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Michael Gillan Endurance Legs Recovery Specialist
Endurance Legs Recovery using Light Manual Muscle Relaxation
Part 1 Page 3 Page 4 Page 6 Part 2 Page 8 Page 9 Page 16 Page 24 Part 3 Page 30 Page 31 Page 36 Page 45 Page 49 Part 4 Page 55 Page 64 Page 65 Page 69 Page 77 Page 79 Page 84 Page 87 The basics Objectives of Light Manual Muscle Relaxation Why a manual on muscle soreness and recovery? Light Manual Muscle Relaxation and recovery Light Manual Muscle Relaxation Sequence Some working notes Seated upper body self-recovery Light Manual Muscle Relaxation (Prone) Assisted Light Manual Muscle Relaxation (Seated) Discussions Notes for athletes and crew Blisters a discussion Other notes for consideration Hypothermia Hyperthermia Theories Some Soft Tissue (Muscle) considerations on recovery The Active approach-Light Manual Muscle Relaxation Light Manual Muscle Relaxation The components of Light Manual Muscle Relaxation Theory Backup Data/Statistics-empirical research 1995 Colac results showing differences in distances Qualifications and experience in events and races attended About the author
The manual has been divided into 4 sections for different levels of interest. Section 1-attempts to give the stripped down basics as simply as possible Section 2-The sequences of Light Manual Muscle Relaxation Section 3-Notes for endurance recovery (Suggestions) Section 4-Theories There is necessarily a crossing of information and between sections of the manual because they are relevant to the explanation of the subject matter under discussion.
©2010 Michael Gillan http:www.aching-legs-relief.com
Endurance Legs Recovery using Light Manual Muscle Relaxation
The Objectives of Light Manual Muscle Relaxation
To provide conditions for muscle recovery without risk of extrinsic muscle injury To help rid the muscles of waste by products quickly and safely To increase the flow of oxygen rich blood to the muscle tissues to aid recovery To rehabilitate the calf muscle pump To reduce soreness/stiffness
Advantages of using Light Manual Muscle Relaxation
Reduced costs/no costs Gives non-invasive self-maintenance and recovery No reliance on other people for recovery Can be done by self-using a strap or partner seated/prone Can be done with or without a partner wherever, whenever, and as often as required No disrobing-done through clothes Minimal knowledge needed to give ‘The edge’ over soreness and stiffness Can be done in 5-7 minutes from stop to start!
The secret of recovery is through Simplicity-non-invasive Consistency-conditions the muscles by repetition-works with the muscles not on them Predictability-consistent information fed into the brain results in automatic responses.
Endurance sports are gaining in popularity, but the number of people who help them to recover in the aftermath of a run is not increasing by the same proportion; this leaves most of the athletes who are not lucky enough to receive help to their own devices. Light Manual Muscle Relaxation gives the majority an alternative way of getting over the run by a Do-it-Yourself method using the formula of
Simplicity + Consistency + Predictability = faster recovery Light Manual Muscle Relaxation-the non-invasive- trusted alternative
3 ©2010 Michael Gillan http:www.aching-legs-relief.com
After most events. Cliff Young. stiffness and fatigue become an issue. It should be pain free It should be easily available It should be convenient to do It should be effective in reduction of soreness It should be able to be done without disrobing It should be quick to do as the least time spent on the massage with an undressed person. or just starting to compete. all it takes is two hands and an understanding of how to use them effectively. the less time for them to go cold and the muscles to stiffen. Whether you are a Yiannis Kouros. friends or partners can help their athletes stay on track and achieve their goals of as much distance as possible as comfortably as they can. Using Light Manual Muscle Relaxation which is light. the more likely it will be too late to receive it as most of the recovery people will have gone home or the lines waiting for them will be too long. but there is very little available on how to simply be able to start moving again when soreness. soreness can affect performance. It should be able to be done without provoking injury 4 ©2010 Michael Gillan http:www. simple and efficient. To fill the gap between professional massage and no massage. In most cases of fatigued muscles soreness and stiffness. there is nothing wrong with them. endurance athlete who has not made it to the finish in time to get some recovery help has to go home and recover the best they can by themselves without any advice on how to do it safely. this means only a relatively few people who finish the run are able to access muscle recovery assistance. After finishing. An athlete with muscle soreness can become fatigued as their body mechanics alter. Gary Parsons running around Australia and covering over 19000 kilometers. To offer a strategy for coping with sore legs after doing a sport. all that they need is assistance to recover. To give the self-supporting athlete a user friendly way to recover At many events there is a shortage of people who are experienced in recovery and getting the athletes back on track. Jesper Olsen running around the world and doing over 26000 kilometers. there are books and information about injury avoidance. the more likely they will need assistance at the end. Not just any massage can be done on the tired athlete There are certain criteria the massage should meet to make it relevant and effective. To recover as risk free as possible without causing injury or provoking a new one is difficult.com . leaving the vast majority of the competitors without any help at all. there are usually more people looking for a recovery massage than there are people to do them. Dealing with them does not require technical skills or a degree in rocket science.Endurance Legs Recovery using Light Manual Muscle Relaxation Why a manual on muscle soreness and recovery? To assist with recovery when the legs are feeling fatigued.aching-legs-relief. and the longer takes to complete the marathon. But when they do reach the finish line. caused by running and walking long distances. team mates.
so because their perception of pain has been altered they cannot feel a thing and are unaware of what the person working on their legs is doing to them. by an overenthusiastic physio who was supposed to be helping me to warm up gently before a 24 hour race and got carried away. These days I stretch pretty diligently after exercise and am convinced of its value. Having never had a persistent injury (my varied training pattern means that any niggles have the chance to heal quickly. they need simple first aid while they recover themselves. The closest I have come to this was receiving massage from Michael Gillan during the Nanango (Queensland) 1000-mile race in 1996. “The second tear (at least I have matching legs with old tears on both sides) was caused.Endurance Legs Recovery using Light Manual Muscle Relaxation Heavy recovery work and stretching Conventional types of recovery work are intrusive on recovering muscle tissues as they need the use of someone else’s finger skills to make them work. their lack of experience can put the already ‘at risk’ muscles in danger of damage because they do not yet have the touch that lets them know when they are working too hard on the tissues. Unfortunately when the athlete has finished their event. this can damage them and increase recovery time because they will need extra time to heal. and always works with the athlete and puts the athlete in control.org. I am sure. Working on the muscles in an attempt to recover the runner it is difficult to know whether the correct massage is being applied or whether it is actually achieving anything as the runner is so grateful for what they do receive they do not wish to criticize. Michael’s approach is very gentle at all times. More on stretching another time. in keeping me free of overuse injuries. and my cross-training approach plays a part. they are in no position to do this anyway because the muscles have been anaesthetized by endorphins and cold.com . Very occasionally I will feel tightness in one or other hamstring. The endurance athlete needs light work to reduce soreness and maintain flexibility 5 ©2010 Michael Gillan http:www. In the recovery area Many recovery people working at events are students attending for the experience. rather than get hammered and go critical.surreywalkingclub. I had no hesitation in having a massage from Michael again at the end of the Melbourne 100 miles walk in 1999.aching-legs-relief.htm#Training/forUltras_SB) My basic list of muscle first aid equipment when I go on a run consists of My tools to work with.uk/Training?Advice/Articles/training_for_ultra s_by_sandra_br. 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. I am now more wary of having physio at any time. but I am lucky that neither tear has become a real problem.) I have never had regular physio or a steady relationship of trust with any physiotherapist who knew me and my needs. to my great annoyance at the time.”(Source:http://www. thus minimizing the risk of harm and maximizing the benefit.my hands The knowledge of how to use them effectively Fatigued stiff sore muscles do not need complicated recovery systems. To illustrate the problems that can be caused when a heavier type of massage is used below is a quote from Sandra Brown taken from her advice sheet for the Surrey Walking Club.
Simple-Can be done with minimum training. constant ‘static’ tension prevents the venous and lymphatic vessels one-way valves opening and closing properly. The Solution-start it working again Light Manual Muscle Relaxation reduces muscle tension by combining light pressure with tension and relaxation. no complicated hand skills to learn.com .Means there is no bruising to skin or muscles through lack of skill. The advantages of using Light Manual Muscle Relaxation No inconvenience-Can be done anywhere without the need for privacy. this opens and closes the valves to force exhausted blood and lymph fluid along the vessels and back up the legs. No deep work. there simply is no injury to fix and nothing needs concentrating on except tightness soreness and stiffness. no towels. No disrobing. The body is better able to repair itself than anyone’s intrusive fingers digging into the muscles 6 ©2010 Michael Gillan http:www. No oil-No skin irritation or sticky sensations if the oil is not removed properly.Will not cause irritation to an ongoing injury or promote bruising. No equipment-No massage table. Light-Involves no fast dynamic.Warmth is maintained no embarrassing situations or loss of dignity. Faster relaxation-It is working with the muscles not against them Non-invasive Pro-active in prevention and Re-active in relief Light Manual Muscle Relaxation works the calf pump. no bottles. No soreness-No friction between skin and hands to cause irritation. it does not Concentrate on any one particular problem Concentrate on any one particular muscle Fix anything Replace conventional massage except in appropriate circumstances In the recovery stage. The Problem-The calf muscle pump becomes inefficient When the muscles do not move. No impact.Endurance Legs Recovery using Light Manual Muscle Relaxation Light Manual Muscle Relaxation and recovery The calf muscles act as a pump to move depleted blood and lymph fluid against gravity from the lower legs back to the body allowing the arterial system to supply fresh nutrient and oxygen enriched blood to the muscle tissues. it is very important that these points are kept in mind because most of the time. this reduces the flow of depleted blood and lymph out of the lower legs and prevents the circulation of fresh blood to the muscles.aching-legs-relief. or jerky movements to put the body into self-defense.
after it is finished when extra recovery time may be needed. To give a very light stretch It is dangerous to do hard stretching just before competition. and if not then.aching-legs-relief. muscle stiffness minimization will reduce the chances of injury. To give a simple hands on recovery system Many individuals or teams cannot afford to employ a full time sports therapist to give post event massage. Light Manual Muscle Relaxation deals with this by passive movement to free the muscles then active movement to get them going again. Prevent the muscles getting cold while waiting around The longer the athlete can keep the track suit on the warmer the muscles stay and the less chance of muscle stiffness setting in. this leaves the muscles cooling and tightening again. Increases speed of recovery Increased recovery speed means increased time for training and constructive tactical work.Endurance Legs Recovery using Light Manual Muscle Relaxation Secondary aims of Light Manual Muscle Relaxation To give a last minute on ground muscle preparation In competition there may be unexpected delays that can involve waiting around. Light Manual Muscle Relaxation provides a non-technical system for muscle recovery. but as every event is different it is suggested that the effects of Light Manual Muscle Relaxation is tested during training and not as a sudden decision track side. the last thing they need at this stage is an external threat from uncontrolled finger pressure Helps minimize stiffness Once stiffness has set in. All stretching should be light to avoid putting the muscles at risk of injury. Reduces injury It makes the athlete independent of unknown outside providers of post event recovery methods Light Manual Muscle Relaxation Simplicity + Predictability + Consistency= faster recovery-improved performance Anything else is just a luxury-or not necessary 7 ©2010 Michael Gillan http:www. if some fibers tear the athlete may not be aware of it and it can impact on performance during the event. To start post event recovery without risk of extrinsic muscle injury Stressed muscles are at risk from internal causes such muscle tears. Increases blood flow to the muscle tissues Helps remove old blood from the muscles and increases fresh blood into them to help with the recovery process. Light Manual Muscle Relaxation covers this downtime. the body is in repair mode.com .
Stretching-Do all stretches gently If there are any problems. In Light Manual Muscle Relaxation the person receiving is in control. Do not go any faster than the brain will let the muscles go Do not use the fingers in the muscles. At the first sign of cramping. the less chance of causing muscle apprehension. ‘Let go’ is an easily understood term and should be used in its place. the more effective it is. Relax is what the muscles do so that the venous system can work properly to rid the legs of used blood." Keep the back straight Watch your back! Look after it. the lighter Manual Muscle Relaxation is done. if it is cold put a blanket over the person being worked on to seal in heat and keep them warm. but bend the knees. Watch the way you stand and move. try not to bend over the person. when told to do it they may concentrate on what it means to the rather than doing it so may tense up more. Note that during any recovery work the body temperature drops. this stops the tips digging into the muscle.com . if any doubts refer to medical people 8 ©2010 Michael Gillan http:www. The lighter Light Manual Muscle Relaxation is done. STOP and do not continue. Start in the areas close to the body and working away from it.aching-legs-relief. NOT the person giving it. Never rush the sequence Use the palm of the hands and the flat of the fingers. only press until the muscle starts to “give. cramping on the other leg should be reduced along with the possibility of causing injury. change to the other leg. Support the hands when pressing. Check whether the receiver of Light Manual Muscle Relaxation has any problems that may cause complications. Relax is for the muscles-‘let go’ is for the person The term ‘relax’ is a poor term to use to most people because they do not know what it is. it will not. all efforts can be concentrated on achieving recovery of the muscles rather than fixing any injury. Inform the brain and muscles what it is intended by passive demonstration before doing active work Never do anything into pain Never force anything Keep everything light Do not think ‘If I do it harder it will be better’. To get at the part of the leg being worked on pick up the corner and replace it when finished. when that one is finished. Kneel alongside the person being worked on.Endurance Legs Recovery using Light Manual Muscle Relaxation Part 2 Some working notes There is no deep heavy work so risks caused by ‘over-enthusiastic’ use of the fingers on the muscles is minimized.
Endurance Legs Recovery using Light Manual Muscle Relaxation Light Manual Muscle Relaxation-self seated While the arm is in this position. Do the other side of the body 9 ©2010 Michael Gillan http:www.com . stretch the shoulder by pulling the arm across the front of the body and holding it for a few seconds.aching-legs-relief.
10 ©2010 Michael Gillan http:www.com .aching-legs-relief. this gives a squeezing effect to the muscles Press the muscle together at the same time Compress from the groin down towards the knee Change the hand positions so that one hand is on top of the thigh and one underneath Wobbling Place one hand each side of the thigh and gently start to move them in opposite directions setting up a wobbling movement in the muscles.thighs: Wobbling and Compressing Compression Put one flat hand each side the thigh and press them together simultaneously.Endurance Legs Recovery using Light Manual Muscle Relaxation : Legs .
Cover all the muscles.com . Repeat as many times as comfortable with Compression Place the hands flat against the calf. REPEAT 2 OR 3 TIMES or as many times as comfortable with Alternate this with compressing until relaxation is felt in the muscles.Endurance Legs Recovery using Light Manual Muscle Relaxation Legs-calf: Wobbling and Compressing Wobbling Place one hand each side of the calf muscles. wobble the calf from side to side. press them towards the front of the leg with a slight upward movement.aching-legs-relief. Repeat as many times as comfortable with 11 ©2010 Michael Gillan http:www.
Gastrocnemius Stretch (Back of calf) Soleus Stretch (Middle of calf) Bend the leg with the heel on the floor with the foot flat Pull the foot up as far as it will go until the calf muscle tightens. wait for a count of 5. and hold for a count of 15 Pumping To make the calf muscle expand and contract pull the strap up and down rapidly Repeat as many times as comfortable with 12 ©2010 Michael Gillan http:www. Pull up the foot again and hold it for a count of 5 Push down on the strap.com .aching-legs-relief. hold an end in each hand and loop it under the ball of the foot to give extra leverage. hold for a count of 5.stretching with a strap For stretching and pumping the calf muscles use a luggage strap rope or belt folded in half. pull up again.Endurance Legs Recovery using Light Manual Muscle Relaxation Legs . Hold for a count of 5 Push the foot down against the strap while holding it.
aching-legs-relief. Push down and hold for a count of 5 Taking the knee towards the opposite shoulder will increase the stretch and also stretch the buttock muscles.Endurance Legs Recovery using Light Manual Muscle Relaxation Stretching the lower body-stair climbing Use the strap under the ball of the foot and pull on both ends if the legs are tight and they are difficult to pull up. or alternatively. Repeat as many times as comfortable with 13 ©2010 Michael Gillan http:www. interlace the fingers around the knee under the kneecap area and take it towards the chest in 3 stages stopping at each level before moving it up further. Move the knee towards the chest. Only go as far as comfort allows then stop.com . then stop and hold it for a count of 5. Hold the knee in the towards the chest position for a count of 15 Lower the leg and do the other one REPEAT 3 TIMES.
com .Endurance Legs Recovery using Light Manual Muscle Relaxation Some Seated Stretches 14 ©2010 Michael Gillan http:www.aching-legs-relief.
com .aching-legs-relief.Endurance Legs Recovery using Light Manual Muscle Relaxation 15 ©2010 Michael Gillan http:www.
Work on the hands squeezing and pressing each finger. and do the other arm.aching-legs-relief.Endurance Legs Recovery using Light Manual Muscle Relaxation Light Manual Muscle Relaxation-Prone : Upper body relaxation: Only do this only if no back problems are present. Rocking: Gently rock the lower back by pushing and releasing the buttock on the side being worked on. Compress around the shoulders and down the arm. Repeat as many times as comfortable with 16 ©2010 Michael Gillan http:www.com . Press across the top to the other shoulder. Pushing and releasing move up the body changing to compressing around the shoulders. Compressing the buttocks Press on and around the buttock to release some of the tension built up in this area. then compress back up to the shoulder Compress down the body again until the hips are reached and do some rocking.
Alternate with some more compression’s from the buttock down to the back of the knee. Finish with some more wobbling on the thigh. Wobbling Place one hand either side of the thigh and move them in opposite directions making the muscle wobble Do not press hard but firmly and lightly Change to compressing the thigh. alternatively. work towards the back of the knee. Take pressure and stress off the lower back.aching-legs-relief. (Do 2 or 3 times) Put one hand on hand on top of the other and compress back from the buttock area back to the knee.Endurance Legs Recovery using Light Manual Muscle Relaxation : Legs – thighs: front and back of legs: Positioning-If someone is lying on their stomach Put a knee under the ankle and lock it into the thigh. this will Stabilize the leg. Repeat as many times as comfortable with 17 ©2010 Michael Gillan http:www.com . Start at the top of the thigh and keeping the hands flat. Stop the tops of the feet from rubbing on a hard surface making it uncomfortable . put a pillow or rolled up towel under the arches of the ankles. Shorten the calf muscles taking some tension off them.
Wobble the muscles from side to side taking care not to press the fingertips in the muscles 18 ©2010 Michael Gillan http:www.com .aching-legs-relief. as all the calf has to be covered) Do not press hard on the Achilles tendon Mobilizing or wobbling the muscles Place a hand with the thumb and index finger separated on the calf muscles. do this in 2 or 3 rows. if the muscle is a large one. (If the calf is wide. use two hands.Endurance Legs Recovery using Light Manual Muscle Relaxation : Legs: The calf muscles-It is important the flat of the hands not the fingertips. Compressing Compress from the back of the knee down towards the back of the ankle.
place the other hand on top of the forearm near the ball of the foot Press firmly and steadily on the foot until the receiver feels a light stretch in the muscle Do Not Stretch into Pain When the limit is reached.Endurance Legs Recovery using Light Manual Muscle Relaxation Wobbling Leave the knee resting and slowly take the foot to the upright position. if the receiver is feeling comfortable. hold for a count of 5 and slowly take the foot and leg vertical.aching-legs-relief. Stretching-Do a light ‘passive’ calf stretch Hold the heel in the fingers and palm. now is the time to make the stretching ‘Active’ 19 ©2010 Michael Gillan http:www. lay the forearm along the bottom of the foot. Repeat as many times as comfortable with If any pain occurs. hold with one hand at the middle of the foot near the arch. stop.com . Lightly move the leg from side to side to cause a rippling effect down the muscle.
leave the hands in the same position The giver presses the foot down firmly and held as a block to be pushed against The receiver pushes the foot against the block and holds for a count of 5 then relaxes the foot The giver presses again for 5 then relaxes the foot-the giver presses and foot is held in stretch for a count of 5 Ease off then prepare for pumping Pumping Rest the leg against the knee and move the foot up and down Do 15 to 20 pumps Alternative stretch This is a back of the calf stretch-place the hand on the bottom half of the foot and apply light pressure to take it into a stretch for relaxation-hold for a count of 10 Turn the receiver over onto the back 20 ©2010 Michael Gillan http:www.Endurance Legs Recovery using Light Manual Muscle Relaxation The ‘active’ calf stretch Bring the leg back vertical.com .aching-legs-relief.
aching-legs-relief.Endurance Legs Recovery using Light Manual Muscle Relaxation The Back Lying Sequence ‘Passive’ wobbling and compressing The ‘Passive’ back lying calf stretch and stair climbing Move the foot and knee towards the chest in 3 or 4 movements stopping each few centimeters.com . (Wait for a few seconds so the brain can register the new distance before moving the leg up to the next stage) For the passive stretch do not let the athlete push down Repeat as many times as comfortable with 21 ©2010 Michael Gillan http:www.
The leg is moved to the next stage.com . Once at the chest the giver leans against the foot and leg holding it at stretch limit for a count of 10 while the brain accepts the imprint of the new muscle length. Pumping -This is done passively-without any help from the person being worked on Take the foot in the hand near the ball of the foot and start to move it up and down.aching-legs-relief.Endurance Legs Recovery using Light Manual Muscle Relaxation ‘Active’ stair climbing-The receiver takes part The receiver pushes down on the operator’s hand (gently but firmly) hold this for a count of 5. For the back lying person keep the hands as for the stretch and move the arm so the ankle is the pivot and move the foot up and down Repeat as many times as comfortable with Finish by doing some wobbling. This is repeated until the knee is as close to the chest as possible then the receiver stops pushing. Do the other side 22 ©2010 Michael Gillan http:www.
com . and then releases the tension The giver pulls again making the band go tighter each time. Hold for a count of 15 then the leg is taken back. and hold for a count of 10 The receiver pulls gently against the giver for a count of 5. a knee against the outside of the leg being stretched will save back stress on the giver. If the person is lying on the floor.aching-legs-relief. this will let the other muscles become relaxed and pliable.Endurance Legs Recovery using Light Manual Muscle Relaxation The Illiotibial bands have to be stretched as often as possible The key to breaking ‘muscle deadlock’ in the lower body is to have the tight bands at the side of the legs stretched and loosened off. The Illiotibial tract or band stretch Lift the leg not being stretched over to the outside to get it out of the way Pull the ankle around until the band is pulled tight. This is repeated until as far as possible is reached with the leg. Check for tightness in the band and do the other side 23 ©2010 Michael Gillan http:www.
Keep it gentle Attempt to stay at just below skin pressure All movements are started from the top and worked down towards the ankle Do not do anything by force Do not do anything into pain On stretching.Endurance Legs Recovery using Light Manual Muscle Relaxation Assisted Seated Light Manual Muscle Relaxation Some precautions and notes when working with the seated person Always think of your own back and comfort first!! Make sure there is no strain on the lower back. trusted. Are they happy with the stretching? Are they Happy to go on to the next stage? Are they warm enough? Everything is aimed at persuading the body not beating it into submission Using Simplicity-non-invasive Consistency-conditions the muscles by repetition-working with the muscles not on them Predictability-consistent information fed into the brain results in automatic responses. Keep the hands flat to cover more area. this will save the back from being placed under stress.aching-legs-relief. Light Manual Muscle Relaxation-the tested. At all times consult with the person being worked on for their comfort. ‘GIVE’ will be felt as the muscle relaxes. When it does.com . non-invasive alternative 24 ©2010 Michael Gillan http:www. take the muscle as far as it will go without causing pain and wait for a few seconds while the brain accepts the new distance. and then the next movement can be made. Be careful!!! Something soft but firm is needed to sit or kneel down on in front of the receiver.
Compress down to the knee Repeat as many times as comfortable with 25 ©2010 Michael Gillan http:www. Compress down from the groin area to the knee Change to one hand underneath and one hand on top of the thigh.Endurance Legs Recovery using Light Manual Muscle Relaxation : Legs .aching-legs-relief.thighs: Wobbling Place the hands either side of the thigh with the fingers pointing downwards.com . Move them up and down in opposite directions so that the thigh wobbles. Compression Put one hand inside the thigh and the other outside.
aching-legs-relief. Repeat 3 times covering all the muscle Repeat as many times as comfortable with 26 ©2010 Michael Gillan http:www.calf Wobbling Put a hand on each side of the calf muscle. press the calf towards the front of the shin.Endurance Legs Recovery using Light Manual Muscle Relaxation Legs .com . and push it gently from one side to the other Compression Starting just below the knee and keeping the hand flat. work down towards the ankle.
Do 3 times and hold for a count of 15 the last time Repeat as many times as comfortable with Pumping Move the hand and arm up and down to make the calf muscle expand and contract in a pumping movement. 27 ©2010 Michael Gillan http:www.Endurance Legs Recovery using Light Manual Muscle Relaxation .com .Stretching the calf and leg Place the fingers of the hand. under the toe area and slide it under the foot until the foot is lying along the wrist and the fingers curled around the heel in a cupping fashion. Hold for a count of 10 and let the foot come down again.aching-legs-relief. Place one hand around the calf near the top for leg stability Bring the arm up and hold adding slight pressure to put the calf muscle in stretch.
Repeat as many times as comfortable with 28 ©2010 Michael Gillan http:www. Push against the hands and hold for a count of 5 Take the leg up to the next stage and do this until the chest is reached. Take the knee up towards the chest. Hold the knee in the towards the chest position for a count of 15 Lower the leg.Endurance Legs Recovery using Light Manual Muscle Relaxation Stretching the lower body: stair climbing Take the knee towards the chest in 3 stages stopping at each level before moving up further.com . then stop and hold it for a count of 5. If more stretch is needed.aching-legs-relief. Take the knee further towards the chest at each stage. take the knee towards the opposite shoulder.
For the last time hold for a count of 15 Keep the hands in the same position as before and bring the lower leg straight out in front. let the pressure off for a count of 5 and move the leg further up. For the last time hold for a count of 15 Repeat as many times as comfortable with 29 ©2010 Michael Gillan http:www.Endurance Legs Recovery using Light Manual Muscle Relaxation Raised leg stretch-Stretches the calf and back of the leg Keep the hands in the same position as before and bring the lower leg straight out in front.com . Move the leg up while at the same time putting pressure on to the foot. let the pressure off for a count of 5 and push again. Count to 10. Count to 10. Put light pressure on to the foot.aching-legs-relief.
Endurance Legs Recovery using Light Manual Muscle Relaxation Section 3 Notes for athletes and crew In an ultra-marathon. 30 ©2010 Michael Gillan http:www. the body goes through changes it can take time to recover from. everyone has their own priorities and way they do things based on their experiences and research and from their clubs and other people they meet along the way. The list and points are not comprehensive and may be deleted or added to as people see fit. while these are out of anyone’s control.com . body mechanics. there are some things that can be done to make it a little more comfortable.aching-legs-relief. These notes are not comprehensive but they are all relevant to endurance events. Most of the notes are from my experience out on the road or tracks with my runners and walkers The body goes through changes as it fatigues. body mechanics and surface of the track. apart from the physical and physiological changes there are the changes brought on by the weather. the best advice they can receive though is to join a club or organization in your country. apart from the physical and physiological changes there are the changes brought on by the weather. while these are out of anyone’s control. Notes These are suggestions only but the inexperienced walker may find them a starting point in their endurance career. there are some things that can make it a little more comfortable.
it cools the feet rapidly. Shoes: Never wear new shoes for sport. Follow up with the Corn flour or Cornstarch in the fresh socks you are going to put on. Walk barefoot whenever possible. Swollen feet cause more pressure in the shoes and may increase risk of blisters. This forms a skin over your skin before rubbing starts. try washing the foot off with Methylated Spirit to disperse the moisture. this will prevent the skin from drying out and developing micro cracks. When you are on your walk and the feet get hot and sweaty. cut out the pressure area and replace it with Hypafix or Fixomul Stretch tape. Do not have the top of the sock band tight it cuts off circulation to the feet. Something.) When the socks become damp change them to keep the feet dry. is to wash the foot off with a little methylated spirits. it will also allow the feet to breathe. Wash the whole foot including in between the toes. Break them in well before starting out Socks: Do not run in new running shoes-or in very old ones 31 ©2010 Michael Gillan http:www. wash the feet in METHO instead of water. If you can get at them before they start. Wash the feet in methylated spirits. Smear a thin coat of Vaseline over the whole thing to help prevent moisture or wetness soaking the skin.Endurance Legs Recovery using Light Manual Muscle Relaxation Blisters . Do not do the laces up too tightly as this will not allow for the feet swelling If only stopping for a few minutes do not take the shoes off as this will allow more fluid to fill them up making it difficult to put them back on again. Every 2 or 3 washings with methylated spirits the feet should be massaged with skin moisturizer.prevention: Before any event. cut the top of the sock downward.com . Wear 2 pair so that one rubs up and down in the boots and one stays next to the skin. apply 4 or 5 coats of Friars Balsam and then apply some Hypafix tape over the whole. put the socks and shoes back on. which may assist in helping to prevent them. Tight socks let fluid down into the sock but not back up again so the ankles and feet may swell. you should be toughening the feet.aching-legs-relief. Cut off the loose threads on the end of the sock. Wear the socks inside out so that the seam is away from the skin and the smooth part is inside. Pre blister prevention can also include: Put 5 coats of Friars Balsam over the feet-Let each coat dry before putting another coat over. Put 5 coats of Friars Balsam over the sore area and cover the area with Hypafix to stabilize it. it is a good solution for drying out the skin after a wash or shower. (While paper based they are also very strong and will prevent stones and dust going into the shoes from the openings. If they are causing pressure on the feet from the uppers being too tight.
The only shoes free of bacteria are new ones. pressure on the fluid filled sac forces outwards to the join and causes pain. While the blister is forming and when it has formed. this interferes with the runner’s performance. the edges can also ride up and roll over until they are causing more irritation to the area surrounding it.Endurance Legs Recovery using Light Manual Muscle Relaxation Blisters .aching-legs-relief. most comfortable ones have the most bacteria in them. It also means that there is more need for the first aid effects of Light Manual Muscle Relaxation. unless it is dealt with. it will cause muscular problems as the body has to continually adjust to a new way of moving. if there is an opening such as a broken blister. The skin acts as a barrier to protect the body and associated tissues from harmful bacteria.com .a discussion: no one is immune to them Blisters can be debilitating. The runner does not have time for doing things the conventional way. painful. germs can enter the body and cause infection. Shoe pollution Runners’ shoes are notorious germ and bacteria breeders. and they are the ones most likely to cause blisters. they cannot suddenly drop out just because a blister has formed. and performance affecting. With a blister most of the pain comes from the area where the dead stretched skin meets the healthy skin. Band aids are fine for a temporary basis but the pad can press into the center of the blister and increase pain. 32 ©2010 Michael Gillan http:www. the person who develops one should deal with it using the accepted and recommended methods. The balance is affected and stress is placed on parts of the body that are not used to it resulting in more stiffness and soreness in muscles that are little used. but after the run they need it fixing so they can get back to training again as soon as possible. fatiguing. and the oldest. the biomechanics or the way the body moves is being altered. Moist padding also acts as a conductor for bacteria to pass into the freshly opened area increasing the risk of infection. In an ideal world.
Endurance Legs Recovery using Light Manual Muscle Relaxation
Blisters - how I approach them
Because of legal problems and the fact that I am not able to check on other people’s hygiene, this is where I issue a disclaimer to the effect of; I do not recommend treating blisters this way when there is medical help available. At some of the runs, I attend, medical treatment may not always be available, and good hygiene conditions do not exist; I have seen every method there is around the tracks for blister management and seen problems with every one of them. They range from padding only to removing some fluid from the blister and replacing it with Betadene to just bursting it, using Second Skin and other skin repair systems. I do know the authorized ways of dealing with them, and I am all for this when dealing with them in a non-competitive sphere; if there are medical people available, they are always given priority even if I know the conventional way of fixing them. In many years and 1000’s of miles I have found that a stabilized protected blister gives less pain while allowing the damaged area to heal quickly.
It is not the approved way and if you choose to do it, it is your responsibility; this is the way that I approach them when there are no medical facilities or other aid available.
What do I do with them?
Theory of the approach to blisters-even a little blister is a bad master
A blister normally takes control of the person who owns it, as they run or walk all the pain and discomfort becomes theirs alone and it is very difficult to focus the mind on anything else.
Taking control of the blister
Blister control is deciding to deal with it on the athlete’s terms instead of letting the blister do what it wants; by taking control of the blister, a faster healing can take place. Control comes about when the pressure on the bubble is released and the area around it stabilized so that it is unable to move and rub raw tissue. This prevents infection, protects the area and reduces the pain levels.
The theory of taking control
a. First bursting the blister by using a sterilized needle, at the same time leaving a length of cotton hanging out each side to allow the fluid to drain and release the pressure to ease the pain. b. Putting on a layer of protective coating to help dry out the dead skin so that it protects the underlying tissues while new skin forms c. Overlaying the whole area with protective tape so that the loose skin is stabilized The fluid can drain away and stay clear by using the thread as a wick to drain the blister. Because of the one-way drainage no infection can go back up into the blister, as the traffic is all one way. If someone wants me to deal with their blister I give them a choice; the padding way or the needle and thread way. If people wish to use my way: I hand them the needle, thread, and let them penetrate the skin. I then do my first aid on the wound.
©2010 Michael Gillan http:www.aching-legs-relief.com
Endurance Legs Recovery using Light Manual Muscle Relaxation
Blisters – first aid kit:
People who have been struggling on with the onset of a blister use up much more energy; some sugar helps them to revive quicker. (And you can joke that if they are good that they can have a jellybean after they have been first aided) While this appears to be many materials, it actually does not take up much room in a kit and many of the materials have other uses. Methylated spirits Cotton wool balls Scissors Black cotton thread Rubber gloves for hygiene Sigma Friars Balsam Woolfat or lanolin A new packet of sewing needles A small bowl Smith and Nephew Hypafix tape or Bayer Fixomul tape A packet of jelly beans-preferably pharmacy or drug store type rather than the cheaper variety)
Put the needle already threaded into the dish of methylated spirits to sterilize it. Wash off the hands with methylated spirits and allow to air dry (do the same for the sufferer as they are going to have to insert the needle). Put on the rubber gloves. Using a cotton wool ball, wash off the foot with methylated spirits to sterilize the area, this also gives a better grip for the tape. Take the needle out of the methylated spirits and give it to the sufferer Get them to insert the needle so that the point goes into one side of the blister and out the other without touching the flesh under it.
©2010 Michael Gillan http:www.aching-legs-relief.com
Endurance Legs Recovery using Light Manual Muscle Relaxation
Now you can do your first aid. Put the needle threaded with black cotton into the dish of methylated spirits to sterilize it.
Wash off the hands with methylated spirits and allow to air dry (do the same for the sufferer as they are going to have to insert the needle). Put on the rubber gloves. Using a cotton wool ball, wash off the foot with methylated spirits to sterilize the area, the cleaned area also gives a better grip for the tape. Take the needle out of the methylated spirits and give it to the sufferer Get them to insert the needle so that the point goes into one side of the blister and out the other without touching the flesh under it.
(This is going to act like a wick draining the fluid into the sock; it cannot go the other way and introduce infection as pressure on the foot keeps fluid draining)
Using a cotton ball, press the blister flat until all the fluid is out of it. Wash off again with spirits and let air dry.
Dab on friars balsam, this may sting for a couple of seconds but this is nothing compared to the pain and discomfort already felt. (Friars balsam has an astringent affect drying out the skin).
Cut a piece of Hypafix tape larger than the blister area and put it on to stabilize the whole area. Tell the ex-sufferer to put on their sock, give them a couple of jellybeans for energyCleanup and replace as necessaryPull threads out when new skin has grown under the old.
Hygiene is the most important part of this approach to blisters
©2010 Michael Gillan http:www.aching-legs-relief.com
Endurance Legs Recovery using Light Manual Muscle Relaxation
Clothes Wear a hat: This prevents heat loss. Walking in shorts is a personal preference
Depending on the country and mosquito problem, weather, climate and local conditions of course; only the person wearing them makes this decision. As the afternoon goes into dusk the muscles can chill without the person realizing it
Cold or chilled muscles
The muscles can be chilled without the person realizing it so let someone else feel the muscles if they do feel cold to them, cover up, put on long pants to keep the warmth in. Cold skin means cold muscle tissues underneath them, and they become anaesthetized to any pain being caused to them; cold muscle fibers are prone to injury.
Warmth: As soon as you stop - RUG UP, even a blanket thrown around the body will prevent
Showering: If there is a hot shower available, only have it lukewarm; do not have it too hot.
Hot water will bring more hot blood to the surface of the skin and cause a rapid heat loss pulling core heat out of the body; the heat that is pulled to the surface and lost, it may make the difference between going into hypothermia and not.
You may not feel thirsty as you run but you are getting dehydrated; drink regularly and often.
Fluid Reduce the alcohol and coffee intake to a minimum have plenty of non-alcoholic drinks
such as mineral water and orange juice. We found one of the most refreshing things to have while on the track is watermelon; its calorific value is quite low but its morale boosting, water content, and refreshment value is very high.
Sports drinks containing all the necessary electrolytes should be given, but they should be alternated with water, over the long term the salts not needed by the body concentrate in the kidneys. Sports drinks are fine in moderation, but they can help to dehydrate you, as the salts they put in absorb more water than necessary. If you intend to use them for a long period of time, water them down 50-75%
Nipple soreness: People who go long distances may get nipple soreness through clothes
rubbing on the nipple; put tape on them to prevent that.
Shin splints: A way to check for these is to feel the bottoms of the feet; if they feel as if they
are burning, put them in iced water straight away to reduce the temperature. Be aware when using rivers to cool the feet that that water softens the skin and it may lead to blisters; before putting them water, put the legs into garbage bags to act as a barrier.
©2010 Michael Gillan http:www.aching-legs-relief.com
Endurance Legs Recovery using Light Manual Muscle Relaxation
Corn flour or cornstarch is a vegetable; very fine in consistency but sprinkled on sunburned
skin can give a cooling effect and can reduce heat.
Talcum powder is a mineral; it does not break down and is slightly abrasive; it holds heat
making those hot areas in the underpants and shoes even hotter; it also builds up for heat rashes. Change over to corn flour or Cornstarch in your jocks and socks, you will benefit from it.
Chafing: I prefer to use wool fat instead of Vaseline; the wool fat or lanolin has a thicker base
and is more compatible with the skin so lasts longer.
Sore lips: I use Vitamin E capsules with the end cut off and the oil spread over the affected area.
For a sore nose, Ti Tree oil and Lavender Essential oil at 50/50 in an almond oil base and rubbed on. Test the oil on the wrist before using it to make sure you are not allergic first. Clothing -hot weather The 1996 Nanango 1000-mile event it was very hot during the day and cold at night; Sandra Brown and her husband Richard surprised us all on hot morning by turning out in pajamas obtained from the 2nd hand clothing shop. They had cut slots in them to allow body heat to escape while at the same time protecting skin from the sun, they were light, not tight, soaked up perspiration and were not hard in sensitive areas of the body. They wore Chinese coolie hats to keep hot sun off the cheeks, neck and shoulders.
You may not feel thirsty as you walk the track but you are getting dehydrated; drink regularly and often.
Toilets: Hand washing for hygiene is better with anti-bacterial hand wipes. Night Time and cold weather
Night time brings its own set of problems; most people are day people, their body clock revolves around work in the day and sleep at night, going against this adds stress to the body, especially late night or early morning is when the air temperature and body temperature drops.
Cold or chilled muscles
*The calf muscles can be chilled without the person realizing it so let someone else feel the muscles and if they do feel cold to, cover up; unless it is a hot night, put on long pants to keep the warmth in. Cold skin means that the chances of muscles underneath being cold are very high and they become anaesthetized to any pain being caused to them; cold muscle fibers become prone to injury may be happen without the athlete being aware of it.
Warmth: As soon as you stop - RUG UP, even a blanket thrown around the body will prevent
Showering: If there is a hot shower available to wash the days grime off, and you are intending
to go on the track again soon, only have it lukewarm; do not have it too hot. Hot water will bring more hot blood to the surface of the skin and cause a rapid heat loss pulling core heat out of the body; the heat that is pulled to the surface and lost, it may make the difference between going into hypothermia and not.
©2010 Michael Gillan http:www.aching-legs-relief.com
any food and drink should be warm if possible. and this energy comes from food and drinks. as the salts they put in absorb more water than necessary. Sports Drinks Sports drinks containing all the necessary electrolytes should be given. they were light. We found one of the most refreshing things to have while on the track is watermelon. but they can help to dehydrate you. water them down 50-75% Fluid Reduce the alcohol and coffee intake to a minimum have plenty of non-alcoholic drinks such as mineral water and orange juice. Nipple soreness: People who go long distances may get nipple soreness through clothes rubbing on the nipple. drink regularly and often. and refreshment value is very high. water content. over the long term the salts not needed by the body concentrate in the kidneys. neck and shoulders. Hot food bypasses this step and is much easier to digest. once the muscles have cooled it will take much longer to get back up to speed again. If you intend to use them for a long period of time. this is because heat is taken from the body to convert the cold food into heat before it can be turned into energy. Wear a hat: This prevents heat loss at night.com . but they should be alternated with water. Drinking You may not feel thirsty as you go around the track but you are getting dehydrated. Food and drinks The body needs energy especially at night to keep going. as it starts to go towards dusk long pants should be put on anyway. For cold food to be converted the heat needs to come from somewhere and that is from the bodies core heat. soaked up perspiration and were not hard in sensitive areas of the body. If you stop for any reason after dusk put a blanket over the shoulders to avoid the cool down. its calorific value is quite low but its morale boosting. Clothing -hot weather The 1996 Nanango 1000-mile event it was very hot during the day and cold at night. this will slow body hear loss through radiation and conduction. Sandra Brown and her husband Richard surprised us all on hot morning by turning out in pajamas obtained from the 2nd hand clothing shop.aching-legs-relief. They had cut slots in them to allow body heat to escape while at the same time protecting skin from the sun. Sports drinks are fine in moderation. They wore Chinese coolie hats to keep hot sun off the cheeks. put tape on them to prevent that. 38 ©2010 Michael Gillan http:www. it has to be taken from the body’s energy to produce energy. Singlet: If they get wet with sweat at night put a dry one on. not tight.Endurance Legs Recovery using Light Manual Muscle Relaxation If starting to feel the cold put more clothes on to keep the warmth in.
the first is when the owner moves from the resting position to the standing one. This includes time in the massage areas. Talcum powder is a mineral. it does not break down and is slightly abrasive. can mean the difference between hypothermia and not. If an injury problem happens early in an event the chances are that it is an old injury that has remained undetected. Massage-Never try to fix any problems during an ultra by using deep massage From a soft tissue view anything over marathon distance is ‘at risk’.Endurance Legs Recovery using Light Manual Muscle Relaxation Shin splints: A way to check for these is to feel the bottoms of the feet. Change over to corn flour or Cornstarch in your jocks and socks. medical treatment should be sought.aching-legs-relief. there is no time for fancy massage work as the extra time taken especially at night. put the legs into garbage bags to act as a barrier. move slowly at first. instead of using the usual bar of soap provided use your own anti-bacterial hand wipes.com . before putting them into iced water. Chafing: I prefer to use wool fat instead of Vaseline. very fine in consistency but sprinkled on sunburned skin can give a cooling effect and can reduce heat. the immune system is put ‘at risk’. you will benefit from it. . or the athlete is aware of it and is still having treatment (or not) and should not have started anyway. Massage for ultras should be short and effective so that the muscles do not have time to cool. Ti Tree oil and Lavender Essential oil at 50/50 in an almond oil base and rubbed on. put them in iced water straight away to reduce the temperature.Injury and illness Illness-On a long event. it also builds up for heat rashes. Test the oil on the wrist before using it to make sure you are not allergic first. mild illnesses can be managed on the track without too many problems. I find that the woolfat or lanolin has a thicker base and is more compatible with the skin so lasts longer. For a sore nose. Sore lips: I use Vitamin E capsules with the end cut off and the oil spread over the affected area. Be aware when using iced water baths to that water softens the skin and soft skin may lead to blisters. it holds heat making those hot areas in the underpants and shoes even hotter. this will only make the injury worse or cause another one making the athlete spend more and more time off the track trying to get everything fixed. but if it shows signs of worsening. Corn flour or cornstarch is a vegetable. Every stop has to be for a minimum time. The second danger period is when the athlete starts to walk again and moves with an unnatural gait until the muscles have warmed up and stretched fully again to allow normal movement. There are two periods of time when soft tissue injuries can be caused by movement to cold stiff muscles. it should be assumed that injury has taken or is taking place in the muscles. Toilets: Most events have communal toilets placed at the side of the track. if they feel as if they are burning. Remedial massage should not be done trackside-The massage people should not try to work on an injury pre-existing before the event. Working directly on an injury will only make it feel better because the brain has had the mind concentrated on a different type of pain 39 ©2010 Michael Gillan http:www. some fibres can tear if the muscles are stretched suddenly.
Endurance Legs Recovery using Light Manual Muscle Relaxation New injury-Warming the area of the damage site by using friction. this makes the repair much more difficult to recover. c) They will not be spending what appears to be a long time on each person on the table. Vasodilatation-expanding the blood vessels Massage interferes with this by heat from friction and pressure opening up the vessels surrounding the injury and allowing the size of the damaged area to expand. (If is a massage related problem it should be suggested it be worked on at an appropriate time and that time is not now) 40 ©2010 Michael Gillan http:www. Vasoconstriction-reducing the size of the blood vessels When the body is injury repair mode. b) Will be covering the athletes as they place themselves on the massage table with blankets not just towels to keep the body warmth in when working on them. go not attempt to fix it but suggest that it be checked out first. this limits the size of the area to repair.com .aching-legs-relief. it closes off the damaged site so that healing can take place. Avoiding injury When the athlete stops for any reason the experienced person looking after them will be a) Encouraging the athletes to cover up. (10-15 minutes maximum) d) If any problems are found.
increases bleeding through vasodilatation Rubbing (massage) .com .Endurance Legs Recovery using Light Manual Muscle Relaxation SOFT TISSUE INJURY MANAGEMENT Management dependent on stage of repair: Stage 1: INJURY Cellular damage occurs within 10-15 minutes Stage 2: INFLAMMATION Occurs within 2-3 hours of injury and may last up to 5 days. Stage 3: REPAIR Starts within 12 hours and within 2-3 days REHABILITATION-Under direction of physiotherapist 41 ©2010 Michael Gillan http:www.increases bleeding and disrupts clot formation Movement (excessive) . 2) Swelling takes a few hours to develop 3) Pain due to chemicals released by damaged and dying cells acting on nerve endings and an increase in local tissue pressure Treatment: Relative rest Ice Compression Elevation Decrease bleeding Elevation decreases pressure in local blood vessels Ice causes vasoconstriction Decrease pain Elevation disperses fluid via lymphatic’s decreasing tissue pressure Ice gives an anesthetic effect Decrease swelling Ice Compression increases tissue pressure reducing fluids due to pressure Elevation Gentle muscle contraction increases lymphatic and venous return Prevent further damage Avoid HARM in inflammation stage Heat and Alcohol . 1) Heat and redness.increases inflammation Massage brings new blood to the site through friction. Blood vessels open wider allowing damaged area to spread resulting in longer time for healing and more bruising.aching-legs-relief.
otherwise the decision should come from the athlete themselves. the athlete is observed by the race organizers to see how they are being affected. At this stage. This is because a) No ultra-person will admit they are not going to make their distance goal. This help can be Light Manual Muscle Relaxation 42 ©2010 Michael Gillan http:www. The legs may be moving and the body going forward but it can take longer to pick the leg up and place it any distance in front of the other one. 10-15 minutes should be enough time off track to deal with most problems unless it is rest time. Early in the event while the athlete is fresh. nominated medical person or helper who knows the capability of the athlete. It is pointless trying to continue pushing into distance when the body has temporarily gone ‘past its use by date’. some sort of intervention may or may not have to happen.Endurance Legs Recovery using Light Manual Muscle Relaxation At some stage an injury will have to be assessed as to whether to continue or withdraw If it is minor and in the last stages of the event. Fatigue and ‘hitting the wall’ is not an excuse for withdrawal because after a rest and attention. If an athlete can be kept on track until the sun comes up. athletes can go back and even pick up speed. depending on the way the athlete is moving out on the track. Unless there are serious problems. no matter what the problem is. but as the time on track extends. Time and energy are not being used efficiently and track time becomes unproductive as each wobble from side to side means less actual distance forward and distance gained is poor quality. fatigue starts to affect the distance actually travelled. b) They may be pushed further than they should be making it more difficult to recover from the problem c) They will blame to person who told them to withdraw after the event is finished and they felt they could have actually gone back after a rest. the RICE treatment should be enforced with the sweetener that they can go back out and do the last lap with the other athletes. the body is capable of rapid recovery with some help from the crew. the race director. the poor distance being made should weighed against stopping for a while to let the body recover so that on restarting some ground lost can be made up. The athlete has to understand that if they are not producing any quality distance.com . The race director in consultation with medical staff should make the decision whether or not and when to pull the athlete off the track for treatment. Withdrawal from the event At no time should the athlete be told to withdraw from an event unless it is from someone who the athlete trusts.aching-legs-relief. there is no point in the athlete coming off the as a ‘watchful wait’ can be done. Note the term ‘temporarily’ This is because unless the athlete has an injury. when the decision is made to pull the athlete off the track. they will be there until the finish even if they have to crawl. stopping is not so bad. or even walking through it. then the time coming off to recover will be more than made up for when the problems are dealt with.
fatigue. they consider even a short stop is costing distance and they know that if they do stop for any length of time it will be harder mentally and physically to start again. If the speed falls below this. fatigue and the rest of the suffering can mask the pain. There is no shame in having to review goal distances. a good meal or whatever and still get back on the track to finish the goal distance with time in hand. A track is usually 400 meters measured at the track inside marker. Every athlete has had to review distances at one time or another before achieving their target. the fluid that has been held down in the legs by gravity during long hours upright may go to the feet making it difficult to get them back on again. Estimating Distances and Times to judge Break even and Intervention Points. endorphins. cold. preferably the athlete. If the massage area is too warm. problem fixing. An intervention point is where a decision has to be made by someone. Stopping during an event Allowances in time off should be made for Clothing changes Toilet stops Drinks Niggling problems Blister fixing Break off track Weather Arguments with support crew To save downtime.com . or if the athletes judgment is in doubt. then the goal distance will have to be reviewed. Sitting or lying down may let the muscles go cold and stiff due to inactivity. the athlete may lose the will to get up and go out again. For 100 miles or 160 kilometers this means going around the track 400 times so the average speed has to be a circuit of the track every 2 minutes 93 seconds. Using Light Manual Muscle Relaxation. the athlete may not become aware of any injury until later and assume it was a track injury. If conventional massage is used. At a breakeven point. Hypothermia. the muscles can be kept moving and the legs prevented from stiffening. a sleep because they are not achieving any distance. if the athlete is not going to reach it they have to reset it allowing for conditions at the time. there is still time for interventions such as sleep. 43 ©2010 Michael Gillan http:www. it may become full blown if precautions have not been put in place to minimize it. but there are problems caused by stopping too long. nominated crew member to come off for attention to blisters. the athlete should inform them of what they want at least one lap before they want it.Endurance Legs Recovery using Light Manual Muscle Relaxation Problems with stopping An Ultra-athlete very rarely likes to come off a track for any reason. if the athlete has been showing signs of during the night. instead of just coming off the track and sending crew into a panic looking for something. If the shoes are taken off.aching-legs-relief. Keeping going when the body says stop can produce little result for a large investment in time.
try to keep the stops as close as possible to this but allowing for a safe stopping place. if they are on your side of the road stay about 15-20 meters behind to protect them from the traffic. your athlete will be much faster and much further than you anticipated. Planning to negotiate the city using the printed map is too confusing City negotiations-Before you start discuss the best route to take and do not try to take short cuts in the car to catch the athlete up. 44 ©2010 Michael Gillan http:www. Do not stress yourself about it. then find somewhere safe to stop. I warn you now. A simple hand drawn map with the name of the street or big landmark just before the turn to warn that it is coming up is all that is required. so to avoid holding up traffic flow. do not be offended if you do start one and the athlete seems to cut you off.aching-legs-relief. Do not try to continue it at that time as his mind has switched back to the job in hand. just call his mobile and if you both follow the same route with a copy of the same map he can locate you or you him. Country running Try not to get too far in front if the athlete is running on the opposite side of the road so if there is a blind hill or curve coming up and there is a large truck coming up you can warn them. the emphasis is on safety. Maps and instructions Printed city guides are mostly confusing because they give too much detail and are hard to read unless they are in large print. All stops are to be kept to a minimum time so keep conversations brief and to the point so that focus is not broken. Written instructions are too much open to interpretation and when running the printing can become blurred as the runner is too busy trying to concentrate on the traffic.com . a few hundred meters one way or the other is not going to make any difference. Get the athlete to wear a bright reflective green vest or orange vest so he can be seen and stands out in a crowd. Intersections Use pedestrian crossings and wait for traffic signals. Stops: When working with Jesper we found stopping every 5 kilometers worked well.Endurance Legs Recovery using Light Manual Muscle Relaxation Road runs: Before starting out swap mobile phone numbers then if there are problems with separation you know where each other are and use a bright colored reflective vest so the crew and other drivers can see where the athlete is. it also gives the vehicle time to stop if they stop suddenly. save it to the next stop where he will continue the discussion. you will put yourself under stress worrying if you get held up. so by sticking to the planned route if you are faster you can get ahead and watch him go past. If you lose him go as far as you have to in front of the next turn and wait.
Some things to look for in the athlete Muscles become tense Think fatigue-if the muscles are tight. Think hypothermia-The athlete dressed in shorts and top will shiver as the body tries to produce its own heat when the muscles are not moving any more. and incoherence develop. it is usually caused by prolonged exposure to the cold. wind. Think fatigue-if someone is just arguing a point. Think hypothermia-If the skin is cold and damp massage should not be used as this means the tissues below are cold as well. Why Hypothermia is difficult to spot in ultra-athletes-Disorientation. then stop shivering even though they are not properly covered.Endurance Legs Recovery using Light Manual Muscle Relaxation Hypo-lack of-Thermia-heat Hypothermia occurs when more heat is lost than the body can generate and the core temperature drops. but it can happen in conditions which involve damp clothing. tense warm and the perspiration is warm massage is safe to use. loss of balance are all signs of hypothermia but can all be present in someone who has been walking or running from 12 hours upwards When the temperature of the brain drops.com . the newer ultras at 24-hour ultra-event are most risk of developing it. cover them up. and bed them down for at least 2 hours sleep. so they need to know a little about it. Be aware of Uncontrolled Intense Shivering Think fatigue-Shivering starts-if they are cold most athletes will want to add extra clothing. and become argumentative. their movements become erratic and wandering all over the track. Think hypothermia-if they become argumentative and abusive. sleepiness. lack of coordination. disorientation. Think hypothermia-if the voice is slurred and they become incoherent while discussing them. irritability. fatigue and weakness are setting in. Athletes and crew should be aware some of the symptoms and grades of hypothermia so they can prevent someone going into it and get medical help before it goes too far. incoherence. this makes the walking in a straight line method of testing for hypothermia irrelevant as about half the entrants in a 24 hour would have to be treated for something they do not have. Discussing tactics Think fatigue-if the voice is slurred and they can discuss tactics fairly clearly. The core temperature must be raised to a stage where the athlete is just cold and talking normally before attempting to do anything else with them. irritability. When the athlete is on the track but not getting anywhere. if there are any doubts at all whether the conditions and symptoms are right for hypothermia consult the medical people for their opinion. Hypothermia (Abnormally low body temperature) as it relates to Ultra marathon Most athletes have not suffered from hypothermia either through luck or because they know how to avoid it. sleepiness. drag them off. change their clothing. all of which may be present at a 24 hour meet. Think hypothermia-if they just wear shorts and top. this is the time to call a halt.aching-legs-relief. exhaustion and hunger. The general feeling about hypothermia is that it only happens in extreme conditions. Think fatigue-if they become argumentative and are wearing full body covering. and give them something warm to eat and drink. 45 ©2010 Michael Gillan http:www.
aching-legs-relief. As soon as it starts to get dark. The second they stop. the athlete should be covered up with a warm blanket to preserve what core body heat they have. It may be cold when changing in the night.com . and the outer one will prevent it being radiated into the night air too rapidly. If the athlete is cold and they are considering going back out on the track immediately do not let them have a hot shower. Change the top frequently for a dry one. they go into moderate or even severe hypothermia having by passed the first two grades. so if so this will be covered first. gloves. there are some simple steps to reduce the prospects of developing it. get rid of the shorts and top. suddenly without warning. the hot water is helping heat loss by bringing more heated blood to the outside of the body where it is lost as soon as the water cools on the skin. Do not let them have a hot shower to warm up While it may feel good. Prevention While most decisions concerning an event should be left to the athlete as they know their body better than anyone but they cannot see themselves though as others see them. There is more chance of developing it at 24-hour events than at multi-day ultras because newer converts to the sport always turn up inadequately prepared and prefer to go for looks rather than practicality. This is because the underneath set will be next to the body absorbing heat and perspiration. possibly two light layers of clothing rather than one heavier tracksuit. The crew whoever they might be should be given the authority to call off the athlete off when they see some of the symptoms appearing. while being very light. move them out of the wind and throw a blanket around them covering the upper body especially. Keep up warm fluids and food. Make the person cover up as soon as the handler starts to feel cold. Cold + moisture +heat loss +air movement across the body is fulfilling most of the requirements for setting up hypothermia. Cover up on stopping. they should also get one for the athlete. or at least cover them up. Cold drinks and food taken during the night need heat to be converted to energy. Have a silver lined space insulation blanket available at all times. Have warm drinks and food during the night.Endurance Legs Recovery using Light Manual Muscle Relaxation Hypothermia during an event Before going into the more detailed aspects of hypothermia. when the crew starts to feel cool and reach for their jackets. and this will absorb heat from the body. If it rains. 46 ©2010 Michael Gillan http:www. As soon as the steam hits them they may feel faint. their insulating properties rather than weight which is needed at this time. Immediately the late afternoon starts get the athlete to start covering up in spite of their protests. put on a light waterproof top. but cold by itself is not harmful. Wear a hat When the clothing gets wet with perspiration put on dry clothing even if it means 8 or 10 changes and associated down time during the night. by late evening a heavier top is needed. As soon as the athlete stops for any reason or for however long. A light tracksuit top and bottom will be fine. Early morning. They are more likely to stick with vest and shorts rather than the full tops and long tights the older hands wear.
If they insist on going back let them go and watch them closely. arms or legs to help warm someone up as it can push cold blood into the body possibly making the core heat cooler then the athlete may be pushed into moderate or worse. Give warm drinks but not coffee. the athletes most prone to it are the ones who do not feel the cool air on the body as they still feel warm from the daytime heat. At this stage they are still recoverable and go back on track if they are pulled off. It is better to catch someone at the impending grade before they go into the other grades. time spent recovering them will enable them to get back on the track again doing productive distance rather than being in hospital recovering in the emergency department. soup is good as it gives nourishment as well as heat. Do not massage the hands. Coping with Mild Hypothermia Cover up with blankets to keep the heat in. Never massage the limbs if the athlete is hypothermic. I have found that when the muscles stop moving and producing heat.Endurance Legs Recovery using Light Manual Muscle Relaxation At the finish of the event cover them up as warmly as possible so their inner heat is retained. It is important to know the grades as if the athlete is pulled off the track in the mild grades.com . Moderate and severe hypothermia require immediate first aid and possibly hospitalization. let them go for a couple of laps and review the situation to see if they are coping well and are not relapsing.aching-legs-relief. cold blood will be forced back into the body reducing core temperature further. Mild Hypothermia Uncontrolled Intense Shivering starts. Impending and mild hypothermia can be worked on trackside with an excellent chance of the athlete getting back on track again. They had shown very few signs during the run and did not cover up immediately after the event. Coldness is creating pain and discomfort. the heat that is left can dissipate within a very short time and the body shuts down within a few minutes. Moderate and Severe and Hypothermia I have seen many people go into hypothermia after the event is finished. these are Impending Hypothermia Mild Hypothermia Moderate Hypothermia Severe Hypothermia Impending hypothermia Impending hypothermia difficult to forecast but the main conditions for this are usually a hot day followed by a cool evening and frosty night. they are still capable of moving and will still deny anything is wrong as judgment is affected. alcohol or tea. IF THERE IS ANY DOUBT WHETHER IT IS HYPOTHERMIA OR JUST FATIGUE SEE THE MEDICAL PEOPLE 47 ©2010 Michael Gillan http:www. There are four grades of hypothermia. These people are in big trouble and need urgent medical help. severe hypothermia. although some people by pass even and go straight into mild or even moderate levels.
com . using oil as an aid in reducing friction can block the skin pores reducing the ability to perspire. Convection Heat is removed by cooler air blowing across the skin surface when clothing is removed to allow oil to be applied. the skin cools again. A way to avoid this in Ultra Marathon is to stay dressed and stay warm 48 ©2010 Michael Gillan http:www. as the massage moves to different areas. but heat is still lost. Having an already cold athlete lying still for 15-20 minutes is not going to warm them up. Body heat is dissipated by a number of things during a conventional massage. the conditions are set for hypothermia. Friction induced warmth causes vasodilation or expansion of superficial blood vessels. bringing warm blood to the surface where heat is lost through conduction convection and radiation. the main requirement is that disrobing is required so oil can be applied to the skin. Evaporation Another way of losing body heat is by evaporation through perspiration.Endurance Legs Recovery using Light Manual Muscle Relaxation Conventional massage and hypothermia It is important to discuss hypothermia and conventional forms of massage in ultra-athletics because an athlete may have hypothermia during the event but at the finish they may decide to go for a recovery work. at this time heat may be lost from the body as the insulating clothing is replaced with a towel. This is fine on a hot or warm day but if the same thing is done during the early hours of the morning or before the warmth comes back into the day. Conduction Cold oil is applied to warm skin and the heat is lost through having to warm the oil up from the body. The athlete may be relaxing so the need for the body to pump blood at an increased rate is reduced The room may be cold Heat loss during a massage using oil Friction Friction produces heat and warms the local area of skin being massaged. Radiation The exposed part of the body radiates heat away from the body.aching-legs-relief. When conventional forms of massage are used.
Heat exhaustion may be treated in several ways: get them out of the sun into a cool place. combativeness.water and fruit juices are best encourage them to shower and bathe. heat stroke is especially dangerous and requires immediate medical attention. nausea and fatigue. ignored the simple fact that on a run. Heat fatigue is a feeling of weakness brought on by high outdoor temperature. there was no fluid to be had on the route they ran. Other symptoms include confusion. Consequently. On a hot day the athlete should be watched carefully to make sure they are drinking adequate fluids on a regular basis. and possible delirium or coma. arms or legs following strenuous activity. strong and rapid pulse. weak. As all the drink stations had been moved. Symptoms include cool. preferably one that is air conditioned offer fluids but avoid alcohol and caffeine . Heat stress occurs when a strain is placed on the body as a result of hot weather and the ultraathlete may be in this for a long time. Symptoms of Hyperthermia Heat stroke can be life-threatening and victims can die. they may feel faint. or if they did. faintness. staggering. or sponge off with cool water urge them to lie down and rest.com . uncoordinated. Heat cramps are caused by a lack of salt in the body. Treatment for Hyperthermia If the athlete is showing signs of heat stroke emergency assistance should be sought immediately. which because of the heat was cancelled. both are a danger to the runner and walker. The body becomes overheated and stressed. Keep up the fluids 49 ©2010 Michael Gillan http:www. there was a widely reported case in Australia of a fun runner who had 'muscle meltdown'. The body temperature is normal and the pulse is normal or raised. With a group of friends. All the support people went home but the group decided to hold their own run. Some years ago. symptoms include headache. The skin is cold and clammy. fluids have to be kept up to the body to avoid dehydration.. moist skin and a weakened pulse.. They did not have the knowledge. giddy. Heat exhaustion is a warning that the body is getting too hot. the muscles just turned to jelly. bizarre behavior.Endurance Legs Recovery using Light Manual Muscle Relaxation Hyperthermia Hyperthermia is the opposite of Hypothermia. A person with heat stroke usually has a high body temperature. they are painful muscle spasms in the abdomen. preferably in a cool place The two most common forms of hyperthermia are heat exhaustion and heat stroke. The person may be thirsty. nauseated and sweating profusely.aching-legs-relief. he had attended a run.
they should not be doing anything to place ‘at risk’ all the athlete’s time. Inexperience of masseurs in this area. the problem just keeps getting worse as more injury is being inflicted to straighten the first injury then both have to heal together. Enthusiasm is not the only cause of injury on the massage table. Massage at an event should be kept as simple as possible so anyone can use it with a minimum of training but effective enough to work. experienced massage people cannot oversee what inexperienced people are doing to the athletes. training and distance. cause cramping or if the massage is too deep the possibility of injury. do not allow the athlete to go into the massage area during an event unless a reassurance is given that deep work will not be done Most of the time there is nothing to be fixed so do not attempt it 50 ©2010 Michael Gillan http:www. massage should be based on the ‘Do no harm’. It can improve the comfort level of the athlete.aching-legs-relief. but working on specific problems during an event when they should have been worked on well before the event started. and during an event there is no time or the people trained in doing this.Endurance Legs Recovery using Light Manual Muscle Relaxation Part 4-Theories Which type of massage should be used with fatigued legs and why? Most massage types in use require hours of study and practice to perfect and there is no standard way of applying them. Many top athletes have had injury caused by ‘over enthusiastic’ massage people who thought they knew what was best for the athlete. the type of massage to be used to help someone recover is very important as if the wrong one is used it can put at risk performance. is not a good idea. just cause discomfort rather than real problems. Due to the problems and complications contributing to ultra-discomfort. and unless the masseur is medically qualified. Injury on the massage table. or well after the event has finished. massage can deal with some of them. Once the old injury causes discomfort and it is worked on. Number of athletes waiting in the massage area and temperature at the time.com . other causes can be related to. many of these. or conservative method. Number of tables actually being used. Some of the problems concerning Ultra legs are connected to Undertraining Gravity Over training Weather Residual soreness Provoked soreness Residual soreness Muscle tightness No training Pre-existing injury New injury Road camber Gradient of hills Impact Road geography Mental state of the athlete General all fitness or lack of it Endurance athletes may have anyone of a number of muscular complaints during an event. Injury to the muscles takes time to heal and there has to be a physical therapy input to strengthen and rehabilitate them. Problems they are attempting to fix which they should not be. There can be many contributors to an injury during an event without having cramping and hypothermia added as well while on the massage tables.
similarly to the way plastic heats by bending it backwards and forwards along the break line. they can be subject to the same problems as the walker. The soft surface puts pressure on shins and back of legs building heat up in the foot and ankle. race walkers on these tracks can start to get into trouble at around the third hour onwards while runners go for up to six hours. this can turn into an abrasive paste. the effect is similar to a piece of plastic being bent backwards and forwards to break it building heat along the break line.Endurance Legs Recovery using Light Manual Muscle Relaxation Track Surfaces These are of many varieties and states of repair but athletes may develop a preference of one over another. Some unwanted effects on rubber compound tracks More ultras are being run on high tech tracks designed for short-term athletics meets. Grass-Grass tracks start without problems. they are not designed for long-term 24-hour events. but gradually break up under the pressure of many feet. The legs usually finish up black with dust and if conventional massage is given using oil. and there is very little known about it. but they gradually start to affect the way the athlete is moving. The four main track surfaces are Cinder-These are the hardest to compete on as they can have corrugations in them.com . Runners do not have quite the same problem because the legs are slightly bent giving a shock absorbing effect. but when fatigue reduces them to walking. at first these tracks feel comfortable to walk on giving the impression that you could run or walk around them for days. which go over the tops of the shoes helping to prevent this. to be aware of some of the disadvantages each of them will help in avoiding injury. They are harder on walkers than runners because the soft surface can cause a double or triple impact as the heel strikes the surface making the ankle unstable. A rubber track is more difficult over the long term because It uses up more energy It gives more impact It gives extra heel spring that is not needed It can cause more fatigue when running on rubber compound tracks 51 ©2010 Michael Gillan http:www. Track kickback Track kickback is a relatively new problem for ultra-people on rubber tracks. Over a long event this leads to soreness and eventually may lead to shin splints. The track may cause blisters from small dust and grass particles in the shoes and the uneven surface can change the body’s way of walking contributing to shin splints. Most Ultra people wear gaiters. Heat buildup contributes to soreness and possibly leading to shin splints. they can be dry and dusty with small stones that go into the socks and shoes which can cause blisters if the athlete is not aware of them. Rubber tracks These are designed for short-term athletics.aching-legs-relief.
and eventually ‘shin splints’. 7. 6. converts into thrust at lift off putting extra pressure through the body. When two impact absorbing materials meet in a dynamic way.com . Both start to compress to limits Second impact as the surface is compressed fully against the solid underneath surface. Over a period of time. as at the foot impact. 5. similar way a pebble thrown into a still pool radiates small waves from the center outwards.Endurance Legs Recovery using Light Manual Muscle Relaxation High Tech Shoes To most people high tech running shoes would appear to be the way of the future as they appear to represent comfort and safety for the athlete. Decompression-Both track and heel go back to their original shape Neutral phase as weight is transferred to front of foot Toe in and weight bearing compression Decompression as toe is lifted for next movement. for the ultra-distance athlete the comfortable and impact-absorbing heels may cause more stress than safety on rubber tracks when they are used over a long distance. Stored energy-for every action there is a reaction Most people keep the body upright when they walk or run and bring their weight down on the tip of the heel. they only stop when they reach impact-absorbing limits and the hard substrate concrete surface. 2. Point of impact Stopping suddenly at maximum compression causes jarring. First impact is the strike as both surfaces meet. heat builds up and transfers up to the shin. and adding extra stress to muscles and bones. sending shock waves up the leg. 52 ©2010 Michael Gillan http:www.aching-legs-relief. the heel compresses at the same time as the track surface. 4. The energy produced is stored in the compressed rubber which when released by the heel lifting. The pressure created sends a shock wave up the leg. contributing to shin soreness. 3. the areas at the point of impact collapse in on themselves until they reach maximum compression. 1.
com . A more solid heel that actually sinks into the soft surface without ‘giving’ itself may be an option. 53 ©2010 Michael Gillan http:www.aching-legs-relief.Endurance Legs Recovery using Light Manual Muscle Relaxation Has Cliff Young shown the way in combating some of the problems some people develop when doing distance on the new rubber compound tracks? This means that the impact on the body has been greatly reduced and the chances of injury have been minimized. but more on the flatter underneath part of the foot so the weight is more evenly spread. rather than the race walking stance. Walk as normally as possible so that heel strike not on the sharp edge of the heel. and impact that causes stress and injury to the body. Some suggestions for coping with these tracks Try approaching walking in the casual walk. A shuffle is free of jarring. Using the ‘Cliffy Shuffle’ with the low impact technique may reduce some of these problems.
com . move to full participation by the athlete. get one shortly after having or starting one while on the massage table. the way of dealing with it is very vague and what works for some people may not work for others.Endurance Legs Recovery using Light Manual Muscle Relaxation A massage area at a 24 hour event somewhere A massage is taking place after someone has come in for a break. so this area is open. the obvious way to stop it is to stretch the muscle is out as it was the stretching that caused it in the first place. I suggest before shooting the messenger that anyone who disagrees with my conclusions refers back to basic physiology and I recommend ‘Guyton-Textbook of Medical Physiology eighth edition-1991 W. Questions are asked ‘When did you last have a drink?’ ‘Have you been drinking enough fluids?’ ‘Are you getting enough electrolytes?’ ‘Have you been on the track too long?’ Vague comments may be made about lactic acid causing cramping and muscle fatigue (My research indicates that even the experts disagree about lactic acid causing problems) The cramp may not have happened until the stretching started. The athlete yells as the muscles cramp. rest the leg with the muscles in a shortened position and wait till it subsides. If a cramp hits the athlete during recovery work try taking the following action a) Do nothing. c) Demonstrate the stretch passively d) Gradually include active participation by the athlete e) As the body becomes more confident with what is required. The truth is that not enough is known about cramping and there has been practically no research into it in ultra-marathon. so starts to work them out. and oil is being applied. I have seen lots of cramping with people who do not usually cramp.aching-legs-relief. d) Go back to the other leg and go through everything again to remove any final anticipation and apprehension for the athlete that cramping is not going to be induced again. A towel has been put over the athlete to cover the bare legs.B. Saunders Company-ISBN 0-7263994-0 54 ©2010 Michael Gillan http:www. and I have seen enough of them to conclude that it happens more during a conventional type of massage than that such as Light Manual Muscle Relaxation. the massage person starts to work into the muscles getting deeper and feeling for and finding ‘knots’ in the calf muscles. b) Go onto the other leg to take the brains attention onto something else.
working on them in the belief that this is a cause. they may cramp or go into a painful spasm which stops any further work. Working ‘enthusiastically’ when the muscles are sore and stiff should be avoided as it can break the fine veins and capillaries and damage them. it is suggested they have this during training periods when there is no pressure of competition. listen to it and do not continue with that work as damage may be being done. The damage inflicted on vessels reduces blood flow as the body goes into repair mode. Deeper work may fire pain receptors in the muscles sending them into a self-defense mode. Working enthusiastically may be dangerous It may damage delicate capillaries and veins near the skin surface causing bruising. space. Cramping They need some knowledge of how to do them. or effort needed for them Other disadvantages of conventional massage are 55 ©2010 Michael Gillan http:www. They need the person to be disrobed. They cannot be done in a limited time. arteries. of problems should be avoided as it may be something else that should not be dealt with at this stage.Endurance Legs Recovery using Light Manual Muscle Relaxation Some Soft Tissue (Muscle) considerations on recovery Why some styles of recovery work may be inappropriate Complications can happen during deep work. Cramping should be listened to Cramping can be a warning that the muscles are in danger of being injured.aching-legs-relief. It may push infection out of the lymph nodes into the blood stream. this can show up as bruising on the skin. rather than an effect. They need equipment to be carried. Under the skin is a whole array of veins. Another reason to stay away from it is that probing with the fingers it is possible to feel what is commonly referred to as ‘knots’ in the muscle tissues. They need oil to prevent friction. tissues and everything else that makes up the muscles. The time to be attempting to do anything to fix problems is not while competing and trying to stay in front of the other competitors. attempting to fix damage before it has had a chance to heal only inflicts more injury on already traumatized tissue and extends recovery time.com . probing deeply into the soft tissue with the fingers in an attempt to find sore spots to work out at this stage will result in interfering with the body’s natural healing processes. but like an iceberg. If someone feels deep is what they need. only the tip can be seen with the rest of it deep below the surface.
a small white area is left when the thumb is taken off. Stop-If any of these are observed. as they do not actually understand what is required from them. Inform them by use of passive demonstration of what is going to happen Keep it simple-A fatigued brain and muscles cannot cope with complicated messages. The legs need a conservative not aggressive approach 56 ©2010 Michael Gillan http:www. Another cause of pain-tissue ischemia Tissue Ischemia is when the flow of blood to tissues has been blocked. Keep it consistent-Once the mind. cramping may occur. Almost immediately the blood rushes in to fill the space created by the pressure. Minimizing the chances of inducing cramping before it happens Keep the fingertips out of the muscles. they do not need or want changes. Look at the body language-Are they in a comfortable position on the table floor etc. apply pressure to an area such as the back of the hand or arm. Listen-If the person has never had massage before or the voice takes on a nervous sound.com . if the massage is persisted with some injury will result. Keep the muscles warm. do not do anything until the athlete has had everything explained. Once cramping starts do not panic and attempt to deal with it-leave that to the body. Using the thumb. Never go straight back onto the leg that has just cramped. warm and sounds confident in what is expected. brain and muscles have accepted what is wanted from them. it can be caused when fingers have gone too deep into tissues and provoked chemical changes in the tissues. this is ischemia. go onto the other leg and demonstrate slowly passively and with confidence what is to happen.aching-legs-relief. if the pressure has been long and hard enough the area will redden as the thumb pressure has probably broken some capillaries that may later show as bruising. Are they tense-are the muscles in a shortened resting position before starting? Feel-Note the tension in the muscles that is not event caused. this will to bring more apprehension. A small specific pressure applied using the fingers cannot control the depth of penetration. is in a comfortable position.Endurance Legs Recovery using Light Manual Muscle Relaxation Listen-Look-Feel-Stop Many cramps during massage provoked cramping happen during stretching when the self defense mechanism has been triggered. Hold for 10 to 15 seconds then release it.
rashes. It is better to find an allergy before spreading oil over the body than afterwards. any lower back problems get them checked by a health professional. Do not assume that because something is aromatherapy oil it is safe to use. If any injuries are there do not work on them.com . Never work on someone’s neck if they have had whiplash or any other injuryIt may not have healed up properly and there may always be a weakness there. An allergy will show up quite quickly as redness. 57 ©2010 Michael Gillan http:www. gentle. If any lumps are found anywhere near the neck area. Oil-Test the oil Test it by dabbing a very small amount on the sensitive skin on the on the inside the wrist. 4. lumps or heat.Endurance Legs Recovery using Light Manual Muscle Relaxation Notes for Novices If someone is untrained in massage and considering doing conventional massage. and predictable. spots. The more natural position is face up with a pillow supporting the head. The legs-For recovery any work done has to be light. The body can be divided into 3 zones Neck and head-Be very gentle and careful when working in this area The trunk-This can be worked with more depth of pressure but within the pain tolerance and comfort of the person being massaged. or are treated very lightly Damage can be caused by massaging too roughly and enthusiastically.aching-legs-relief. find out from an aromatherapy practitioner whether it is suitable to use for the purpose. Do not massage on the spine. it is important that unfamiliar areas are not touched. 2. get them checked out. 1. 3. do not massage them they may be lymph nodes or glands fighting off infection-You may finish making the person worse. Never go anywhere near the front of the neck-There is various pieces such as the windpipe and arteries in this area. Never massage the back of the neck while the other person is face down-It is an unnatural position to be in and too much pressure on the neck can cause a dislocation. Any lumps found do not assume that they are ‘knots’-inform the person they are there and advise them to get checked out by a medical person. 5.
It is invasive into the muscles *Source-Living Now-Living Now Publishing PTY LTD ISSN 14458381 58 ©2010 Michael Gillan http:www. nor is it all beneficial for all things. Shiatsu. Alexander technique to name just a few. Intuitive massage. there are some other important differences between conventional recovery and Light Manual Muscle Relaxation. Bowen Therapy. Inappropriate to have someone set up a massage table on the aircraft. Medical or Remedial massage. post event-Relaxation massage. Reflexology. finances and ability to do them. The style and presentation of a practitioner may suit one person. Not all of the types used are benign or beneficial for overstressed muscles so to avoid making the wrong choice. It requires disrobing to allow access to the area being worked on. Chiron healing-Crystal massage. For simplicity they have been divided into 2 groups. Lack of training in techniques for relieving aching legs. they range from Swedish-Japanese-Hawaiian. Barriers to doing conventional massage on the legs include The amount of equipment needed.com . Types of massage *There are many different types. but there is very little for the person who just wants to keep the legs moving.aching-legs-relief. heat is lost through radiation and convection as cold air passes over is the skin. Chinese. Lack of knowledge on quick effective relief. Acupressure. but not another. Those that use oil Those that do not use oil Those that use oil-Hot massage-heat by friction There is no standard way of application and they require hours of study and practice to perfect. Aromatherapy Color Energy Bodywork. any recovery work on recovery of soft tissue should be based on the criteria of ‘Do no harm’. This type of massage would include Relaxation massage-Swedish massage-Remedial massage-Sports massage and any massage requiring the use of oil as a lubricant to prevent friction burns on the skin. but because it is termed ‘massage’ this does not make its use appropriate for everything. Sports Kinesiology. While hot massage has benefits in the many areas there are not many advantages for its use on someone who wants to get the muscles working with the least inconvenience. it overwhelming for the average person to understand for more information consult the practitioner on the outcomes and suitability for your problem. in-training. and the calf muscle pump pumping efficiently and safely. Thai massage-Chinese stone massage.Endurance Legs Recovery using Light Manual Muscle Relaxation The recovery system makes the difference Other than the difference that has already been covered in the manual. Sportspre event. it is considered to be an acceptable alternative in dealing with tight stiff sore muscles. There are many books or courses on massage available for those who have the time. as oil is applied heat is lost through conduction. Which type of work should be used for leg recovery and why The term ‘massage’ is an all-encompassing word covering many areas. Acupuncture.
The pain experienced as they try to defend themselves from the traumatic assault on them will prevent any further attempt at working on them. this can show up as bruising. They need the person to be disrobed. rather than an effect. Under the skin is a whole array of veins. They cannot be done in a limited time. The damage inflicted on vessels reduces blood flow as the body goes into repair mode. but like an iceberg. To avoid some of the complications and problems associated with approaching the legs in a way that will not causes injury. or any of the 101 different movements that require practice and more practice to master. working on them in the belief that this is a cause. Other disadvantages of conventional massage are They need some knowledge of how to do them. 'kneading'. or effort needed for them Conventional methods of recovery also need the following basic equipment Massage table weighing about 20 kilograms Towels Blankets Sheets Massage oil and other assorted equipment Working enthusiastically may be dangerous It may damage delicate capillaries and veins near the skin surface causing bruising. They need oil to prevent friction. arteries. of problems should be avoided as it may be something else that should not be dealt with at this stage.com .aching-legs-relief. a flexible non-threatening method is needed to deal with them. It may push infection out of the lymph nodes into the blood stream. 'petrissage'. probing deeply into the soft tissue with the fingers in an attempt to find sore spots to work out at this stage will result in interfering with the body’s natural healing processes. only the tip can be seen on the skin with the rest of it deep below the surface. 59 ©2010 Michael Gillan http:www. Most people do not want to be trained massage therapists and cannot be bothered to do a certificate course when it is usually only able to be done on other people. Another reason to stay away from it is that probing with the fingers it is possible to feel what is commonly referred to as ‘knots’ in the muscle tissues. space. 'rowing stroke'. Cramping Working deeply into the muscles may also fire pain receptors which may provoke a cramping response in the muscles. Working ‘enthusiastically’ should be avoided when the muscles are sore and stiff as it can break the fine veins and capillaries and damage them.Endurance Legs Recovery using Light Manual Muscle Relaxation Massage is too difficult for most people There may also be flexibility and coordination issues when attempting to do the modern scientific massage making it difficult to do 'Tapotement'. tissues and everything else that makes up the muscles.
during periods of heavy mental or physical stress the immune system is overloaded and resistance to infection is lowered leaving the body open to attack from bacterial or viral sources.Endurance Legs Recovery using Light Manual Muscle Relaxation Everything is a ‘knot’ The fingers can feel ‘Knots’-A generic term used to describe any lump or bump that can be felt in a muscle when they are working on them.aching-legs-relief. should be referred to a medical practitioner because no one can diagnose them just by feel. this is a mistake as there are many reasons for lumps and bumps. non-tender and fixed to underlying structures. Cancerous lymph nodes-Should not be worked on using massage Cancerous lymph nodes feel enlarged. Alternatively. Do not allow anyone to do deep finger work on any recent injury or lumps until looked at by a medical practitioner 60 ©2010 Michael Gillan http:www. During this 'at risk' period the lymph nodes can swell as they fight infection. the result of infection being pushed out of a lymph node. he was taken to hospital a very sick man and diagnosed as having Septicemia or blood poisoning. the average person is not so fit and may take longer to recovery from an injury inflicted during inappropriate work. firm. Lymph nodes enlarged due to infection. Within 24 hours he was in a terrible state and unable to run or move. He was an athlete and recovered reasonably quickly. At a time when his immune system was fragile he had trouble running so went to someone with knowledge of massage but without the experience of working with ultra-runners and their problems to get his muscles worked on. medical tests and diagnosis are required. A runner who had already completed the Nanango 1000 Mile 16 day race wanted to try and improve his position in the listings so he went back to another event some years later. or from an overloaded immune system The lymphatic system is a major part of infection control in the body. if they are broken up and it is not a ‘knot’. it might not be a knot but something else. it can have a disastrous effect on the person with them Any lump. These may be classed as ‘active’ and may refer a dull aching pain to different areas of the body or ‘inactive’ where they may just weaken a muscle. they need breaking up and de-activating by someone who knows what they are doing. which can be felt using the fingers. During this a lump was found in his groin area and being classed as a ‘knot’ it was worked out making it much smaller.com . whichever they are. they could just beTrigger Points-Areas of muscle fibres that have ripped and healed together. ‘enthusiastic massage’ can cause problems. Using the phrasing of Sandra Brown. the untrained or ‘enthusiastic’ person working it out of the muscle using deep specific finger work can push infection out of the lymph node into the blood stream where it can spread through the body. It is a generally held belief that to work a ‘knot’ out of a muscle is good but this is wrong. Many people mistakenly classify anything they can feel under the skin as a ‘knot’. To differentiate between them.
hot stone massage.Endurance Legs Recovery using Light Manual Muscle Relaxation Those that use no oil-Cold massage This is called cold massage because it does not rely on friction to warm the areas to be worked on. an advantage of this is that it does not need any disrobing or equipment to be used. Bowen technique and Light Manual Muscle Relaxation. or equipment to be carried. It is the best way to go because it is more convenient and can be done while fully dressed. Avoiding the problems Simplicity-non-invasive Consistency-conditions the muscles by repetition-works with the muscles not on them Predictability-consistent information fed into the brain results in automatic responses. A flexible non-threatening method is needed to avoid some of the complications and problems associated with approaching the legs in a way that may cause injury. it also avoids causing injury because it is so light. but it is difficult to visualize the athlete having too much to do with these as they are just too unrealistic to be carried and used. McTimony therapy. there are many others such as Feldenkrais.aching-legs-relief. Depending on the circumstances Light Manual Muscle Relaxation can be used in a number of ways Done solo while seated using just a strap Done by someone else in a seated position Done in a prone (face down) position Done in a supine (face up) position The non-invasive. it uses pressure through the clothing rather than disrobing and allowing the body to go cold.com . etc. Cold massage would include Reiki. or provoke any previous ones into flaring up because it is invasive. All it needs is something simple and practical that does not require technical skills.trusted alternative 61 ©2010 Michael Gillan http:www. Light Manual Muscle Relaxation bypasses areas of concern and difficulty. It is the only one that has been well tested under all conditions that has been approved by some of the top long distance athletes in the world who rely on having their legs in the best condition they can have them.
contraction of muscles. method for recovery. There are some advantages to using the lying down. or there is the ‘passive way’ which involves waiting for the legs to ‘fix’ themselves. While achieving some effectiveness it does not actually do anything to help the muscles break out of the ‘locked in’ calf pump effect. and how much effort they are prepared to put into it. or provide the feedback needed to assist coordination.aching-legs-relief. but unless the effects of immobility are neutralized and minimized. if some people stand too quickly. 62 ©2010 Michael Gillan http:www. they may have light headedness and disorientation. brain. compression of the tissues by objects outside the body and arterial pulsations. There are 3 main problems to be addressed To keep the muscles ready for use To make the calf muscle pump work to keep the blood circulating.Endurance Legs Recovery using Light Manual Muscle Relaxation Keeping the circulation moving. There are time. activities may be affected. there are also some drawbacks to it as well. while the most widely accepted. sore. muscle separation After sitting down trying to recover. movement of parts of the body. the muscles become stiff.com . lymph fluid requires any one of. when it is time to stand up and try to walk. it is difficult to do. Movement is un-coordinated as the stretch receptors have not been stimulated enough to let them adjust the muscle length properly. waiting. may not be as good an option as it first appears. The passive way. There are 2 ways of dealing with stiffness. there is the ‘active’ way which includes Light Manual Muscle Relaxation. Another important reason is that It does not address the movement of fluids in the manner expressed by Dr. Guyton that apart from the internal movement of the vessels. lack of feedback to the brain lets it forget there are feet on the end of the legs. and recovery Feet-Brain Feedback-Communication will prevent mind. To maintain feet leg brain feedback so that coordination does not deteriorate There are 2 approaches to combating stiffness and swollen legs Active-Where the body is assisted to recover Passive-Where the body is left to look after itself without any active assistance It can consist of lying down resting and waiting for the legs to recover by themselves. or including. It depends on personal preferences and how much time the person has put aside for recovery. and stiffness factors to take into consideration. cold. or it can be doing something simple such as having the legs elevated higher than the body.
aching-legs-relief. it allows the muscles to relax and vessels open for draining fluid. The most acceptable position Position number 3-Is the best to use. but due to the shape of the calf it still leaves ‘dead’ areas in the leg. or anything to leave them. Position number 1-When the legs are out straight it gives a more direct route for fluid to drain but puts the muscles into a tense stretched position adding pressure to the blood and lymphatic vessels reducing volume of fluid flow. pins and needles may develop or the legs may feel they have gone to sleep as nerves in the legs may be compressed. This position leaves the knee and ankle in a locked position making them stiff to move on standing so if used a long board should be used under the legs for support. Whatever time is needed. and how much time is needed to drain the legs. the lymphatic system is also being stimulated while the brain is being made aware that the feet still exist. Position number 2-Gives more comfort but the calf muscles are squashed between the weight of the legs and the surface of the object giving height closing the vessels in the calf muscles completely. The time factor There is a time factor in elevation. it will not allow fluid to flow naturally towards the feet.Endurance Legs Recovery using Light Manual Muscle Relaxation If elevation is used there are three basic positions to help drainage. passive is ok-Light Manual Muscle Relaxation is the method of choice of many endurance athletes 63 ©2010 Michael Gillan http:www. If time is not an issue. In all these positions. it is ruled by how much time can be spared for the amount of inactivity needed while it is happening. and by making the muscles work. this can be reduced by using the calf muscle pump for what it is meant to be used for.com .
if fatigue interferes it needs to be minimized as quickly as possible. improves coordination. predictability and consistency Working with the muscles relieves fatigue.Endurance Legs Recovery using Light Manual Muscle Relaxation The Active approach-Light Manual Muscle Relaxation The key-simplicity. and the instructions issued to the muscles how to do it. the interpretation of the brain how it should be done. Light Manual Muscle Relaxation incorporates a number of strategies to achieve this aim. Most long distance athletes are aware that recovery work during and after competing can benefit them.aching-legs-relief.com . It realigns all the systems The mind. The active approach reduces physical input/output required through Simplicity-non-invasive Consistency-conditions the muscles by repetition-works ‘with’ the muscles not ‘on’ them Predictability-consistent information fed into the brain results in automatic responses. It keeps the blood circulating Spending long hours on the feet does not allow the pump to do its job effectively leaving gravity to trap depleted blood the blood in the lower legs where it pools and blocks fresh blood from entering the muscle tissues. Light Manual Muscle Relaxation-the trusted tested alternative 64 ©2010 Michael Gillan http:www. the athlete should be aware Light Manual Muscle Relaxation can help them take a proactive role in recovery as well. The benefits of doing it this way are It reminds the brain that there are feet on the end of the legs It helps to maintain feet leg brain communication Fatigue leads to separation of how the mind sees something it wants done. It informs the muscles they are going to have to start working It prepares the muscles for movement by stimulating the muscle receptors It keeps them warmed up and ready for use This will minimize any stiffness that sets in and will make it easier to move on restarting. and focuses on recovery. brain and muscles need to work to in unison.
when it is received.aching-legs-relief. The system has multiple purposes To provide a simple alternative way of recovering aching legs Helps to rehabilitate the calf muscle pump It helps with relief of aching legs It helps to break the cycle of aching legs It moves depleted lymph fluid and blood Helps to improve coordination Helps the brain to recognize there are feet on the end of the legs Provides a mental and physical break from stressful situations It also facilitates coordination When the body is fatigued. Parts of the body moving. Light Manual Muscle Relaxation on the legs breaks the tightness and tension cycle and rehabilitates the calf muscle pump 65 ©2010 Michael Gillan http:www. Compression of tissues Arterial pulsations.Endurance Legs Recovery using Light Manual Muscle Relaxation Light Manual Muscle Relaxation Light. Muscles contracting. and what they are doing in relation to the rest of the body. no oil. Guyton’s theory of lymphatic fluid movement that apart from natural movement of the lymph vessels it needs any one of four factors to make it flow. Is loosely based on Dr. The combination of mind/brain/muscles is brought into alignment from the bottom of the body up to the brain by stimulating pressure receptors on the bottoms the feet.works with the muscles not on them Predictability-consistent information fed into the brain results in automatic responses . certain parts of it. Pressure receptors relay information to the cerebellum (or small brain whose job it is to compare) where the positions of them are.light work is used because it does not put already overstressed muscles at risk of injury Manual-only the hands are used. not individual muscles that need repair work. no equipment Muscle-the leg muscles are viewed as one large muscle that needs recovery. including the feet are ‘forgotten’ by the brain because they are so far away from it.com . no towels. Light Manual Muscle Relaxation can help break the stiffness and soreness cycle Using Simplicity-non-invasive Consistency-conditions the muscles by repetition. adjustments can be made to correct any discrepancies between them permitting smooth movement. Relaxation-reducing muscle tightness removes constant pressure on the venous and lymphatic vessels one-way valves letting them open and close as the muscles expand contract.
The pump works by contraction and expansion The veins have one-way valves in them to stop fluid flowing back towards the feet. by the time it reaches the legs and feet.Endurance Legs Recovery using Light Manual Muscle Relaxation The calf muscle pump-The peripheral heart The lower leg circulation system Arteries-Vessels that transport blood from the heart through the body under high pressure. the arteries split into smaller arteries known as arterioles. Tension applies pressure to the venous vessels and restricts the blood flow 66 ©2010 Michael Gillan http:www. The heart pumps blood around the body under pressure through the arteries. Veins-Vessels carrying blood from the various parts of the body back towards the heart. provides the main power and motor to get it back up the legs through the veins. all the pressure it was sent on its way with has been used and there is none left to take it against gravity back to the body. A system called the calf muscle pump (or peripheral heart) is formed by the Gastrocnemius. When they expand. pressure is released letting the valve flaps close blocking the vessel. There are three types of veins in the legs Superficial veins act as a reservoir for blood. Deep veins carry used blood and lymph fluid away from the legs towards the heart. and Soleus used for helping keep the body upright when it is standing still. they also carry blood from the muscle tissues to the perforating veins. when the muscles contract they apply pressure to them opening the one-way valves and forcing fluid along them from one section to the next.aching-legs-relief. Arterioles-Smaller arteries splitting into even smaller vessels called capillaries. the muscle at the back of the leg used for running at speed and jumping. supplying it to the tissues as needed.com . Perforating veins that carry blood from the superficial veins through to the deep veins. Muscle Tightness Muscle tightness compresses the veins reducing their diameter and preventing the one-way valves opening and closing properly.
Endurance Legs Recovery using Light Manual Muscle Relaxation The Lymphatic system is also involved in recovery The Lymphatic system is part of the immune system. blood. used blood stays in the lower legs where lymph fluid separates from it and moves into the tissue spaces. 67 ©2010 Michael Gillan http:www. Dependent Systems-The venous. the ankles may swell. if they are tight and not moving. It helps to maintain the correct fluid balance in the blood. Tight muscle fibres putting pressure on the vein and lymph system Muscle tension compresses vessels restricting the amount of fluid flowing through them. what is done to one directly or indirectly affects the others. The blood has the heart to move it around but lymph fluid is reliant on some natural movement in the lymph vessels. Guyton that lymphatic fluid also needs other external contributing factors to move. some of it is absorbed back into the blood stream but the rest is drained by the lymphatic vessels through a series of filters known as lymph nodes to the thoracic and lymphatic ducts. and removes excess water from the tissues. Each system affects the others ability to contribute to leg recovery. to defend the body against bacteria and viruses. it also needs help from external sources“Contraction of muscles Movement of parts of the body Arterial pulsations Compression of the tissues by objects outside the body” These are criteria as expressed by Dr. The muscles should be relaxed and active. it acts as a filter removing rubbish. pressure is applied to the lymph vessels forcing fluid through one-way valves from one section to the next. Movement of the surrounding muscle tissues strokes or ‘milks’ them. as the fluid is not being pumped away fast enough. and if one has a problem all do. it is responsible for producing antibodies for fighting off infection. nervous and muscle systems The muscles.com .aching-legs-relief. from here it is returned to the bloodstream. Movement of lymph fluid When lymph fluid is being removed from the tissues. As the muscles work. it has many responsibilities for keeping the body healthy. lymph and nervous systems are all dependent on each other and cannot be viewed separately as they are interconnected. to conserve protein. to remove excess water from connective tissues and filters toxins and wastes from the body. The arterial system cannot then pump fresh blood into the muscle tissues so they fatigue. if they are working well all will be. lymphatic.
Superficial veins and Lymphatic area Deep veins and connecting veins between While working efficiently.h tm#Training/forUltras_SB) Increasing the flow of used blood out of fatigued muscles and increasing the rate of fresh blood into them to will speed up recovery. Recovery Rehabilitating the calf muscle pump quickly will reduce recovery time because the faster depleted blood is taken away. rather than get hammered and go critical. This can be done using Light Manual Muscle Relaxation The trusted simple alternative recovery strategy that works ‘with’ the muscles 68 ©2010 Michael Gillan http:www. by an overenthusiastic physio who was supposed to be helping me to warm up gently before a 24 hour race and got carried away. the more time spent recovering means less time doing constructive projects.aching-legs-relief. using the example from Sandra Brown to stress how important the correct approach to muscles is. the quicker more oxygen and nutrient enriched blood enters the muscles. and always works with the athlete and puts the athlete in control. I am now more wary of having physio at any time. to my great annoyance at the time.com . they should be aware of what is happening.uk/Training?Advice/Articles/training_for_ultras_by_sandra_br. but it needs to be done without putting the muscle tissues at risk of damage. I had no hesitation in having a massage from Michael again at the end of the Melbourne 100 miles walk in 1999.’ (Source:http://www. Working ‘on’ the muscles Conventional recovery systems rely on the exterior source of someone’s fingers to work.org. the others must be performing effectively. “The second tear (at least I have matching legs with old tears on both sides) was caused. and make sure that I stay in control. Recovery and how to achieve it in minimum time is important.surreywalkingclub.) I have never had regular physio or a steady relationship of trust with any physiotherapist who knew me and my needs. thus minimizing the risk of harm and maximizing the benefit. un-controlled finger force on can cause injury to the muscles. other than normal fatigue and tiredness they should be trouble free.Endurance Legs Recovery using Light Manual Muscle Relaxation To keep one system working. by saying at the outset what I want and don’t want to be done to me. The closest I have come to this was receiving massage from Michael Gillan during the Nanango (Queensland) 1000-mile race in 1996. Michael’s approach is very gentle at all times. If someone is considering massage. Having never had a persistent injury (my varied training pattern means that any niggles have the chance to heal quickly.
Communication retrieved again using feedback Simplicity. Used individually. The brain is also difficult to communicate with when it is fatigued and when different people use different massage techniques the muscles with different information causing confusion. the body needs some activity that will focus attention on the discrepancies between them. this can lead to cramping and injury. The Cerebellum (In Latin this means ‘small brain) It is responsible for coordinating movement. Working on the muscles using normal recovery methods. but used collectively they cover all bases. Golgi Tendon Receptors are located near the junction of the tendons and muscles. Muscle Spindles are located in the muscles and give the sense of muscle length. reactions and coordination are affected and movement is inhibited.com . this lets all the systems adjust without initiating a self-defense response. circulatory and nervous systems the most benefit for the least effort. Light Manual Muscle Relaxation facilitates co ordination 69 ©2010 Michael Gillan http:www. The Golgi and muscle spindles provide positive feedback to the brain while the pain receptors keep it appraised of any potentially damaging stimulus or situations. they work efficiently enough. the information is then passed to the brain to organize the move. it compares where they are and where they should be. With feedback from the receptors in the muscles. Consistency and Predictability working with the muscles not on them Coordination is achieved without confusing instructions clouding the brain. this gives the sense of muscle tension.Endurance Legs Recovery using Light Manual Muscle Relaxation The components of Light Manual Muscle Relaxation Movement-compression-wobbling-pumping-stretching To provide feedback from muscles to the brain informing it of their location To give movement to the muscles to help with blood and lymph fluid flow To make the brain/mind/muscles start to be aware of their respective roles in smooth movement of the body To improve communication between them by breaking down the fatigue barrier To demonstrate that the legs are still passively and actively capable of moving Each component in Light Manual Muscle Relaxation has been selected to give fatigued mind/brain/muscles. the messages that are fed into them are garbled and confusing and it results in the brain misunderstanding instructions sent to it. Working with the muscles slowly and deliberately allows the stretch receptors to adjust to new muscle lengths. anticipation and apprehension. Muscle feedback Muscle structures incorporate various receptors to give the brain feedback and keep it informed where every part of the body is at different times. they ‘forget’ what they are supposed to do. Communication is lost through stiffness Stiff muscles lose communication with the mind and brain. Pain receptors which respond to physical damage or injury To keep the mind/brain/muscles coordinated.aching-legs-relief.
it informs the brain that conditions have changed and that it had better get ready to take charge again. It makes the person consciously think about where the legs are and what they are doing. what is required to achieve it.Endurance Legs Recovery using Light Manual Muscle Relaxation Passive and active movement facilitates co ordination In Light Manual Muscle Relaxation ‘passive’ and ‘active’ are not the same as used in the chapter on muscle recovery. the giver takes the muscles through ‘practice’ movements to overcome their resistance to change. the receiver has to think by about what the passive movement demonstrated. Dr. what is going to be required of them To do this. It prepares the muscles for walking by removing apprehension and making the brain aware that there are feet on the end of the legs. it is phased out and active movement is brought in with all the systems now being forced to participate in the proceedings. Passive and active ‘stair climbing’ Light Manual Muscle Relaxation incorporates a stair climbing action to give feedback from the feet to the brain by receptors on the soles being stimulated by pressure from the hands during the resistance stage. Active movement ‘Active’ movement involves both giver and receiver taking part in co-operative movement to make the mind/brain/muscles work together. It provides movement to the calf muscle pump which increases venous return.aching-legs-relief. After the muscles become used to moving ‘passively’.com . Guyton’s expression of lymph fluid movement is used in the form of Movement of the muscles themselves during wobbling Compression-Pressure of the hands against the skin to move the fluid below them. It de-stresses leg muscles by starting them moving again in different directions. Contraction of the muscles during pumping Stretching added to remove tension from the muscles The synergy that flows from using these components together adds up to the recovery system known as Light Manual Muscle Relaxation 70 ©2010 Michael Gillan http:www. Passive’ movement starts to ‘switch on’ the muscles To help the body realign itself. It frees the muscles from stiffness without disturbing the healing process. passive movement is used to communicate from the muscles through the nervous system muscles to the brain. It helps the joints to free up before they are subject to full body weight bearing. Breaking down the fatigue barrier has to include more than just movement The calf muscle pump needs to be working again so that fresh oxygenated blood can replace the depleted material. the quicker the changeover takes place the faster the recovery. but they are part of the recovery process itself. and they best describe the part they play. It calms the muscles and communicates with the brain from bottom up. To encourage this. then having to do it.
it disappears as fresh blood rushes back to fill the area. Capillaries & lymphatic vessels Deep vein blood pushed towards heart To show how this works Example 1 Pressure using the flat of the hand is easy to control so does not break fine Direction fluid is pushed capillaries or veins directly below the skin.Endurance Legs Recovery using Light Manual Muscle Relaxation Compression: of tissues outside the body-Objectives a) To go deeply into the muscles and move large volumes of fluid using light pressure. Some fluid has been moved but it has not been enough to make a difference to overall flow and It may rupture minor blood vessels close to the surface causing unintended bruising Lymph nodes are part of the infection fighting system and may swell while doing this. because the area covered by the hand is large the pressure on the tissues is minimized so there is less chance of firing pain receptors. and without provoking a cramping response. apply pressure to an area such as the back of the hand or arm. Compression.Moving fluid using a flat hand Using the flat hand to compress tissues together moves large amounts of fluid from under the area of pressure. harder pressure that cannot be controlled. it moves less fluid and fires pain receptors. Hold for 10 to 15 seconds then release it. Press an area on the forearm with the flat hand and hold it for a few moments. a small white area left when the thumb is removed. Compression-Using the fingers make it difficult to control the depth of penetration Using the fingertips concentrates all the weight in a small area giving deeper. if this happens it increases the chances of making the receiver very sick. Specific pressure on the node pushes infection out into the blood stream. Compression of tissues-Flat of the hand Vs. b) To provide feedback from the muscles to the brain without deep specific pressure c) To take pressure off the microcirculation system without adding stress to or injuring the micro vessels. Example 2 Using the thumb. It may provoke a cramping response in the muscle by firing pain receptors 71 ©2010 Michael Gillan http:www.aching-legs-relief. the fingertips To understand the reasons for using the flat of the hands and not the fingertips it is necessary to note the differences between them. a large white patch is left. when the hand is taken away.com .
com .aching-legs-relief. Rubbing inflamed areas with the hands will fire pain receptors located in the skin and muscle tissues and over stimulate the nerve endings and leaving a feeling of soreness. Wobbling uses the bones as levers to move the muscles. Moving the foot from side to side creates rippling in the calf muscles and opens the valves When not to use Where pain or resistance prevents it.Endurance Legs Recovery using Light Manual Muscle Relaxation Wobbling: movements of parts of the body-Objectives a) To free the muscle fibers using vibration and movement without using deep pressure to release them. d) To help relax the lower back by using vibrations to work deeply into the muscles. but the muscles may also defend themselves by cramping. Reduces muscle apprehension and relaxes muscles Apprehension is state of tension caused by the muscles expecting something to happen which they try to anticipate in advance. b) To use gravity and vibration to assist in venous and lymphatic return. it relaxes them without causing apprehension. Lower back joint problems Unclear diagnosis This part can be bypassed by lightly compressing and wobbling the muscles themselves 72 ©2010 Michael Gillan http:www. and initiating a cramping response. if the person working on their recovery changes their way of working or uses different massage strokes the body’s reaction is to move away from the cause. Where it could cause damage to tissues and bones already weakened such as acute arthritis or osteoporosis. c) To relax the muscles and give the brain feedback by using light movement. Assisting with drainage Gravity can help reverse the problems it causes by opening the vein and lymph vessels one-way valves to let used blood and lymph fluid flow back to the body. it helps to calm them by demonstrating they are not going to have fingertips used in the muscles.
during pumping. they are the part that is most easily forgotten. b) To relax the muscles by alternately applying and releasing pressure to them c) To release tightness in the ankle joint d) To de-stress the muscles e) To go help the lower back relax f) To provide feedback from the muscles to the brain informing it of their position. triggers pressure receptors and fires them making the brain aware of its position in relation to the rest of the body. Provides feedback from the muscles to the brain The feet are the furthest part of the body from the brain. Releases tight ankle joints Movement releases tight ankle joints that have stiffened through fluid buildup and cool down.Endurance Legs Recovery using Light Manual Muscle Relaxation Pumping: contraction of muscles-Objectives a) To manually pump fluid up the leg using the muscles as tools. buttocks and lower back muscles. Helps relax the lower back Many people who have tight calf muscles also have lower back ache.com .aching-legs-relief. 73 ©2010 Michael Gillan http:www. movement flows in a lengthwise direction from the calf through to the thigh. the hand placed against the bottom of the foot. Tension puts pressure on all the tissues surrounding the vessels and opens the one-way valves forcing the fluids along them. On standing these are reversed as weight bearing adds tension to the muscle in the toe down position. Working the ‘calf muscle pump’ by hand simultaneously moves all the fluid in the leg Using the foot as a lever and moving it up and down works the calf muscles to pump depleted blood and lymph fluid up the leg towards the heart. De-stress muscles Relaxes the muscle by alternately applying pressure and releasing it Taking muscles in the opposite direction to the one they have become used to releases stress from the muscles letting them relax. helping them to relax. Shortening or relaxing the muscles stops the blood flowing back the way it came by letting the valves close.
To provide feedback to the brain about the state of the muscles On resting or sitting after activity. ripping any fibres or provoking a cramping response. it is uncoordinated because messages to and from the brain are not getting through. but if the person was lucky. some fibres may have ripped causing injury. brain. e) To make the mind. nothing has really happened.Endurance Legs Recovery using Light Manual Muscle Relaxation Stretching: Objectives a) To take tension out of the muscles. pain free stretching can relax them and reduce tension without stimulating pain receptors and initiating a cramping response. the cramping self-defence mechanism could have been activated by the pain receptors before any damage was done. the 'knot' disappears allowing the towel to go back to its original length. can be subject to injury. this represents a 'knot' in a muscle with the fibres constricting the vessels and restricting blood supply. creating a ‘popping’ noise as the towel reaches its limits. then stand back and study the results. This is the way it is done in Light Manual Muscle Relaxation 74 ©2010 Michael Gillan http:www. Stretching quickly Now hold each end and pull the ends apart quickly. To compare differences in not stretching. this would have to heal before work could continue. and fresh blood would have started to flow through the tissues. Light. movement can be difficult because the muscles go cold and stiff. Stretching can reduce muscle soreness Lightly stretching the muscles reduces the feeling of muscle soreness by reducing tension around the site of the sore area. Movement is easier and is more coordinated after Light Manual Muscle Relaxation because the brain has had to work from the feedback provided by receptors in the muscles and skin to ‘think’ about where they are before moving them. If this were a muscle.aching-legs-relief. slow. stretching quickly and stretching lightly Not stretching Take a towel lay it on a table and fold it length ways into to a narrow strip of cloth. d) To provide feedback to the brain about the state of the muscles and their position in relation to the rest of the body. c) To help with soreness minimization. bang it and thump it to break it up. Stretching lightly This time slowly pull the ends apart. b) To allow a greater fluid exchange by relaxing tight restrictive muscle fibers. if this were a real muscle. all that has been achieved is the shape of it changed slightly. and muscles ‘communicate’ with each other under nonthreatening conditions.com . Stretching takes tension and tightness out of muscles Tense muscles as well as restricting circulation. Push the fingers into it. fold a small portion in the middle on itself. the movement is uncontrolled and violent. the ‘knot’ would have been removed without causing pain.
In Light Manual Muscle Relaxation the objective is to relax or take the tension out of the muscles so only apply enough pressure to give the muscle the ‘feel’ that it is stretching. 75 ©2010 Michael Gillan http:www. during and after running Stretch . (If pain is experienced. fibers in the muscle may have ripped causing injury) Do not stretch over a new injury Some general rules for stretching Warm up and warm down Stretch long and slow Never stretch into pain Work at your own pace and rhythm Be patient with yourself If any pain is felt-stop Work within your own capacity Be aware of your own limitations Fighting with the muscles may cause cramping.if a joint has too much movement already SOME BASIC PRINCIPLES OF STRETCHING Never stretch on a cold or unprepared muscle Stretch before and after exercise or before.aching-legs-relief. not into pain. All stretching is very gentle.slowly and gently-hold for 10 seconds Stretch to the point of tension not pain-Stretching past the pain point may promote injury to the muscle fibers.Endurance Legs Recovery using Light Manual Muscle Relaxation Contra indications of stretching (Or when you should not use stretching) a) b) c) d) e) Pain acute or chronic get checked out by a doctor Joint problems osteo or rheumatoid arthritis-especially in the neck area) Spinal problems and dislocations Over a new injury Hyper mobility . The muscles may react by going into cramp if the stretch becomes a heavy dynamic one to prevent possible injury to the fibers.com .
Light Manual Muscle Relaxation uses it practically during the knee to chest movement where the leg is taken towards the chest until resistance is met. Passive stretching can also be used when the person cannot assist in active stretch or when the muscles are contracted.aching-legs-relief. Simplicity + Consistency + Predictability = faster recovery 76 ©2010 Michael Gillan http:www. When the sequence has been done two or three times. then a continuous pressure is held until a ‘give’ is felt in muscles. this reduces stress on the surrounding muscle structures by taking tension off them. ‘Give’ is where the muscle allows itself to be stretched pain free as far as it will go.Endurance Legs Recovery using Light Manual Muscle Relaxation Give and Take Stretching (Active/resisted) Stretching used in Light Manual Muscle Relaxation is based on the give and take principle. It provides feedback to the brain about where the feet are. and will not provoke a cramping reaction. Helps reduce muscle soreness by stretching the fibers in the same direction. This form of stretching is done for the following reasons: Control of the stretch level It helps to reduce muscle apprehension It helps to stretch slowly and gently It can be introduced gently avoiding muscle apprehension and induced cramping It is possible to move the pain barrier or mental block which has built up over a long period It can increase the flow of fluids by expanding and contracting tissues surrounding the vessels. it can usually be found that resistance has been overcome and the leg moves freely. All stretches are initially done passively to let the muscles stretch naturally.com . it will ‘give’ letting it move further beyond the initial end point of the stretch. when it is held for a few moments. ‘Take’ is when the slack is taken up as the muscles relax. or until the muscles can go no further. It allows a tense or contracted muscle to be taken to its maximum length and then a little extra without firing the cramping mechanism. It makes the brain and muscles communicate with each other The clasp knife reflex The clasp knife reflex is initiated by applying a constant steady pressure to the muscle while in a stretch. this will both prevent and overcome apprehension. As soon as it ‘gives’ it is taken to the next point of resistance where the pressure is repeated.
At later events.2 miles or 42. is difficult. Short events. who applied it. To relate the effects of any system to someone who has never experienced it in a way they can understand. Independent lap counters counting every lap of a track rather than just a finishing result. It gives daily results over a continuous 6 day period: individual distances can be examined The results are completely independently reviewed for every athlete over the six days so they cannot be tampered with. Six-day and 24-hour events-Continuity of testing The main body of information gathered at events such as the Colac six-day event or 24-hour foot races gives a broader more reliable cross section of results than fun runs or marathons. but this can be made easier when a numerical value is used to give a comparison between different methods. athletes and organizers. A faster recovery and less time spent on the massage table means more distance.aching-legs-relief.com . at each event the athlete may have over trained. There is no comparison of how the work was applied.Endurance Legs Recovery using Light Manual Muscle Relaxation Theory backup data/statistics-Empirical research Very few medical people attend ultra-distance events making it difficult to obtain any medically based evidence results on Light Manual Muscle Relaxation (Or any other recovery system) Because of this I have to rely on ‘empirical research’ based evidence and physiology books as a backup reference for the theory. Ability to monitor injury Scope for standardizing the type of work done Differences in event times When Light Manual Muscle Relaxation was tested the differences in distance covered was reflected in time off track being reduced from 2 hours or so using conventional massage. marathon (26. the athletes run only for a few hours. on a score sheet over a few events. 77 ©2010 Michael Gillan http:www.2 kilometers) and fun runs-No continuity Obtaining reliable continuity of checking in short events is difficult. The finishing results of the 1995 Colac 6-day event are shown for the following reasons Continuity of officials. for similar increases in recovery and distance covered. how sore the muscles were or how long the soreness continued before they could train or run again. time off track was reduced to 7 minutes. because of the short time frame any figures collected do not give a good indication of whether a certain way of aiding recovery is any better than another. they change as often as the athletes. then everyone goes home. stop-start. a benefit was felt within 10-15 minutes after application with the full benefits flowing on within an average time of 10-15 minutes back on track when everything had warmed up fully again. or what method was used. down to 10-15 minutes. There is no independent record keeping and follow-up to see how recovery was. Lack of continuity makes it difficult to compare performances. There is no feedback to anyone involved. No one knows whether the athlete was injured. or may even have increased in fitness. may not be well. there are too many variables to make a reliable comparison.
This adds to extra warm up time before the body can get going properly again. figures in the top list of people with underlining show an increase in distance covered in a 24-hour period.com .Endurance Legs Recovery using Light Manual Muscle Relaxation Recovery times During a six-day event stresses on the body are magnified. it has to cope with soreness. or they did not feel the need for more work. and pain inflicted on a daily basis.aching-legs-relief. or in faster recovery during time off track. to that of simplicity. 78 ©2010 Michael Gillan http:www. Inappropriate types of recovery work in the wrong hands can play a part in slowing down and extending recovery time. such an increase in distance can come through the athlete running faster so gaining ground. The 1995 Colac result sheet gives a comparison between different methods of approach. the decrease in recovery time and increased performance is reflected in more time back on the track with more distance covered. c) Light Manual Muscle Relaxation or Cold Massage’ Cold massage is where all clothing including shoes are left on. The approaches are a) ‘No massage at all’ b) ‘Conventional or Hot Massage’ Hot massage is where the athlete has to be disrobed and oil used on them. or preventing the athlete continuing on in their event. (Note the difference in the recovery of Graham Watts and others as Light Manual Muscle Relaxation™ begins to take effect) The top group mainly show an increase in distance. Less interference with the athlete’s body means they are off the table and running before the body cools and the muscles stiffen. a blanket is put on over the top to keep warmth in-no oil is used All 3 approaches were used at this particular event. The drop off in distance afterwards was mainly because their normal crews took over. and they were consistently done over a sixday period. Reading across the page. The chart shows the gradual changeover from the conventional approach to massage that had been used during my previous 2 years at this event. recovery has to take place as quickly as possible so the athlete can go out and put in another 18-20 hours on a track. they spent less time on the massage table and more time on the track compared to previously. The obvious changes in distances give the non-professional person a way to compare or relate to whether the work being done is giving a benefit. stiffness.
2 94.6 88 92 Kilometers 355 228 225 244 220 230 Laps D Kettle 138.8 111.8 126.4 106.2 98.2 94.8 73.6 110.4 122.8 82 84 34 0 0 Kilometers 352 205 210 85 Pulled out (Blisters) 127.8 89.8 110.4 108.2 86.8 101.4 0 0 0 0 Kilometers 415 16.8 99.2 49.8 0 0 0 Kilometers 318 246 187 Pulled out 0 Laps N Mercer 166 16.4 128.6 123.4 Kilometers 320 202 248 175 239 241 Laps K Fisher 164 91.6 61.8 95.4 84.2 104.4 99.6 50 115.2 96.2 70 95.2 Kilometers 382 277 316 284 287 238 Laps 140.Endurance Legs 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 A Krouglikov 237.6 68.6 98 96.8 98 139.4 69.6 114.8 90.2 Kilometers 300 187 184 171 174 153 Laps The above group came in for massage and stretching The group below did not or had their own massage people 141.4 Pulled out 0 0 Laps Underlining in the top group shows where the results of Gentle Manual Muscle Relaxation was starting to take effect.8 Kilometers 332 217 227 238 236 212 Laps R Hill 128 80.8 Kilometers 420 298 225 291 180 247 Laps G Watts 131.6 96.8 116.8 133.2 90 116.6 106 Kilometers 375 335 263 237 279 265 Laps 138.2 113.2 Kilometers 436 322 359 309 302 223 Laps 180.aching-legs-relief.2 98.2 Kilometers 410 229 125 288 124 203 Laps G Pollard 120 74.4 133.4 74.4 72 98.6 81.4 106 Kilometers 364 277 287 284 271 265 Laps 152.8 114.6 120. 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.2 Kilometers B Beauchamp 451 333 310 294 275 233 Laps P Gray 150 134 105.4 106 107.8 113.8 95.4 92.com .6 110 93.8 143.2 124 117. D P a r r i s T R a f f e r t y G M c C o n n e l l G A u d l e y S S c a n l o n J T i m m s 79 ©2010 Michael Gillan http:www.6 112.4 113.4 Kilometers 538 247 245 349 346 306 Laps M Taylor 174.4 Kilometers 354 282 262 254 254 245 Laps 145.6 130 106 126 108 Kilometers 539 284 325 265 315 270 Laps T Rusek 215.6 Kilometers 328 241 248 261 232 334 Laps C Young 142 91.6 108.8 104.2 Kilometers 346 271 267 274 265 268 Laps I Davis 168 119.2 90 97.6 138.
these were lymphatic drainage. this seemed to reduce some of the low back pain and other problems being suffered by some of the competitors. and recovery time improved so the runners could go back out on the racetrack moving again quickly and achieve more distance. I persisted with it so that I could get at least 2 hours off the track in 24. Over the next few days I noticed that compared to other years. injury reduced. For the first 10 minutes when the competitor went back out onto the track.aching-legs-relief. massage time was reduced to 10-15 minutes. By my second event. cramping stopped.Endurance Legs Recovery using Light Manual Muscle Relaxation The theory of Light Manual Muscle Relaxation developed The initial theory and change of approach was brought about by my experience of using conventional massage on the competitors. most cramped muscles happened during this. stretching. Since then I have drawn heavily on Dr. he wanted another of those light ones. The practical development-the pure accident For my first two years at the Colac six-day run. Having found the students could do this without causing themselves or the runners any damage. Just before the start one of the competitors. On the third year. Later while researching the lymphatic system in Guyton’s ‘Medical Physiology’ I found that his expression of lymph fluid movement paralleled my own views only he expressed them more concisely than I could. It took 1 to 1& 1/2 hours to complete and involved cramping and screaming as we worked. I was left to run the massage with 2 students who had just started school and knew next to nothing about working with endurance athletes. fatigue and recovery of the lower legs during and after activity. John Timms. John ran for nearly 20 hours without stopping. helping them to disrobe to put them on the table so that we could apply oil onto the legs for massage. I started to work at stretching the Iliotibial band in an attempt to counter the steely tightness caused by running around the racetrack constantly. and when he did.they gradually built up speed until they could run normally. this led to me conclude there was still much to learn about soft tissue problems. The results The change in approach can be seen reflected in the 1995 Colac 6 Day run final result Excerpt from an email sent from Jesper Olsen after breaking the 23000 kilometer record ‘I really enjoyed the weeks down in Australia and I am certain that the massage system you use made me able to do well in the Colac 6 day-in the whole run I haven’t been as fresh in the legs as those weeks with the massage!’ 80 ©2010 Michael Gillan http:www. . I gave him the basics of my theory just to keep him quiet and get him on his way. It was developed from a combination of ideas from different workshop attended as a massage student.com . the students may have injured one of the competitors or themselves. Guyton’s medical physiology and other books to support my theories and my approach to muscular problems. as the system took effect. stretches used were ‘hard stretches’. came in for a pre-event massage and said that as the race was beginning shortly any work would have to be a very quick and light. we used the conventional practice of getting the competitors off the track. moving was as stiff and awkward as when they first came in. their inexperience meant I would be working 24 hours a day for 6 days straight because if left alone. an osteopathic technique. and mobilizing.
who besides being vice president in the Australian Ultra runners Association has heaps of good knowledge to share. Light Manual Muscle Relaxation took many miles out of his legs and we were convinced that the same result could be achieved post-six day event. Jesper’s next stage after Colac was the leg to Adelaide then the long run of 4000 kilometers or so across the very testing Nullabor Plain to Perth in Western Australia. I could spare myself the effort!” “My crew for the current stages. this included the Cliff Young 6-day ultra-marathon where he ran 762 kilometers winning the event by 50 kilometers. But Gillan came with best recommendations from my main contact in Australia. Siberia. I quite look forward to that. I have the last two days tried his careful stretch and massage. The road to recovery 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. The challenge was put Jesper together quickly enough in the available time we had before my time with him ran out. 81 ©2010 Michael Gillan http:www. 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. Japan. Canada and Britain finishing in London after having run over 26000 kilometers. For example my last massage was some 12 000km ago when I ran the 12-hour competition in Finland.Endurance Legs Recovery using Light Manual Muscle Relaxation The World Run Project In February 2004 Jesper Olsen of Denmark set out to run around the globe.org It can take weeks if not months to recover after a six day run (depending on the athlete’s recovery program and physiology) to be fit enough to compete again. As Jesper discovered pre-six day event. And so far that has been the only one.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. 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.aching-legs-relief. taking several thousands of km out of my legs. I covered part of the Australian run as crewmember from just after Sale in Eastern Victoria to Codrington in Western Victoria. I had to go back to Melbourne and my version of a normal life. As Jesper had to run every day to keep to his projected timetable there were few days off to allow recovery from soreness and stiffness.. Michael Gillan. and a bit to my surprise the muscles are beginning to feel like before the start back in Greenwich.worldrun. Phil Essam. Jesper ran through many countries including Russia. After running 12000 kilometers on the road Jesper’s legs had to adjust to running on an oval grass track for six days and nights. and getting a massage can at times cause more injury and cramping up than good. Australia. after which they had to readjust back to road legs again. the United States. if he had allowed the time it would mean loss of productive road distance and having to mentally readjust to the long distance still to go. but we could not afford this time frame to get him running normally again. 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.). leaving Jesper to continue on his round the world run..com . even though I can’t expect to make a top class result :-)” He won! 756. Europe.
the distance was increased with a few extra kilometers. It is not easy for the average person to master these strokes but they can master the Trusted Alternative-Light Manual Muscle Relaxation 82 ©2010 Michael Gillan http:www. they also had to get used to pushing a baby walker loaded with 35-40 kilograms of equipment such as tent. it means that soreness and stiffness will become a minor issue. 'Petrissage'. leaving the body to take care of the other side effects more effectively. We had 4 days to reprogram the legs and reduce track caused muscle soreness. 'rowing stroke'. clothes.aching-legs-relief. Jesper did not have the luxury of time as we had to be on the road the day after the event finished so our recovery work had to be completed faster than any done before. we used Light Manual Muscle Relaxation with extra passive stretching to get the muscles working and overcome the stiffness before running. When attempting to do the modern scientific the average person may have difficulty managing to do 'Tapotement'. 'kneading'. finances and ability to do them. and the calf muscle pump pumping efficiently and safely. Day 2 Jesper still had some post event muscle soreness to deal with.com . tested and recommended method by some of the best and some of the worst (self-confessed) endurance athletes’ in the world. Most people may not have covered the same distances running as Jesper Olsen and may not have the same urgent reasons for recovery. Day 1 Light Manual Muscle Relaxation was done before the start and at the finish of a light run of 30 kilometers.Endurance Legs Recovery using Light Manual Muscle Relaxation The recovery program to get him on his way after the six day run We put a program together based on having Light Manual Muscle Relaxation as often as possible while building up to his predicted daily running distance unsupported. but they do have their own individual needs. Light Manual Muscle Relaxation was done followed by another session in the evening before bed to stabilize the muscles. There are many books or courses on massage available for those who have the time. Day 4 The first 15 kilometers without the buggy then a full load for the rest of the days 30 kilometer distance. when he warmed up. Immediate post-race-Starts with a cool down period of light jogging and walking for relaxation to prevent the muscles cooling and setting. If they can recover faster with help from Light Manual Muscle Relaxation. Other than Light Manual Muscle Relaxation there are very few recovery systems actually based on a road tried. but there is very little for someone who just wants to keep the legs moving. finished with more Light Manual Muscle Relaxation. food and everything else to make him self-sufficient. Day 3 The run was extended up to normal distance of 50 kilometers with Light Manual Muscle Relaxation before and after. or any of the 101 different movements that require practice and more practice to master.
Tomas Rusek. Jesper Olsen. non-threatening system so the athlete can go out and do it all again! I wish to acknowledge the following people for their knowing or unknowing support and contributions to this book. Levy. Light Manual Muscle Relaxation gives the benefit of a simple tested. so requires very little skill to do.aching-legs-relief. Bill Beauchamp. soreness and stiffness and tested over 1000s of miles under all conditions. non-invasive way to recover from activity related muscle soreness and stiffness It presents an alternative way of dealing with soreness and stiffness without increasing the risk of damage to already ‘at risk’ sore muscles. 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. Bruce A. Myofascial Pain & Dysfunction: The Trigger Point Manual Williams & Williams 1983 Travell J. Books I have used in my research Travell S. Stanton-Mosby ISBN 0-8151-0952-0) 83 ©2010 Michael Gillan http:www. itt addresses some of the problems associated with marathon legs. trusted. Rinzler S. Simons D. The defining difference Working with the muscles facilitates their self-recovering ability. 5th edition Touching Montague Ashley Harper & Row ‘Guyton-Textbook of Medical Physiology eighth edition-1991 W. The Myofascial Genesis of Pain Post Grad Med.fourth edition-Robert M. Berne. Sandra Brown. and everyone who has knowingly or unknowingly contributed to my knowledge of muscle fatigue and recovery over the years. Recovery and how to achieve it is important It prevents muscle stiffness It keeps circulation going It makes it easier to move again and recover when doing ‘Accidental Athlete’ activities! Light Manual Muscle Relaxation provides a Micro-Recovery Center It offers a pro-active. Koeppen.Endurance Legs Recovery using Light Manual Muscle Relaxation Light Manual Muscle Relaxation Developed for ultra-distance athletes to combat poor recovery.H. Cliff McAliece of my early Colac days. Yiannis Kouros. Kevin Mansell. user-friendly. 1952 Modern Treatment for Lymphoedema Casley-smith Judith & Casley-Smith J. Other systems rely on the skills of the practitioner at working on the muscles with their hands. Bruce M.G.com . this is an invasive way of trying to get the muscles to recover.B. Cliff Young. Mathew N.G.R. Drew Kettle. Gary Parsons. non-technical.
Endurance Legs Recovery using Light Manual Muscle Relaxation Writers Qualifications and experience Certificate in Tactile Therapies-Relaxation Massage Events and races attended (A record of Light Manual Muscle Relaxation use) 1995 Colac 6 Day race (Light Manual Muscle Relaxation developed.com . 2012 Australian Centurion Race walkers’ 100-mile event (official masseur) 2012 Coburg 24 Hour race (official masseur) Various Anti-cancer Council 24 hour relay for life events plus Duathlons and Triathlons 84 ©2010 Michael Gillan http:www. used from here on) 1996 Nanango 1000 Mile 16 day (1600 kilometer) Footrace 1996 Coburg 24 Hour race (official masseur) 1997 Coburg 24 Hour race (official masseur) 1998 Coburg 24 Hour race (official masseur) 1999 Coburg 24 Hour race (official masseur) 1999 Australian Centurion Race walkers’ 100 mile 24 hour event (official masseur) 1999 Sri Chinmoy 24 hour race with Cliff Young (official masseur) 2000 Cliffies Dream 16-day event as masseur (7 days) 2000 Australian Centurion Race walkers’ 100-mile event (official masseur) 2000 Coburg 24 hour event (official masseur) 2000 Sri Chinmoy Adelaide 24 hour Event (official masseur) 2001 Coburg 24 Hour race (official masseur) 2002 Coburg 24 Hour race (official masseur) 2002 Australian Centurion Race walkers’ 100-mile event (official masseur) 2002 Self Transcendence 24 hour Event (official masseur) 2003 Australian Centurion Race walkers’ 100-mile event (official masseur) 2003 Coburg 24 Hour race (official masseur) 2003 National 24 Hour Championships Self Transcendence Footrace (official masseur) 2004 Coburg 24 Hour race (official masseur) 2004 Australian Centurion Race walkers’ 100-mile event (official masseur) 2004 Round the World Run 1 (3 weeks official masseur and support crew) 2005 Coburg 24 Hour race (official masseur) 2005 Australian Centurion Race walkers’ 100-mile event (official masseur) 2005 Cliff Young 6 day event (3 days with Indian National record holder) 2006 Coburg 24 Hour race (official masseur) 2006 Australian Centurion Race walkers’ 100-mile event (official masseur) 2007 Coburg 24 Hour race (official masseur) 2007 Australian Centurion Race walkers’ 100-mile event (official masseur) 2007 Antibes (France) 6 jour event (official masseur) 2007 Mors world run 2 training camp (14 days) 2007 Mors 100 Mile event 2007 World Distance 24 Hour Championships Montreal with the Danish National Distance Running Team 2008 Australian Centurion Race walkers’ 100-mile event (official masseur) 2008 Coburg 24 Hour race (official masseur) 2009 Australian Centurion Race walkers’ 100-mile event (official masseur) 2009 Coburg 24 Hour race (official masseur) 2010 Australian Centurion Race walkers’ 100-mile event (official masseur) 2010 Coburg 24 Hour race (official masseur) 2011 Run across America for health and Natural Medicine San Francisco to Bridgeport Conn.aching-legs-relief.
to my great annoyance at the time. After spending some time on Mr.surreywalkingclub. I went on to finish 10th place in the Victoria Championships and pass a further 9 competitors and run an extra 22km smashing my PB and running my first 100 miles in 24 hours. in keeping me free of overuse injuries. I am now more wary of having physio at any time. I have won events such as the Murray River Marathon (world’s longest kayak race) Victorian 6 hour track Championships. Having never had a persistent injury (my varied training pattern means that any niggles have the chance to heal quickly. Victorian Aquathon Championships and 30 other events. 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. I also received the Manual you sent me via email and will be taking it with me to QLD. I had no hesitation in having a massage from Michael again at the end of the Melbourne 100 miles walk in 1999. Once again thank you Michael and I will keep you informed of my progress in next week’s 48 Hour Track Championships. and my cross-training approach plays a part. and always works with the athlete and puts the athlete in control. I am sure.org.” (Source:http://www.com . Recently I was a competitor in the Victorian 24 Hour Track Championships and was looking good until I experienced what all ultra-runners fear (Leg Lock or Hitting the Wall) I found myself walking and in severe pain. I have no doubt that Mr. These days I stretch pretty diligently after exercise and am convinced of its value. I have also came 3rd place in the Australia 48 hour track Championships and 6th place in the Melbourne to Warrnambool (World’s longest one day road cycle race). The closest I have come to this was receiving massage from Michael Gillan during the Nanango (Queensland) 1000-mile race in 1996. 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 was introduced to a man called Michael Gillan who was the race muscle relaxation therapist who informed me that he could help me with my problem. Kind Regards Chris Kelly Sandra Brown “The second tear (at least I have matching legs with old tears on both sides) was caused. but I am lucky that neither tear has become a real problem. Gillan's work bench I was sent back out onto the track where I soon found myself jogging freely while most of my competitors were walking. rather than get hammered and go critical.htm#Training/forUltras_SB) 85 ©2010 Michael Gillan http:www.aching-legs-relief. More on stretching another time. Very occasionally I will feel tightness in one or other hamstring. Michael’s approach is very gentle at all times.Endurance Legs Recovery using Light Manual Muscle Relaxation Some References Chris Kelly My name is Chris Kelly and I am an Ultra Athlete who has competed in over 130 races in varies sports. Victorian 2km Sprint Championships. Gillan's methods work and will be seeking more aid/advice in the future.) I have never had regular physio or a steady relationship of trust with any physiotherapist who knew me and my needs.uk/Training?Advice/Articles/training_for_ultras_by_ sandra_br. I will send you an email about 1 week after the event letting you know my results and how I felt. thus minimizing the risk of harm and maximizing the benefit.
But Gillan came with best recommendations from my main contact in Australia. and promote success. and getting a massage can at times cause more injury and cramping up than good. that would have ended up as a non-finish. Michael’s techniques are gentle. safe. They enhance comfort and flexibility. In years past.org 86 ©2010 Michael Gillan http:www. His techniques are safe and gentle. It is recommended reading for everyone who walks and runs and who wants to go further. A number of walkers were able to keep going for the full 24 hours on the basis of your expert help. 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 21.07 kilometers) Jesper Olsen “If I hadn't had the qualified help from the excellent masseur Michael Gillan.). 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.. Phil Essam.. go faster. I could spare myself the effort!” “My crew for the current stages. or just to enjoy life more!!' SANDRA BROWN 1996 Ladies 1000 Mile World Record Holder 1999 Ladies 100 mile Race walking World Record Holder Tim Erickson “I know that your massage kept a number of competitors in the event. I have the last two days tried his careful stretch and massage. This booklet will help others to learn and practice Michael’s methods. Unlike some treatments. and highly effective. 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. reassuring.” Tim Ericson Secretary Australian Centurions Club Cliff Young 'I have known Michael Gillan for many years and have always got quick relief for my aches and pains from the stretching he performs'.com . I quite look forward to that. taking several thousands of km out of my legs. which put the runners and walkers at risk of muscle tears or infection.worldrun.November. Michael Gillan. 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 a bit to my surprise the muscles are beginning to feel like before the start back in Greenwich.Endurance Legs Recovery using Light Manual Muscle Relaxation Sandra Brown Michael’s methods of massage and blister care helped me to stay mobile throughout the race and to recover quickly afterwards.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. even though I can’t expect to make a top class result :-)” He won! 756.aching-legs-relief. 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. CLIFF YOUNG-75-80 24 Hour World Record Holder (150. who besides being vice president in the Australian Ultra runners Association has heaps of good knowledge to share. build confidence.
fatigued. In 1993 in my search for improvement I started to go the Colac 6 day event where I got to know one of Australia’s sporting hero’s Cliff Young who shuffled his way into sporting history when he won the 1983 Sydney to Melbourne footrace. In my first 2 years at Colac I became unhappy with the way the muscles of the athletes were being treated using conventional massage recovery techniques. tight.Endurance Legs Recovery using Light Manual Muscle Relaxation About the author I am an Australian citizen living and working in Melbourne. I have spent many years since testing and retesting at many ultras since including the first round the world run 1 www.aching-legs-relief. Many years later the company I was working with at the time closed down leaving me without work.worldrun. the work done on them becomes (a) Immediate Post Event Recovery because they have just left the track after walking or running many hours and they need assistance (b) Post Event Recovery because they may have a break. and full of by products from the activity or sport being played. and the 101 other bits and pieces connected with the theory side in gaining a massage qualification. they are sore. When muscles have been under constant stress from over use. and intends going back on again as soon as possible. Michael Gillan Long Distance Recovery Specialist 87 ©2010 Michael Gillan http:www. physiology. it paid off. from my point of view I could not understand why the muscles need to be rubbed and have stress added to them when they were already overstressed. Immediate Post Event Recovery This is a little understood area of leg muscle recovery from a massage perspective after dynamic activity. fortunately I qualified for a government retraining program. from the relatively stress free start when everyone is fresh to the total stress of 24 hours or many days later when the athlete has been running or walking constantly in all weathers and conditions. I was lucky enough (or they were desperate enough to allow me in) to join the Royal Air Force at 171/2 years old and served in it until emigrating to Australia in 1970. The sport of Ultra Marathon is a great hands on area to learn about the body and the way it works. and as far as the results showed. we became firm friends over the following years until his death in 2003.org and such was the impact on Jesper Olsen it is also being used on other runs . I was struggling to learn anatomy.com . Each time an Ultra Marathoner leaves the track for recovery work. sleep or something to eat before returning back out to the track (c) Pre event warm up work because come in to be loosened up and get the muscles warmed up before going out again When accidentally developing Light Manual Muscle Relaxation I took a calculated gamble that I was doing the right thing as we were in uncharted territory as far as massage and ultra-athletics were concerned. For some long forgotten reason I decided I wanted to be involved in the massage industry and soon found myself in a massage class and totally out of my depth as to what was going on. This on top of the many hand skills and massage strokes I had to learn nearly finished me because in one of my jobs I had bad burns to my hands which had dulled all the nerves in my fingers and I just could not feel what everyone else was feeling in the muscles. shower. I thought they were not suitable for the extreme conditions of heat. cold and dirt we were working in for 6 days and nights.
be/2z6gYkXsSZ0 2007 Antibes 6 Jour event 87 ©2010 Michael Gillan http:www.com . we ended up looking after the Danish National Running Team in Montreal (Canada) at the 2007 world 24 hour championships http://youtu. Cliff Young and many other runners http://youtu. when he had completed the run we were invited to join him at Antibes (France) 6 Jour event We then had 4 weeks running around Mors (Denmark) and finishing up with the Mors 100 Mile 24 hour event.therun.org Gillan recovery was on the run as leg recovery/assistant in 2011 on a run across America from San Francisco through to Bridgeport in Connecticut and got some inexperienced runners over 3000 miles using Light Manual Muscle Relaxation http://www.centurions.au/joomla1/content/view/55/39/ Gillan Recovery has been the official recovery person for this event for about 16 years now and in that time has seen many world class runners go through on the recovery table including Yiannis Kouros.org.pdf Gillan Recovery has been the official recovery person for this event for about 16 years now and in that time has seen many world class walkers go through on the recovery table including http://www.Endurance Legs Recovery using Light Manual Muscle Relaxation Some other links we are connected to http://www.org.au/ http://www.aching-legs-relief.worldrun.org/ http://www.org.be/5WXXm-FVB58 Jack Canfield on Cliff Young Cliff Young was even used as an example for motivational speakers in the United States http://aching-legs-relief.be/sQQ7Il-U8Fc My video on Cliff Young Gillan Recovery was involved with Cliff young Ultra Marathon Runner for many years through the Colac Cliff Young 6 Day ultra marathon event-we looked after him at hist shorter events in Victoria and South Australia http://youtu.au/documents/2012%20Coburg%2024%20Hour%20Carniv al%20Race%20Report.coburgharriers.centurions.org Gillan Recovery was invited on Jesper olsen world run 1 on the Australian leg of his around the world run.
© 2001 MICHAEL GILLAN CERTIFICATE OF TACTILE THERAPIES 5 Jordan Court / PO box 63 Rawson Victoria 3825 Australia E-mail: "mailto:firstname.lastname@example.org . electronic or mechanical. or any other means. which are now known or to be invented. without the written permission of the copyright owner. or incorporated into any information retrieval system.Endurance Legs Recovery using Light Manual Muscle Relaxation Gillan Recovery went to look after Jesper Olsen at this event and because Gillan Recovery were the only massage therapists ended up looking after the whole event and was working 20 hours a day during it http://youtu.be/CiEMj2-pQ7A 2007 Mors 100 Miles Gillan Recovery looked after the inaugural Mors (Denmark) 24 hour 100 Mile Event when working with Jesper Olsen on his traing camp for world run 2 North/South South/North http://www.com" All rights reserved. by photostat.theworldjog.aching-legs-relief. xerography.com/blog/ Gillan Recovery will be working with Tony Mangan on his world jog when he reaches Melbourne (Australia) in 2013 and will be his legs recovery/crew on the Melbourne to Darwin leg of his journey http://www. microfilm.htm#Training%20for%20the%20100%20Articles%20Index No part of this publication may be reproduced in any form.centurions1911.uk/Race%20walking/Training%20advice/training_for_the _100_articles_in. 1998 The Vocational Handskills Centre (International) without prior permission ©2010 Michael Gillan http:www.
com .aching-legs-relief.Endurance Legs Recovery using Light Manual Muscle Relaxation M ©2010 Michael Gillan http:www.
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