Professional Documents
Culture Documents
More baby boomers and people in the senior age set are staying younger and fitter and
want to stay that way as long as possible because it means mobility and independence
Mobility and independence are the best assets you can have as you get older, and most of us at this
stage have friends or relatives who have lost or in the process of losing theirs; and it is not a nice
thing to see or experience
To help prevent or minimize the chances of joining them, many boomers take up walking either on
their own-or if they can’t motivate themselves, or prefer or need contact with others, they may join
a group of community walkers where they all meet up so many times a week and just walk for the
pleasure of it
After the walk, they may finish up back at a café or back at someone’s place for refreshments and
continuation of the social aspect of the group
For some, this is can be part of the recovery process after the walk, the post event phase in the
sporting area, which many of the baby boomers may have been involved in during their earlier
years and let us be clear here, all us baby boomers are in a race, and in sport whether we like it or
not
We are in a race against time and health and we want to compete against them as long as possible
before we reach the final finish line
Like our younger sports people who do their own thing, football, cricket, running, or whatever they
do, our competitive spirit drives us on only we are competing against our selves-it is an individual
sport that we are in, and realizing this, we do make a conscious decision to get out and walk
Recovery
Recovery is as important to the baby boomer walker as it is to the younger athlete-only more so
because if you come back from the walk exhausted and just sit down to recover, it is harder to get
moving again because the legs and muscles set-they become stiff as they cool down
There is also the danger that any existing medical condition may be irritated or worsened when
movement is forced during the attempted movement with muscle stiffness present-there is also the
risk of developing new problems while trying to move
Pre-movement
There may be a way to overcome the stiffness after walking without putting the legs and muscles at
risk of injuring them or irritating other conditions that may be present-and that is to use a simple
pre-movement method
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http://seniors.aching-legs-relief.com/community_walking_recovery.html
copyright 2008 Michael Gillan ultra marathon recovery specialist
Social Walking Recovery Michael Gillan-ultra marathon recovery specialist
Combining Recovery with Pre-Movement
Working in the area of ultra marathon runners and walkers I have to provide both services
simultaneously
Enhancing recovery and using pre-movement quickly and easily using the principles of
• Simplicity
• Predictability
• Consistency
Using these 3 principles it is possible to not only enhance recovery times, but to do it without the
inconvenience of disrobing or using oils or equipment such as massage table towels or needing the
handskills or techniques of modern massage practises.
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http://seniors.aching-legs-relief.com/community_walking_recovery.html
copyright 2008 Michael Gillan ultra marathon recovery specialist
Social Walking Recovery Michael Gillan-ultra marathon recovery specialist
My only equipment for 24 hour run consisted of a chair next to the bottles to maintain the leg
recovery of 20 people when I looked after the Danish team at the world championships in 2007
It gives the social walker freedom to start their own recovery straight after walking in the privacy of
their own home
After walking there is nothing wrong with the legs, so they is basically nothing to fix on there is no
point getting in using complicated recovery systems that
• Will cost a great deal of money
• Will take a lot end of study
• Will need equipment
• Will need SOMEONE to use it
Many social walkers do not have an understanding partner who will help them to recover from sa
walking session so they need something that will be easy to do, and will be effective when it is
used-so just using a strap, the seated version can be used.
Light Manual muscle Relaxation has been tested by many runners and walkers around the world
( www.worldrun.org)
The social walker may not be wanting to run around the world, just wanting to maintain
fitness-but they are in competition with their own body- they can compete by getting the
edge over soreness and stiffness
PubMed-Manual massage and recovery of muscle function following exercise: a literature review.
The mechanisms of massage and effects on performance, muscle recovery and injury prevention.
http://www.webmd.com/content/Article/92/101950.htm
SOURCES: Hinds, T. Medicine & Science in Sports and Exercise, August 2004; vol 36: pp 1308-1313.
Michael has worked many years at ultra marathon events both in Australia and overseas-he
developed a system of recovery called the World Run Recovery System which he used on world
run 1
http://womensweb.aching-legs-relief.com/social_walking_recovery.html
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http://seniors.aching-legs-relief.com/community_walking_recovery.html
copyright 2008 Michael Gillan ultra marathon recovery specialist
Social Walking Recovery Michael Gillan-ultra marathon recovery specialist
Aching legs fatigued muscles and recovery
There are 2 main ways of relieving them of soreness-passive and active
Below is the pro-active result sheet from a 6 day event using Light Manual Muscle Relaxation
Using an environmentally friendly pro-active leg recovery system is easier than you think when
you learn how to use the muscles to work on them selves
But an especially good way to recover from aching legs is to simply work the calf muscle pump by
hand to break the cycle of inactivity caused through muscle fatigue and get rid of some of the
depleted fluid so that fresh blood can enter the muscle tissues
Look at the photo above-how many towels and bottles of oil do you see?
None because the latest in non-polluting, non-technical method of leg recovery techniques is
being used
The active way to help the legs recover is to learn how to work with the muscles
If you can use your hands you have the tools to do the job of recovery
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http://seniors.aching-legs-relief.com/community_walking_recovery.html
copyright 2008 Michael Gillan ultra marathon recovery specialist
Social Walking Recovery Michael Gillan-ultra marathon recovery specialist
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copyright 2008 Michael Gillan ultra marathon recovery specialist
Social Walking Recovery 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
The difference in approach is illustrated below
Results from 1995 Coburg 6 day footrace
G Pol lard 120 74.8 73.6 68.4 69.6 61.2 Kil ometers
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 R afferty 141.6 112.8 104.8 101.6 98 96.4 Kil ometers
354 282 262 254 245 241 Laps
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http://seniors.aching-legs-relief.com/community_walking_recovery.html
copyright 2008 Michael Gillan ultra marathon recovery specialist
Social Walking Recovery Michael Gillan-ultra marathon recovery specialist
Quickly-easily and in an environmentally friendly way!
http://seniors.aching-legs-relief.com/community_walking_recovery.html
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
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copyright 2008 Michael Gillan ultra marathon recovery specialist