad health or other disadvantage that may
prevent them doing gym work)

Whether you are going to the gym to keep fit or simply going for a walk,
there are some problems resulting from exercising

Too much time on the treadmill or walking around the block can result in
muscle soreness fatigued legs, and following on from that, muscle stiffness
which makes it difficult to walk without discomfort until it wears off
The general consensus is that this will gradually wear off when the muscles
get used to moving and being stressed from all the activity they are being
made to do

but if your legs feel like this after it and you can hardly move, you
are not going to feel like doing it all again!

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 Recovery from leg and muscle soreness after exercise with Light Manual Muscle
Relaxation

It is at this stage that many people call it a day and stop

exercising because the pain (and stiffness) gets the better
of them
They need help before reaching this point in their exercise plan so
they can continue and become like this

Exercise is the persons responsibility

recovery is the body's responsibility

During exercise or immediately after dynamic activity, the greatest need of

the muscles is to get rid of the by-products that have accumulated in the
tissues

As soon as the athlete stops dynamically using the muscles , the recovery
processes start taking place, the body can be assisted in recovering quicker
but it is actually doing the work all by itself

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 Recovery from leg and muscle soreness after exercise with Light Manual Muscle
Relaxation

It important to ensure that any external assistance does not interfere or break
into the processes while they are taking place-all the muscles need at this
time is to be helped in getting rid of the depleted used blood so that fresh
blood can enter the muscle tissues and deliver oxygen and proteins to them

Recovery is divided into phases

Immediate Post Event-the 'Window of Opportunity'
The window of opportunity during and after dynamic activity is when the
muscles are still warm and flexible enough to work with; this window is very
short, it is estimated that recovery work in the first 30 minutes is most
beneficial

The sooner by-products are removed from their legs, the qicker fresh blood
can be pumped into the muscles tissues, the faster recovery will be and it is
important to do it before the muscles have gone cold and stiffness has set in

Post Event Recovery

Post Event Recovery is usually done at an unspecified time after the event
has finished when muscle recovery is well already underway; soreness, and
stiffness has probably set in

What are you going to do about recovery?

are you going to accept leg soreness, stiffness or take
some positive action?
• who are you going to get to deal with it?
• do you know anyone who can help you recover the legs and what
is their background?

• how close is the help?

• when you are fatigued are they going to come and help you
recover?

• how much can you afford to pay for it

• what is their cost and will they be ongoing?

there is a shortage of experienced people who deal with

recovery and you may not have access to any of them
when you need it
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 Recovery from leg and muscle soreness after exercise with Light Manual Muscle
Relaxation

Light Manual Muscle Relaxation solves the problem

it lets you become the expert in recovery-simply do it yourself!

and get 'the edge' over soreness and stiffness

(its easier than you think)

The advantage of using Light Manual Muscle

Relaxation

It is Do It Yourself recovery
• No disrobing

• Works with the muscles not on them

• No oil used

• Non invasive

• User friendly

• Easy to learn

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 Recovery from leg and muscle soreness after exercise with 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 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 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

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 Recovery from leg and muscle soreness after exercise with Light Manual Muscle
Relaxation

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

If someone is considering massage by someone they do not know, 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
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 Recovery from leg and muscle soreness after exercise with Light Manual Muscle
Relaxation

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/trainin
g_for_ultras_by_sandra_br.htm#Training/forUltras_SB)
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The latest in non-technical, non-invasive 'cutting edge' solutions to fatigued
legs relief-Light Manual Muscle Relaxation

Contact michael@aching-legs-relief.com

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Recovery from leg and muscle soreness after exercise with Light Manual Muscle

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