The Baby Boomers Leg Manual-Michael Gillan Ultra Marathon Recovery Specialist

Baby Boomers Legs are very important to them

The more we go towards the senior years, the more important it becomes to look after our legs
because they are our independence and once they go on us we become totally reliant on other
people who may not be as reliable as we thought
If you have a large family unit, there may be members who will share the burden of looking
after your needs, or you may be wealthy enough to pay for a carer then you are lucky-but me I
am like many baby boomers-I do not have a large family to look after me or wealth
As we age, the joints in the legs and hips wear out and other age related problems set in
making mobility harder to initiate and carry out-but one thing is sure, if you do not attempt to
keep the legs moving, within the range of movement available that is limited by physical,
flexibility and pain issues then the legs will seize up
In Australia we are lucky, those who can afford them have electric scooters to help with
mobility, but those baby boomers in more undeveloped parts of the world do not have
anywhere near the caring facilities that we do
It has to be said though that as lucky as we are, the more people that join my group, the more
strain there is going to be on these facilities and they will eventually collapse anyway
This makes it more important to start looking after those legs and keeping them moving

If You Don’t Use It You Lose It

Apart from mobility there are other things you lose-as the muscles age, they can lose tone and
flexibility, along with the loss of these may go balance, and if this is affected as we age, falls
and the possibility of serious injury increase
Again we are lucky in Australia, we have many workshops being run that teach people how to
keep as much of this as possible-but again this is no good unless you are in Australia-many
countries do not have these and it is tough on them
Once movement reduces, other areas of the legs are affected-this brings me to the part that I
have a particular interest in-that of circulation and how it can be kept moving-because once this
stops other problems arise
Swollen ankles, cold feet, poor coordination, feedback from the feet to the brain about the
underfoot environment, shoes not being able to be worn, the way we move is affected causing
even more problems higher in the body-the list goes on
I have an interest in this area because I work with Ultra Long Distance Athletes-my people do
things like run around the world and across continents just for the challenge of it, but I also
work with people who just walk around the block-which is their equivalent and all they are
capable of doing
Working with both ultras and having worked with people in nursing homes, hospitals with
accident, stroke, ms, and other problems (see my list on my website), I found that many of the
things that affect the physically afflicted are simulated in the runners and walkers
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 The Baby Boomers Leg Manual-Michael Gillan Ultra Marathon Recovery Specialist

Has this link of simulation and affects been further explored by other people?
Unfortunately no-just me
This is because only I am stupid enough to turn up to and stay at events lasting from 12 hours
to around the world www.worldrun.org and still go out and do volunteer work and research-do
I need to get a life or what?

One of my research facilities-I slept on my massage table behind the yellow banner

These are 2 people have just been running for 3 days around a running track in all weathers
How My Stupidity Can Benefit My Fellow Baby Boomers
My speciality is getting legs and feet like those above moving again in the shortest possible
time (so they can get out and do it all again-mad I know) but the system that I developed and
use to do this may help the baby boomer keep their own legs going as long as possible and
beyond
Unfortunately because of the heavy financial costs I bear doing all this research and study it is
impossible for me to give the system away as I also intend to set up some training centers in
the less fortunate countries than my own
Aching legs should always be checked out by a medical professional before doing anything to
and with them because there are many medical reasons why they may be aching-see a
physician first
Copyright 2008 Michael Gillan 2
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 The Baby Boomers Leg Manual-Michael Gillan Ultra Marathon Recovery Specialist

Simply by moving the legs within their physical and pain limits to work with the
muscles not on them can improve circulation
By taking this approach, to keeping the legs going, the task of maintaining leg health becomes
easier and less of a problem because the circulation is enhanced through movement and
minimum of interference from outside intrusive influences
Atmospheric pressure is all around us and affects all we do and all we are-everyone is walking
around with a column of air on our heads that weighs similarly to a small car
This also affects our circulation because it pushes all the fluids in the body down towards the
lowest part of the body, the feet, and if it wasn’t for the ends of the toes it would all flow out of
the body all over the ground
When you are on your feet all day, the blood just pools around the ankles and the water or
lymph fluid separates from the blood and migrates into the tissues in and around the ankles-as
it is not being pumped away fast enough from the lower legs, the ankles swell

The body has an answer to the effects of gravity and atmospheric pressure-it is called the

Calf Muscle Pump

The calf muscles are the prime movers for a pumping system that forces used blood and other
fluids from the lower legs back up to the body for re-nourishment with oxygen and other
nutrients needed to keep the tissues at optimum health-it is then sent back out under pressure
from the heart through the arteries
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 The Baby Boomers Leg Manual-Michael Gillan Ultra Marathon Recovery Specialist

The problem then is not the supply of fresh blood to the lower legs and feet but the return
from down there back up the legs-basically if none is coming back there is nowhere for the
fresh blood to go to-circulation is slowed down or at the least greatly reduced
What is Light Manual Muscle Relaxation?

It is a Do-It-Yourself method based on encouraging the muscles and tissues

to assist in their own recovery-it works with the muscles not on them

• It is not a massage system

• It is not invasive

• It is not aggressive
• It is not time consuming

• It does not need disrobing

• It does not need oil applied to the skin

• It does not need strong hands and fingers

• It does not need hand/brain coordination

• It does not need equipment

• It does not work on the muscles

• It does not work on any specific injuries

• It does not threaten the integrity of the muscles

• It does not use force on the muscles

• It does not need more than a few minutes to do

• It does not require a long course or workshop

It is a clean-green-recovery machine

Copyright 2008 Michael Gillan 4

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 The Baby Boomers Leg Manual-Michael Gillan Ultra Marathon Recovery Specialist

Below is a chart from when I discovered working with the muscles rather than
on them shows how much things did improve for the runners and walkers
Results from 1995 Coburg 6 day footrace

N ame Day 1 Day 2 D ay 3 D ay 4 Day 5 Day 6

A Krouglikov 237.2 113.6 130 106 126 108 Kilometers
539 284 325 365 315 270 Laps

T Rusek 215.2 98.8 98 139.6 138.4 122.4 Kilometers

538 247 245 349 346 306 Laps

M Taylor 174.4 128.8 143.6 123.6 138.4 122.4 Kilometers

436 322 359 309 302 223 Laps

B Beauchamp 180.4 133.2 124 117.6 110 93.2 Kilometers

451 333 310 294 275 233 Laps

P Gray 150 134 105.2 94.8 111.6 106 Kilometers

375 335 263 237 279 265 Laps

D Parris 138.4 108.4 106.8 116.4 106 107.2 Kilometers

346 271 267 274 265 268 Laps

I Davis 168 119.2 90 116.4 106 107.2 Kilometers

420 298 225 291 180 247 Laps

G Watts 132.2 96.4 99.2 104.4 92.8 133.6 Kilometers

328 241 248 261 232 334 Laps

C Young 142 91.2 90 97.6 88 92 Kilometers

355 228 225 244 220 230 Laps

D Kettle 138.2 86.8 90.8 95.2 94.4 84.4 Kilometers

332 217 227 238 236 212 Laps

R H ill 128 80.8 99.2 70 95.6 96.6 Kilometers

320 202 248 175 239 241 Laps

K Fisher 164 91.6 50 115.2 49.6 81.2 Kilometers

410 229 125 288 124 203 Laps

G Pollard 120 74.8 73.6 68.4 69.6 61.2 Kilometers

300 187 184 171 174 153 Laps
The above group came in for Light Manual Muscle Relaxation
The below group did not or had their own recovery people
T Rafferty 141.6 112.8 104.8 101.6 98 96.4 Kilometers
354 282 262 254 245 241 Laps

G McConnel 145.6 110.8 126.4 113.6 108.4 106 kilometers

363 277 287 284 271 265 Laps

G Audley 152.8 110.8 126.4 113.6 114.8 95.2 kilometers

S Scanlon 140.8 82 84 34 0 0 Kilometers

352 205 210 85 pulled out-blisters Laps

J Timms 127.2 98.4 74.8 0 0 0 kilometers

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 The Baby Boomers Leg Manual-Michael Gillan Ultra Marathon Recovery Specialist

What they say about Light Manual muscle Relaxation

Michael’s methods of massage and blister care helped me to stay mobile throughout the race
and to recover quickly afterwards. His techniques are safe and gentle.
Unlike some treatments, which put the runners and walkers at risk of muscle tears or infection,
Michael’s techniques are light, safe, reassuring, and highly effective.
They enhance comfort and flexibility, build confidence, and promote success.

This booklet will help others to learn and practice Michael’s methods.
It is recommended reading for everyone who walks and runs and who wants to go further, go
faster, or just to enjoy life more!!'

SANDRA BROWN
1996 Ladies 1000 Mile World Record Holder
1999 Ladies 100 mile Race walking World Record Holder

“I know that your massage kept a number of competitors in the event.

The cold weather of Saturday afternoon and night certainly got to many of the walkers and
your prompt action had them back in the race after a short stop.
In years past, that would have ended up as a non-finish; a number of walkers were able to keep
going for the full 24 hours on the basis of your expert help.”
Tim Ericson Secretary Australian Centurions Club

'I have known Michael Gillan for many years and have always got quick relief for my aches
and pains from the stretching he performs'.

CLIFF YOUNG-Ultra marathon runner

Books I have used in my research

Travell S.G. Simons D.G. Myofascial Pain & Dysfunction: The Trigger Point Manual
Williams & Williams 1983

Travell J. Rinzler S.H. The Myofascial Genesis of Pain Post Grad Med. 1952
Modern Treatment for Lymphoedema Casley-smith Judith & Casley-Smith J.R. 5th edition

Touching Montague Ashley Harper & Row

‘Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN
0-726-3994-0

Essentials of Anatomy and Physiology-Seeley Stephens and Tate-Mosby Year Book ISBN 0-
8016-0227-0

‘Textbook of medical Physiology” (Physiology- fourth edition-Robert M. Berne, Mathew N.

Levy, Bruce M. Koeppen, Bruce A. Stanton-Mosby ISBN 0-8151-0952-0)

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 The Baby Boomers Leg Manual-Michael Gillan Ultra Marathon Recovery Specialist

Resource Box

Michael Gillan is an Ultra Marathon Recovery Specialist who has been a masseur around many
ultra long distance events both in Australia and internationally since he was a student in 1993

In 1995 while working at a 6 day run, he changed the approach to recovery of the athletes from
the conventional way of working on the muscles using the hands and fingers to increase muscle
blood circulation, to working with the muscles and making them work on themselves

The results from this changeover can be seen on the Coburg result sheet on page 5

In 1996 Michael went to the Nanango 1000 Mile 16 day event where it was tested and helped
the worlds 4-5 and 11th to achieve their distances

Other notable events the World Run Recovery System was tested on was World Run 1 with
Jesper Olsen www.worldrun.org and the World Run 2 training camp in Denmark in 2007

How can someone with aching legs benefit?

Because the muscles are being worked with they are actually doing the work-this means that
the skills needed to do the recovery after training and competition do not have to be as great or
as complicated as when they are being worked on
Nothing is being fixed nor is any attempt being made to repair anything

All that is happening is that the body is repairing itself-we are just facilitating it’s ability
to do that by increasing circulation to the muscles

Aching legs should always be checked out by a medical professional before doing anything to
and with them because there are many medical reasons why they may be aching-see a
physician first

If you want more details on Light Manual Muscle Relaxation go to my website at

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

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