Nurses Accidental Athletes Recovery Michael Gillan Ultra Marathon Recovery Specialist

Recovery of Nurses legs using an environmentally friendly recovery system
I do a porters job in a hospital, and at the weekends I work with long distance athletes as a recovery specialist -see website www.aching-legs.org There is a major difference between the athletes and the nurses-the athletes train for what they do and they have recovery strategies after they have trained and competed Ask a nurse what sport or activity they participate in away from work for fitness and relaxation, and the chances they will tell you none because they are too tired to take part in anything except resting up on their days off work This is not surprising as when the distance they may have covered in a shift at the hospital is added up it could be many miles (or kilometers) and it could be the equivalent of a marathon or half marathon Nurses do not see themselves as athletes, and most of them would not even consider going in for a fun run or marathon or half marathon, but on an average day would cover nearly this distance on their feet anyway A difference between the marathoner and nurse is that the marathon runners will have had at least a week to recover after their race, the nurse will be back doing their race the next day or sooner if they have a short turnaround between shift changes Another difference is that while the marathon athlete probably has a recovery strategy in place to get over the distance, the nurse while having medical knowledge to deal with patients, probably has no knowledge on how to recover their own legs-they have no recovery strategy to help them go back to work with fresh legs
There are some similarities between nurse and athlete • • • • • • Muscle soreness Tight calves Aching feet Low back ache Upper shoulders sore Dragging feet as fatigue takes effect

Nurses know how to take care of other peoples bodies better than their own, they drink alcohol and smoke, they may have short turnarounds between shift without having recovered properly, and go back to do it all again Both nurses and athletes have similar problems in recovery, but the athlete is more aware of how to recover after an event than a nurse is aware of how to recover after a shift• They do a warm up and stretching before competition • They do a cool down and stretch after competing 1

Copyright 2008 Michael Gillan

http://aching-legs.org/the_nurse_aching_legs-recovery.html

Nurses Accidental Athletes Recovery Michael Gillan Ultra Marathon Recovery Specialist Swollen ankles These swollen ankles are mine after I was testing out a theory on long flights but it is a fair bet that many nurses have them like this at the finish of their day When you are on your feet all day the calf muscles start to fatigue, power stops being supplied to the pump and the blood just pools around the ankles-the water (or lymph fluid) separates from it and migrates into the tissues in and around the ankles-so they swell

As it is not being pumped away fast enough from the lower legs, the ankles swell or have edema Recovery from swollen feet and ankles does not come just with just sitting down resting at the nurses station and hoping they will go away-all this does is to leave the fluid in the lower legs and lets the muscles cool down-the muscles in the back of the legs sitting position shorten and on standing it is difficult to walk properly as the legs are not straight
Like these guys who have just run for 3 days they stand up they can barely move!

These are 2 people who have just been running for 3 days around a running track in all weathers and they have aching legs The professional athlete’s career for all their care only lasts a few years, the nurse is hoping for a career that will last for years without any ongoing self-maintenance, they should realize that unlike like a cars tyres which when they wear out they can be changed, the nurses legs when they wear out can’t be (to find out what can go wrong with the legs see www.hazards.org/standing) If the nurse wishes to have as long a career as the athletes is short, they should make some changes to their maintenance routine Copyright 2008 Michael Gillan 2

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Nurses Accidental Athletes Recovery Michael Gillan Ultra Marathon Recovery Specialist There are 2 major groups of options to relieve aching legs These are passive and active Aching Leg Relief The relief of aching legs can be approached in different ways and the decision of which way to go is dependent on a number of factors-the biggest one being what other commitments you have in your life at that present time and the time you have to commit to it Passive Relief The ‘passive’ option is the most recommended way to relieve aching legs

Find a quiet area and lie down with the legs elevated to let the fluid flow back (Been there-done that-didn’t seem to work too well-I was stiff when I stood up and went light headed)
That like the ultra marathon runners and walkers nurses do not have time to wait for passive recovery to work at relieving those aching legs-the active option is better Ultra Athletes

Ultra athletes cover a lot of ground, like nurses they are on their feet for many hours and their legs get fatigued-they suffer from sore feet, sore legs, swollen ankles, stiffness, wasted muscles, muscle cramps, tiredness, mental fatigue, restless legs, sore skin, night pains, muscle spasm, muscle wastage, swollen ankles, hyperthermia, hypothermia, temper tantrums, vomiting, food sensitivity, allergies, rashes, loss of judgement-and that is the good part

The runner in the red shirt had been going for 4 hours when fatigue hit him; he was discovered at the side of the track lying down unable to move-here you see him 20 minutes later up and moving again How was he able to get going so quickly and obviously happy because he got on the track again and was able to finish the event? Copyright 2008 Michael Gillan 3

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Nurses Accidental Athletes Recovery Michael Gillan Ultra Marathon Recovery Specialist
The Calf Muscle Pump

The calf muscle pump is a major part of circulation in the lower legs All the fluids in the body gravitate down towards the lowest part of the body; the feet-gravity holds it there and prevents it from going back up to the body for recycling and recirculation as fresh blood The calf muscles are the motors for a pump called the calf muscle pump that forces used blood against gravity through one-way valves in the veins back up the body, but to provide the power for this they need to be moving-it they don’t, they can’t contribute to circulation-so used blood stays in the ankles and feet Because the muscle tissues are not being refreshed with supplies of fresh blood, the muscles fatigue and they ache with the legs increasing in weight as the fluid builds up-they are heavy to carry around, and this leads to fatigue Aching legs fatigued muscles and recovery Someone with aching legs and ultra marathoners both have the same thing in common-how to recover from their aching legs and fatigued muscles quickly, and the quickest most effective way of doing this is simply to work the calf muscle pump so that the output of used blood and the input of fresh blood is increased To stop the muscles fatiguing, fresh oxygen and nutrient filled blood has to keep being supplied to the muscles-but when the muscles are fatigued they can’t work at facilitating or supplying their own needs The active way then is to manually reduce some of the fluid that has built up in the lower legs and allow fresh blood to enter the muscle tissues
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 The secret to leg recovery The calf muscle pump The calf muscles act as the motor for a pump to take it from the feet back to the body against gravity through the venous system where it is re-nourished and recirculated-but to be working they have to move.

Copyright 2008 Michael Gillan

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Nurses Accidental Athletes Recovery Michael Gillan Ultra Marathon Recovery Specialist
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

Copyright 2008 Michael Gillan

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Nurses Accidental Athletes 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
If these figures are translated into recovery speed for the person with aching legs they would be very happy
Results from 1995 Coburg 6 day footrace
Name A Krouglikov Day 1 237.2 539 215.2 538 174.4 436 180.4 451 150 375 138.4 346 168 420 132.2 328 142 355 138.2 332 128 320 164 410 Day 2 113.6 284 98.8 247 128.8 322 133.2 333 134 335 108.4 271 119.2 298 96.4 241 91.2 228 86.8 217 80.8 202 91.6 229 Day 3 130 325 98 245 143.6 359 124 310 105.2 263 106.8 267 90 225 99.2 248 90 225 90.8 227 99.2 248 50 125 Day 4 106 365 139.6 349 123.6 309 117.6 294 94.8 237 116.4 274 116.4 291 104.4 261 97.6 244 95.2 238 70 175 115.2 288 Day 5 126 315 138.4 346 138.4 302 110 275 111.6 279 106 265 106 180 92.8 232 88 220 94.4 236 95.6 239 49.6 124 Day 6 108 Kilometers 270 Laps 122.4 Kilometers 306 Laps 122.4 Kilometers 223 Laps 93.2 Kilometers 233 Laps 106 Kilometers 265 Laps 107.2 Kilometers 268 Laps 107.2 Kilometers 247 Laps 133.6 Kilometers 334 Laps 92 Kilometers 230 Laps 84.4 Kilometers 212 Laps 96.6 Kilometers 241 Laps 81.2 Kilometers 203 Laps

T Rusek

M T aylor

B Beauchamp

P Gray

D Parri s

I Davis

G Watts

C Young

D Kettle

R H ill

K Fisher

G Pollard

T Rafferty

61.2 Kilometers 120 74.8 73.6 68.4 69.6 300 187 184 171 174 153 Laps The above group came in for Light Manual Muscle Rel axation The below group did not or had their own recovery people 141.6 112.8 104.8 101.6 98 96.4 Kilometers 354 282 262 254 245 241 Laps 145.6 363 152.8 140.8 352 110.8 277 110.8 82 205 98.4 126.4 287 126.4 84 210 113.6 284 113.6 108.4 271 114.8 106 ki lometers 265 Laps 95.2 ki lometers 0 Kilometers Laps 0 ki lometers

G McConnel

G Audley S Scanlon

34 0 85 pulled out-bli sters 0 0

J Timms 127.2 Copyright 2008 Michael Gillan

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74.8

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Nurses Accidental Athletes Recovery Michael Gillan Ultra Marathon Recovery Specialist

Quickly-easily and in an environmentally friendly way! Recovery from leg fatigue or ongoing leg maintenance using Light Manual Muscle Relaxation-the massage –lite system

Here I am giving a demonstration of leg recovery in Denmark using Light Manual Muscle Relaxation
Everyone needs recovery after a tough day-and the fact that to get it blood to the muscles in the legs needs refreshing But to get that old depleted blood in the lower legs needs pumping out of them so that new fresh blood can be pumped in-simple really

The World Run Recovery System is a simple system that is easy to use without the need for equipment other than the hands 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 Copyright 2008 Michael Gillan 7

http://aching-legs.org/the_nurse_aching_legs-recovery.html

Nurses Accidental Athletes Recovery Michael Gillan Ultra Marathon Recovery Specialist
I am presently supporting 2 student nurses in the Philippines please buy a manual if you go there so I can continue doing this

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 go to my website at http://aching-legs.org/the_nurse_aching_legs-recovery.html

Copyright 2008 Michael Gillan

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