Snowfield Recovery using Light Manual Muscle Relaxation

Getting the edge over soreness and stiffness on the snow slopes
A day in the snow can lead to muscle soreness and stiffness and a very uncomfortable experience on subsequent days-recovery from these will make the trip more enjoyable

Enjoy the snow trip more when you recover faster

Recovery after a snow day can be difficult unless you know how to approach it

Most snow-goers do not usually have any plans in place to help them deal with soreness and stiffness after a day on the slopes-they just trust on luck and put up with whatever soreness that come with it. If they are avid snow followers they may put up with it and go back for more, but if it is their first time, it may be their last Many snow-goers are unprepared for what they are doing, they just go without any preparation or appropriate equipment, hire a set of skis and off they go down the slopes This can be fun and enjoyable but they are placing themselves in danger from unforseen experiences when they head off for much anticipated snow time Other than falling over, the main experience will be form, the realization (usually after the day is over) that the wear and tear on the legs has been quite hard and muscle soreness has set in-and it is a work day tomorrow or the day after.
©2010 Michael Gillan 1 Long Distance Recovery Specialist

Snowfield Recovery using Light Manual Muscle Relaxation

Or another day on the snow that might be difficult and less enjoyable because after the hot shower and night in bed muscle stiffness might also have set in making movement difficult. Those people who have the best experiences are those who have put preparation into their trip; they have taken into account some of the following areas

Training Learning how to ski with qualified instructor

Getting good safe equipment to use on the slopes

Skiing Fun time on the slopes

Recovery Recovery system for after hard slope time

Practise Need to practise skills taught by instructor

Fitness Getting in shape for time on the slopes

Recovery from any stiffness and soreness that might develop through snowfield activities is something that most people don't think about, they are too busy having a good time to consider the penalty they may have to face later for the day of fun. The price paid may be stiffness, soreness and pain that might be ongoing for quite a. few days after the event; even trained athletes who have recovery systems in place sometimes have it-the name for it is Delayed Onset Muscle Soreness
©2010 Michael Gillan 2 Long Distance Recovery Specialist

Snowfield Recovery using Light Manual Muscle Relaxation

Delayed Onset Muscle Soreness
Delayed Onset Muscle Soreness can last a few days and can make life uncomfortable while it lasts How long Delayed Onset Muscle Soreness and stiffness lasts depends on the physiology of the person-but it can be miserable for those with it until it leaves. A normal lifestyle is difficult while the body is going through the healing process; standing and walking very difficult, which can be a problem if you have an occupation that is an active or hazardous one Those with sedentary jobs will have to move sometime during the day, and getting out of the chair from a sitting position and struggling against the stiffness may contribute to an injury that was not caused by time on the slopes After the first snow visit, the discomfort of DOMS may make it the last one and this is a pity because of the enjoyment that takes other people back to it year after year Maybe they are better prepared for time out on the ski slopes to deal with the snow having prepared with good equipment, fitness, training and practise-they may also have a good recovery plan in place to help them deal with any soreness and stiffness that may develop
A Recovery Plan is Important

Professional athletes, footballers, netballers, basketballers and most other sports usually have access to doctors, physiotherapists, masseurs, and other allied people to help them implement recovery plans designed for them, but the average snow go-er is usually left to their own devices This means that they generally don’t have one because it is too hard Some reasons a recovery plan may be too hard
• • • •

Lack of knowledge on how to implement one Time constraints No equipment or what you have is too bulky to carry Not enough room

With the exception of the experience and knowledge of recovery I have, I also have problems with time constraints, equipment, and lack of room ©2010 Michael Gillan 3 Long Distance Recovery Specialist

Snowfield Recovery using Light Manual Muscle Relaxation The type of conditions at events I work at is my recovery area at the 2007 24 Hour World Distance Championships in Montreal when I looked after the Danish National Long Distance Running Team

I lived and worked for 24 hours on the chair next to the bottles with no room, no equipment and had time constraints-but I had the knowledge of how to deal with soreness and stiffness with a method which encompasses Pre-event Immediate Post-event Post-event Recovery How is replacing all the above systems with one achieved? By working with the muscles Working with the muscles to increase the volume of used blood out of the legs allows an increase of fresh blood into the tissues and a faster recovery

This might happen-and did!
Just learn how the circulation in the legs works and use it to advantage
©2010 Michael Gillan 4 Long Distance Recovery Specialist

Snowfield Recovery using Light Manual Muscle Relaxation

Normal Circulation
Oxygen rich blood is pumped away from the heart under pressure to the tissues of the body through the arteries and decreasing in size vessels called arterioles and capillaries When it reaches the feet, all the pressure has depleted and there is none left to take it back up the legs to the body for recycling

The Calf Muscle Pump
Used blood is moved from the lower legs by a pumping system which relies on movement of the main motors, the calf muscles to work it

Arteries take blood to the tissues-Veins return used blood back to the body against gravity Oxygen poor blood is carried to the heart by veins which are more flexible than arterial vessels as to move it against gravity back to the body they rely on muscle movement

As the muscles contract they put pressure on the vessels opening one-way valves in the veins forcing blood towards the heart-when they relax, the valves close preventing leakage back down to the feet A problem arises when the motors (the calf muscles) to work the pump are not working for some reason and pumping of depleted blood back to the body stops; the lower legs start to fill up with used blood and fluid, and the volume of fresh blood that should be entering the muscle tissues is limited Without a constant circulation of used blood for fresh blood, the muscles fatigue ©2010 Michael Gillan 5 Long Distance Recovery Specialist

Snowfield Recovery using Light Manual Muscle Relaxation

Poor circulation and fatigue starts with tightness
Tight muscles restrict flexibility in movement which reduces their ability to work the venous vessels to pump used fluid from the lower legs back to the body When that happens, used blood pools in the lowest part of the body, the ankles and feet Fluid separates from the blood and migrates through the vein walls into the tissue spaces, and as it can’t be pumped away quickly enough, the ankles swell

Circulation of lower leg circulation disrupted so legs fatigue and recovery is slow

Fresh blood sent under pressure down legs through the arteries

Tight calf muscles not working efficiently so used blood is left to pool in lower legs

When it reaches feet all pressure is gone so it relies on venous system to get it up legs again

After a day in ski boots many people may notice a mark around the ankles where the tops of the boots end-the fluid has gone down to the feet and can’t escape Poor circulation leads to poor recovery prospects which won’t improve until the supply of fresh blood to the muscle tissues is increased, and to do this, some of the pressure of used blood and fluid which has built up in the lower legs has to be released

©2010 Michael Gillan

6 Long Distance Recovery Specialist

Snowfield Recovery using Light Manual Muscle Relaxation

Light Manual Muscle Relaxation

A leg muscle care plan A tested recovery system Physiologically based Recommended by many endurance running and walking record holders An alternative recovery system What are the benefits of Light Manual Muscle Relaxation on the Snowfield? No disrobing No body heat loss No complicated handskills needed No equipment needs to be carried No massage oil needed Simple to do Light so no contribution to muscle injuries

• • • • • • •

A 4-in-One Massage-Lite Recovery System
Replaces 4 separate systems normally used in leg maintenance on the snowfield • Pre-event A muscle warm up and stretch before going out on the slopes • Immediate Post Event The ‘window of opportunity’ after being on the slopes when the muscles are sore but still flexible enough to be assisted with recovery without interfering with aand breaking into the body’s natural repair processes • Post Event After the ‘window has closed’ and stiffness has set in when the repair processes are well under way, it does this without breaking into these processes and extending time needed for recovery • Recovery The main objective is to reach a state where stiffness and soreness is taken to a minimum level so the body can move freely as possible with a reduced pain component so a normal lifestyle whether it is more skiing, work or home can be achieved with as little inconvenience as possible ©2010 Michael Gillan 7 Long Distance Recovery Specialist

Snowfield Recovery using Light Manual Muscle Relaxation

Light Manual Muscle Relaxation the system
Light Manual Muscle Relaxation works as a circuit breaker to manually move the oxygen poor blood up the legs which allows fresh oxygen rich blood to flood the stressed tissues which helps them heal and recover faster

The tightness and poor blood supply cycle is broken Light Manual Muscle Relaxation offers a coping strategy based on pre-movement (light movement done before moving) this will free up the joints and muscles before actual moving is done-this is similar in objective as the athlete who does a pre-warmup before training or competition It helps to prepare the body by going through the motions before any sudden or explosive actions are attempted; doing this will also help prevent injury from the extra stress placed on the muscles while they are in use Doing pre-movement during Delayed Onset Muscle Soreness will help to make life a little more comfortable while it fades

©2010 Michael Gillan

8 Long Distance Recovery Specialist

Snowfield Recovery using Light Manual Muscle Relaxation

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 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 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 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 :-)” Jesper Olsen Round the World Runner

©2010 Michael Gillan

9 Long Distance Recovery Specialist

Snowfield Recovery using Light Manual Muscle Relaxation
To: 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,com_frontpage/Itemid,1/


©2010 Michael Gillan

10 Long Distance Recovery Specialist

Snowfield Recovery using Light Manual Muscle Relaxation

What are the advantages of using Light Manual Muscle Relaxation for the snow player?
After a day on the snow they can go back to the lodge (or home) and independently look after their own recovery and soreness needs using a simple effective 4-in-one recovery system Of course if you already have someone in your circle who can do a miracle recovery this is not for you (Remember the last person who could work miracles died over 2010 years ago) However if you don’t, then using a simple system that is physiologically based and tested in some of the most extreme environments over many years of testing may be the next best thing For more information on 'getting the edge on snowfield recovery using Light Manual Muscle Relaxation go to the website below

Where you will find a link to the manual with information on how Light Manual Muscle Relaxation is done

©2010 Michael Gillan

11 Long Distance Recovery Specialist

Snowfield Recovery using Light Manual Muscle Relaxation About the writer

Michael is a muscle recovery specialist in the sport of Ultra Marathon Running and Walking who has worked at many events both in Australia since 1993 In 1995 he developed Light Manual Muscle Relaxation at the Colac (Australia) 6 day event and since then has been testing the extent to which it can be used in recovery (a full list can be viewed on the website) Michael is available for workshops at your ski resort and is contactable at

©2010 Michael Gillan

12 Long Distance Recovery Specialist

Sign up to vote on this title
UsefulNot useful