Atmospheric pressure-gravity-the calf muscle pump and aching legs Michael Gillan Ultra Marathon Recovery


Atmospheric pressure-gravity-the calf muscle pump and Aching Legs Leg recovery using an environmentally friendly recovery system
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 but because of air in the body cavities the pressure is equalized and it does not crush us But a system in the body it has an effect on is the circulation-it pushes all the fluids in the body down towards the lowest part of the body, the feet where gravity stops it coming back up to the body for recycling and recirculation as fresh blood 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 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 When you are on your feet all day and 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 As it is not being pumped away fast enough from the lower legs, the ankles swell and if it wasn’t for the ends of the toes it would all flow out of the body all over the ground

Recovery of leg fatigue Non-medically related aching legs, are caused by too much standing, sitting, walking, can be a health danger and while they can’t be fixed because they are usually an occupational related cause, and this is ongoing They may be relieved on a temporary basis but can’ be cured because like the ultra competitor the person with them has to get up and do the same thing on an ongoing daily basis Copyright 2008 Michael Gillan 1

Atmospheric pressure-gravity-the calf muscle pump and aching legs Michael Gillan Ultra Marathon Recovery Specialist
Ultra marathon runner and walkers are a group of athletes’ that suffer from similar problems to those with aching legs

These are 2 people who have just been running for 3 days around a running track in all weathers 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 Aching legs fatigued muscles and recovery However the aching fatigued legs and muscles are developed whether you are a non-athlete working at a job that causes them on a daily basis or an athlete who runs around the world; or someone with poor leg circulation from any of these-everyone has the same thing in common and that is how to recover from these
There are 2 main ways of relieving them of soreness-passive and active

This is the passive way-waiting for the legs to recover themselves 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

Copyright 2008 Michael Gillan


Atmospheric pressure-gravity-the calf muscle pump and aching legs Michael Gillan Ultra Marathon Recovery Specialist
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.

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

Recovery from leg fatigue or ongoing leg maintenance Light Manual Muscle Relaxation
Copyright 2008 Michael Gillan 3

Atmospheric pressure-gravity-the calf muscle pump and aching legs Michael Gillan Ultra Marathon Recovery Specialist

Here I am giving a demonstration of leg recovery in Denmark using Light Manual Muscle Relaxation More details and references on ultra marathon can be found on my websites
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

How much training and theory does it need to do this?
Very little because it is not specific How did I discover Light Manual muscle Relaxation?

Because for my first 2 years in ultra marathon I used conventional recovery systems and they really did not work-nothing changed, nothing improved-it was not until I accidentally changed my approach from working on the muscles to working with them did things improve for both myself and the ultra entrants 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

Copyright 2008 Michael Gillan


Atmospheric pressure-gravity-the calf muscle pump and aching legs Michael Gillan Ultra Marathon Recovery Specialist The difference in approach is illustrated below
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 82 205 126.4 287 126.4 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 98.4 Copyright 2008 Michael Gillan



Atmospheric pressure-gravity-the calf muscle pump and aching legs Michael Gillan Ultra Marathon Recovery Specialist

Quickly-easily and in an environmentally friendly way!
If you want more details go to my website at

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


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