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Angry Muscles-aching legs relief using Light Manual Muscle Relaxation

Do Your Legs Suffer from marathon Anger Management Problems?


Many women have home and social commitments with possibly a favorite sporting activity of their
own such as marathon, half marathon, and fun runs and training for them, as well as supporting
children and partner in their hobbies and sporting activities

When do they sit down and rest?


Many try to make the best of a small piece of their day when ever they can get it if there is time in
between engagements (if they are lucky) before racing off to the next one-and then back to the
marathon training
Building up to your marathon can be can be a stressful time, both mentally and physically, are you
doing enough training, putting in enough kilometers or miles, are you getting enough sleep, have
you got that nagging pain fixed, are you going to get a blister during training that will affect you on
run day?

These people are starting off in a 24 hour world championships-what do most of them have in
common that can affect their chances of finishing?
During the training sessions, they are so focussed on their training sessions and trying to improved
their rankings in the next race, they have forgotten or overlooked that a key area to their success is
recovery from their last event, and the subsequent training sessions for this one can affect the
performance on race day
Some people have written on overtraining for events which can affect performance-but to in
addition to what they write (look it up on the internet) there are ‘angry muscles’
I first heard this term when I was muscle recovering at the 2007 Antibes 6 Jour event when an
American runner came in after 4 days on the track-I thought it a very descriptive term for what was
going on in his legs
They were cramping, burning, exhausted, literally could not move another step, his muscles were
tight, the skin sunburned, when he did try to sleep he could not stop them moving, they kept
twitching, when he went back on the track, they would not start moving because he had stiffened
up-he had tried everything he knew to get back out there
His muscles were so angry they were being antagonistic to him by refusing to cooperate
with the rest of him
If you turn up on race day not having recovered properly from your last event and training for this
one you are putting yourself at a disadvantage before you start
because your muscles are like his-they are angry and uncooperative
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Copyright Michael Gillan Long Distance Recovery Specialist
http://womensweb.aching-legs-relief.com/simple_running_recovery.html
Angry Muscles-aching legs relief using Light Manual Muscle Relaxation

What are Angry Muscles?


Angry muscles are leg muscles that have been pushed too far, too fast, and too
often-and not been allowed to calm down and recover themselves
Some of the symptoms of them include, fatigue, soreness, throbbing, not being able to keep the legs
still, a feeling of restlessness, swollen ankles, cramping, irritability, stiffness

Do your legs need an anger management course?


Assuming all has been cleared, then a look at whether a leg servicing system done on a regular basis
may benefit them-an anger management course for the legs may be an option

Why do your legs get aching legs and the muscles get angry?
Overuse and abuse of muscles

These people have been running for 3 days-their muscles have been overused and are extremely
sore to touch-the fibers have micro-tears in them which are being healed by the body-one of the
first stages in their repair is inflammation which produces heat
If an attempt is made to use conventional methods of recovery at this stage, such as working on the
muscles, it can break into the healing process and increase the time it takes to recover-rubbing the
skin stimulates the pain receptors in the skin and muscle structures which are already
overstimulated and angry
Legs are like people when they are angry, you can’t reason with them or do anything much except
just ride out the storm and wait for them to calm down on their own-if they are being abused on a
constant basis, they will never calm down-they will be chronically angry

Or you can make an attempt to calm them down-usually you can do this by addressing the problem
that caused the anger in the first place-this is what I did to the legs of the runner above

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Copyright Michael Gillan Long Distance Recovery Specialist
http://womensweb.aching-legs-relief.com/simple_running_recovery.html
Angry Muscles-aching legs relief using Light Manual Muscle Relaxation
I put his legs through an anger management course and showed them how to calm
down-then I serviced them to get them moving again
His legs were so angry half an hour before this picture was taken-his muscles had
gone on strike and stopped working completely
He had run too far, too fast and too long and angered his muscles

The photo shows a woman runner-the definition of her leg muscles-especially the calf muscles-they
are very tight and tense-when she is fresh and running for a short time, (a sprint) she can stop and
control her legs; her brain can pass messages to the legs to close them down
If she is running distance, (a marathon) the brain puts them into automatic mode early on, and the
legs carry her forward of their own accord-during the run as the distance passes under her feet,
fatigue starts to set in, muscle soreness develops and she will try to ignore it by concentrating on
other things-the distance, time, position, drinks-anything but the way her muscles feel
She is cutting them off and ignoring them
The distance between her brain and muscles widens, so as tiredness affects the brain it is not sharp
anymore, and judgement starts to be affected and the messages telling the legs what to do are lost in
translation and so the legs just do what they have been doing all along-moving-the muscles do what
they have been conditioned to do through repetition-carry the body forward
As she tires towards the end of the run, all the mechanisms that ensure her usual daily smooth
bodily needs have totally shut down-and when she finally stops exhausted, her mind wants to just
shut down, so does the brain-but do the muscles know?
The legs may stop moving, but the brain can’t tell the muscle fibers and motor units to close down,
the muscles are exhausted, sore, separated from the rest of the body and ANGRY!

Do you have Anger Management issues with Your Legs after an exhausting day out
on the road?

I gave their legs anger management

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Copyright Michael Gillan Long Distance Recovery Specialist
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Angry Muscles-aching legs relief 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 237.2 113.6 130 106 126 108Kilometers
539 284 325 265 315 270Laps
T Rusek 215.2 98.8 98 139.6 138.4 122.4Kilometers
538 247 245 349 346 306Laps
M Taylor 174.4 128.8 143.6 123.6 120.8 89.2Kilometers
436 322 359 309 302 223Laps
B Beauchamp 180.4 133.2 124 117.6 110 93.2Kilometers
451 333 310 294 275 233Laps
P Gray 150 134 105.2 94.8 111.6 106Kilometers
375 335 263 237 279 265Laps
D Parris 138.4 108.4 106.8 116.4 106 107.2Kilometers
346 271 267 274 265 268Laps
I Davis 168 119.2 90 116.4 72 98.8Kilometers
420 298 225 291 180 247Laps
G Watts 131.2 96.4 99.2 104.4 92.8 133.6Kilometers
328 241 248 261 232 334Laps
C Young 142 91.2 90 97.6 88 92Kilometers
355 228 225 244 220 230Laps
D Kettle 138.2 86.8 90.8 95.2 94.4 84.8Kilometers
332 217 227 238 236 212Laps
R Hill 128 80.8 99.2 70 95.6 96.4Kilometers
320 202 248 175 239 241Laps
K Fisher 164 91.6 50 115.2 49.6 81.2Kilometers
410 229 125 288 124 203Laps
G Pollard 120 74.8 73.6 68.4 69.6 61.2Kilometers
300 187 184 171 174 153Laps
The above group came in for massage and stretching
The group below did not or had their own massage people
T Rafferty 141.6 112.8 104.8 101.6 98 96.4Kilometers
354 282 262 254 254 245Laps
G McConnell 145.6 110.8 114.8 113.6 108.4 106Kilometers
364 277 287 284 271 265Laps
G Audley 152.8 110.8 126.4 113.6 114.8 95.2Kilometers
382 277 316 284 287 238Laps
S Scanlon 140.8 82 84 34 0 0Kilometers
352 205 210 85Pulled out (Blisters)
J Timms 127.2 98.4 74.8 0 0 0Kilometers
318 246 187Pulled out 0Laps
N Mercer 166 16.4 0 0 0 0Kilometers
415 16.4Pulled out 0 0Laps
Underlining in the top group shows where the results of Gentle Manual Muscle Relaxation
was starting to take effect. 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.

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Copyright Michael Gillan Long Distance Recovery Specialist
http://womensweb.aching-legs-relief.com/simple_running_recovery.html
Angry Muscles-aching legs relief using Light Manual Muscle Relaxation

The chart on page 4 shows in simple numerical values what using


an anger management system can do
It shows how angry muscles can decrease your performance, and anger management can
increase it
This is the event when I threw out everything I knew previously about muscle recovery and
restarted everything afresh-it is a 6 day event held in Coburg, Victoria, Australia-the laps are
counted by independent lap counters and officials and verified by the governing ultra marathon
body AURA
It is possible to see on a daily basis from day one how fatigue and soreness can slow the runner and
decrease their distance-as I perfected the management of these, the recovery rate and consequent
increase in distances resulted from more time spent on the track and less time on the recovery table

Do you need to put them on an Anger Management Course?


What happened-why the difference?

Aching legs are usually part of the anger provocation cycle


If you spend much of your working life, hobbies, sports or other activities on your legs, using them,
or just sitting down inactive, the ability to pump used blood and fluid from the lower legs back up
to the body for refreshment and recycling is affected
The calf muscles are the motors and power supply for a pump that moves used fluid up the legs
back to the body if they are not being worked efficiently the flow of used blood and fluid from the
lower legs is reduced, and when the legs are used too much, reduced flow of fresh blood to the
muscle tissues reduces the ability to recover quickly
Swollen ankles
can be the
result of
inefficient use
of calf muscles

If muscles are not constantly supplied with fresh oxygen filled blood, they
fatigue within a short time

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Copyright Michael Gillan Long Distance Recovery Specialist
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Angry Muscles-aching legs relief using Light Manual Muscle Relaxation
Lower Leg Circulation

To keep the circulation in the lower legs going, a similar volume should be
pumped out of the legs as flows into them
Old blood and fluid is taken out of the lower legs through the veins back to the body, fresh blood is
supplied to the muscles through the arteries

Fluid always finds its own level because of gravity


All fluids (when in a confined space) exert a pressure on the walls of the vessels it is confined in-
because it is in a column, the pressure is greater at the bottom than at the top-the surface has very
little pressure on it

Gravity and the weight of fluid in the body


Pressure varies with the height of the liquid column-in the veins of a person standing up-at the head,
the pressure is almost non-existent, but at the feet the lowest part of the body the pressure is higher.
The term hydrostatic pressure refers to the force that a liquid exerts against the walls of its container
(Hydro-water Static-standing still) and is measured in mm hg.

Head -10 mm hg

Feet +90 MM hg

The only thing preventing all the fluid running out of the feet is the ends of the toes!
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Copyright Michael Gillan Long Distance Recovery Specialist
http://womensweb.aching-legs-relief.com/simple_running_recovery.html
Angry Muscles-aching legs relief using Light Manual Muscle Relaxation
Fresh legs-healthy calf circulation
To keep the lower leg circulation working and the calf muscles fresh, the muscles rely on having a
constant supply of fresh blood to the tissues-blood is sent to the lower legs under pressure through
the arteries and ever decreasing in size vessels called arterioles and even smaller capillaries-as the
vessel size reduces the pressure taking it there also decreases

On return to Blood
body blood is pumped from
renourished heart through
and recycled arteries under
pressure

Used blood is Reaches feet


moved up the Pressure runs
legs through out
the veins

Calf muscles
act as pump
motors

By the time the blood reaches the feet, all the pressure has been used, and there is none left to return
the blood back up the legs to the body against gravity again

The Calf Muscle Pump


To keep the circulation in balance in the legs, the same volume of blood should come out of
the legs as goes into them

The calf muscle pump is made up of all the muscles in the legs, but the motors that provide the
power for the pump are the calf muscles-these are made up of 2 basic movers-they are Soleus which
is primarily used for standing upright, and Gastrocnemius used for running and jumping

Soleus Gastrocnemius

As the muscles move, they increase and decrease pressure on the vessel walls (the veins) which
have one-way valves in them, open to let the blood pass through them, and close to prevent the
blood flowing back towards the feet
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Copyright Michael Gillan Long Distance Recovery Specialist
http://womensweb.aching-legs-relief.com/simple_running_recovery.html
Angry Muscles-aching legs relief using Light Manual Muscle Relaxation
They need all the muscles working properly to be efficient
By not moving the legs, and staying static the pump does not work as well as it should-this disrupts
the cycle and allows used blood to remain in the lower legs-as it its not being removed, water
(lymph fluid) separates from it and fills the tissue spaces, as it is not being pumped away quickly
enough, the ankles swell

Problems caused by calf muscle pump inefficiency include


• Poor circulation
• Lymph system inactivity
• Venous return reduced
To keep the circulation in balance in the legs and reduce muscle fatigue, the same volume of blood
should come out of the legs as goes into them
Calf
Muscle
Fatigue

Fresh Tight
blood calf
reduced muscles

Poor
blood
return

Calf muscle fatigue, tight muscles, and poor lower leg circulation can chase each other around in a
cycle that is difficult to break out from-each is a self destructive part that props up the other parts of
the cycle and it will take a circuit breaker to disrupt the cycle of fatigue
Most people just need something simple and effective to maintain the health of their legs as there
may not be much wrong with them except that they spend too much time on them, so they do not
need to use a sledgehammer to break an eggshell when a teaspoon will do the same job
Many people seem to find may be passive methods such as lying down with the legs elevated to let
gravity drain the fluid out of the legs back to the body so that fresh blood can flow into the muscle
tissues to help them recover

Most people with aching legs and angry muscles do not have the time for a passive
approach to their aching legs
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Copyright Michael Gillan Long Distance Recovery Specialist
http://womensweb.aching-legs-relief.com/simple_running_recovery.html
Angry Muscles-aching legs relief using Light Manual Muscle Relaxation
Anger management and servicing fatigued leg muscles-passive and active
The most advised way of helping the legs recover is to lie with the legs elevated higher than the
body to let the used blood and fluid in the ankles flow back; it took the legs hours to get like this-
how long is it going to take for gravity to drain it all back?
Elevation is too ‘passive’ and obviously not too efficient and does nothing to calm the muscles as
there are so many lost days off work still through industrially caused diseases

This is time consuming as well as being difficult to do if you have a busy lifestyle

Active Servicing means taking a pro-active role in helping the calf muscles to
work the pump at moving the fluid up the legs
The faster the legs receive help during or after a long day, the faster they recover but it is important
they get it as soon as possible before soreness and stiffness limits what can be done with them

This is applied through


The latest in non-technical, non-invasive 'cutting edge' solutions to fatigued
aching legs relief-Light Manual Muscle Relaxation

The advantages of using this system


• Do It Yourself recovery
• No disrobing

• Works with the muscles not on them


• No oil used
• Non invasive
• User friendly

• It works with the muscles not on them

Light Manual Muscle Relaxation-A tested Trusted Anger


Management and Servicing Course-for aching legs relief, anything
else is a luxury or not necessary

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Copyright Michael Gillan Long Distance Recovery Specialist
http://womensweb.aching-legs-relief.com/simple_running_recovery.html
Angry Muscles-aching legs relief using Light Manual Muscle Relaxation

What is Light Manual Muscle Relaxation?


It is a leg servicing and anger management system
It is system developed for ultra marathon runners and walkers leg recovery and has been tested on
long distance events worldwide (ultra marathon is any distance over marathon-42.19
kilometers/26.385 miles)

Ultra marathon is very long distance competition where they have to run or walk as far as possible
in a given time; it can be over 6 hours-24 hours-48 hours-6 days-16 days or even around the world
www.worldrun.org

Sometimes a long time spent on the legs may make feel as if they have done an ultra marathon
It is basically making the calf muscle pump work again to take some of the pressure away from the
lower legs and let fresh blood into the muscle tissues to help the legs recover
A group of athlete's to suffer most similar problems to the flat floorer are ultra marathon runners
and walkers-the main similarity between them is that their muscles are always sore, stiff, and
fatigued and the muscles are angry-this can interfere with their sleep because their muscles cannot
cut off and stop moving
They have to get up and get back on the track or road on a constant basis whether they want to or
not to achieve their objective-the person with aching legs also has to get up and move on a constant
basis whether their legs have recovered or not www.hazards.org/standing

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Copyright Michael Gillan Long Distance Recovery Specialist
http://womensweb.aching-legs-relief.com/simple_running_recovery.html
Angry Muscles-aching legs relief using Light Manual Muscle Relaxation
How Light Manual Muscle Relaxation leg servicing works

Fresh blood Light Manual


moves through Muscle
the arteries into Relaxation
the muscle applied
tissues

Used fluid Tense tight


moves through muscles are
the veins back calmed
to the body relaxed and
moved gently

Using just these-and the knowledge of how to use them

So how does Light Manual Muscle Relaxation calm the legs?


There are a number of ways to deal with muscle anger-the first thing that comes to most people’s
minds are manual therapies-a problem with many of them is that they involve working on the
muscles with sliding or gliding movements across the surface of the skin
I refer to this as a ‘skiing’ technique-it can cause problems with ‘angry’ muscles because the depth
of pressure of the fingers uncontrolled, it can stimulate pain receptors in the skin and surrounding
tissues and irritate them more

Unlike most other manual systems, uses a ‘snow shoe’ technique


This involves using the width of the hand in a compressing movement rather than sliding the fingers
across the skin surface-resulting in a more controlled pressure and therefore less pain receptor
stimulation as experienced with skiing-so the muscles are calmed easier

Light Manual Muscle Relaxation-the leg servicing and anger management system-
when it comes to calming the legs, anything else is a luxury or not necessary

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Copyright Michael Gillan Long Distance Recovery Specialist
http://womensweb.aching-legs-relief.com/simple_running_recovery.html
Angry Muscles-aching legs relief using Light Manual Muscle Relaxation
Some References
Michael’s methods of massage and blister care helped me to stay mobile throughout the race and to
recover quickly afterwards. His techniques are safe and gentle.
Unlike some treatments, which put the runners and walkers at risk of muscle tears or infection,
Michael’s techniques are gentle, safe, reassuring, and highly effective. They enhance comfort and
flexibility, build confidence, and promote success.
This booklet will help others to learn and practice Michael’s methods. It is recommended reading
for everyone who walks and runs and who wants to go further, go faster, or just to enjoy life more!!'
SANDRA BROWN 1996 Ladies 1000 Mile World Record Holder
1999 Ladies 100 mile Race walking World Record Holder
“I know that your massage kept a number of competitor<>s in the event. The cold weather of
Saturday afternoon and night certainly got to many of the walkers and your prompt action had them
back in the race after a short stop.
In years past, that would have ended up as a non-finish. A number of walkers were able to keep
going for the full 24 hours on the basis of your expert help.”
Tim Ericson Secretary Australian Centurions Club
'I have known Michael Gillan for many years and have always got quick relief for my aches and
pains from the stretching he performs'.
CLIFF YOUNG-75-80 24 Hour World Record Holder (150.07 kilometers)
A word from Jesper Olsen World Runner about Light Manual Muscle Relaxation
“If I hadn't had the qualified help from the excellent masseur Michael Gillan, taking several
thousands of km out of my legs, I could spare myself the effort!”
“My crew for the current stages, Michael Gillan, has proven to have other talents than the quite
taxing job of taking care of all the requirements of a really tired ultra runner!
He has since years back been working on a new approach to stretching and muscle-rebuilding for
ultra runners. I have the last two days tried his careful stretch and massage, and a bit to my surprise
the muscles are beginning to feel like before the start back in Greenwich, London!!
Usually I doesn’t take massage as the legs of an ultra runner will often be quite sore during the long
time events (and especially in an multi-year event like this...), and getting a massage can at times
cause more injury and cramping up than good. For example my last massage was some 12 000km
ago when I ran the 12-hour competition in Finland. And so far that has been the only one.
But Gillan came with best recommendations from my main contact in Australia, Phil Essam, who
besides being vice president in the Australian Ultra runners Association has heaps of good
knowledge to share. And this new kind of mild massage for ultra runners is definitely one of the
good tips! There should be a fair chance that I actually get fresh enough to do some decent running
at the 6 Day Race that I have coming up in Colac from the 21.November. I quite look forward to
that, even though I can’t expect to make a top class result :-)”
He won! 756.2 kilometers (Jesper holds the record for the longest run in history over 26000
kilometers and the first person to run around the world Taken from www.worldrun.org
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Copyright Michael Gillan Long Distance Recovery Specialist
http://womensweb.aching-legs-relief.com/simple_running_recovery.html
Angry Muscles-aching legs relief using Light Manual Muscle Relaxation
Some references for Light Manual Muscle Relaxation

To: mgillan@hotmail.com
Subject: RE: Emailing: m gillan reference.doc
Date: Mon, 4 May 2009 16:48:31 +1000
Hi Michael,

COBURG 24 HOUR CARNIVAL


May 3rd
2009
TO WHOM IT MAY CONCERN
For many years Coburg Harriers has conducted the Victorian 24 hour Track Championship and
the Australian Centurion 24 Hour Race Walk, the overall event being the Coburg 24 Hour Carnival,
which also includes a separate 6 Hour run/walk event.
This type of event is very demanding on Competitors, and each year, in addition to First Aid
support, we seek to have the services of a masseur who can work on tired legs and also treat blisters
in order to keep entrants on the track.
We have been privileged for many years to have had the voluntary services of Michael Gillan who
with his techniques is able to coax renewed life from extremely tired muscles and legs to get
athletes back on the track when they were thinking that they would have to retire.
Michael has a very well deserved reputation in the "Ultra" running and walking fraternity who look
forward to his presence at our events as they know he gets results without causing further injury
with his treatments.
It is rewarding to see exhausted competitors come from the track in the early hours of the morning,
convinced that they are unable to continue, only to see them return to the event after being treated
by Michael.
Our Organising Committee at Coburg is grateful to Michael for his dedication to the sport and can
commend his techniques to Athletes.
Yours Sincerely, Bernie Goggin Raceday Director / Referee Coburg 24 Hour Carnival 2009
http://www.coburgharriers.org.au/joomla1/component/option,com_frontpage/Itemid,1/

Do you have an anger management plan for your legs?-get one now for after race
recovery
13
Copyright Michael Gillan Long Distance Recovery Specialist
http://womensweb.aching-legs-relief.com/simple_running_recovery.html
Angry Muscles-aching legs relief using Light Manual Muscle Relaxation
Calf Muscle Fatigue

There are many medical reasons for fatigued calf muscles, and to find out whether any of them are
contributing to them, they should be checked out by a medical professional so that the cause can be
addressed-do not take chances and self diagnose-you could be risking your life if they are ignored

ANGRY muscles are giving a reaction to overuse by standing or walking on a consistent basis-they
do not have chance to recover properly before repeating the same action over and over.

Contact mgillan@hotmail.com

Physiology References

The calf muscle pump


(p.209) Physiology: a regulatory systems approach. Fleur L. Strand. Macmillan Publishing Co. Inc.ISBN 0-
020979860-4

(p.209)Physiology: a regulatory systems approach. Fleur L. Strand. Macmillan Publishing Co. Inc.ISBN 0-
020979860-4

"Venous valve incompetence and varicose veins"


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

Effect of "Hydrostatic" Pressure on Venous Pressure ( P.165)


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

Effect of Hydrostatic Factors on Arterial and Other Pressures (P.167)


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

Calf muscle pump inefficiency


'Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-3994-0
' (P.177) 'Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-
3994-0

The Blood Circulatory System


(P.150) 'Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-
3994-0

"The Lymphatic System


(P.180) 'Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-
3994-0

"Pumping caused by external Compression of the Lymphatics


Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-3994-0 (p.
182)

You can buy an expensive book on medical physiology or you can check up for further
information on Light Manual Muscle Relaxation at

http://womensweb.aching-legs-relief.com/simple_running_recovery.html

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Copyright Michael Gillan Long Distance Recovery Specialist
http://womensweb.aching-legs-relief.com/simple_running_recovery.html
Angry Muscles-aching legs relief using Light Manual Muscle Relaxation

Bear in mind that many of the above have a medical component to them so you
should be getting them checked out and treated by a medical professional
Once this has been done, it is time to consider other options such as podiatrists,
physiotherapists, chiropractors to see if there is a physical contribution to them that
can be sorted out-it is no use treating the symptoms unless the cause has been
addressed

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Copyright Michael Gillan Long Distance Recovery Specialist
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