relief of aching legs using the World Run Recovery System

Do you have non-medically related aching legs?

Do you?

• Stand for long periods on your feet

• Spend much of your time walking

• Under constant pressure

Do you feel that?

• There are not enough hours in the day

• When you have a rest break it is not enough time to recover

• When you sit down the legs throb

• When you sit down too long and try to stand up your muscles are stiff?

Are you

• Tired

• Exhausted

Are your legs

• Aching

• Tired

• Heavy

• Ankles and feet swollen

You would not let your best friend suffer from all their problems without trying to do your best for them-why would you do it to your legs?

You only get one pair of legs for your lifetime-they are your very best friends looked after properly, they can last for many years trouble free



Your Legs-Your Responsibility

Look after them

Swollen ankles

One of the causes of swollen ankles and aching legs is the leg muscles being too tight and the calf muscle pump which moves depleted blood from the lower legs against gravity back to the body is not working properly

The Calf Muscle Pump

The muscle pump is made up of all the leg muscles and together they form a pump which forces used blood against gravity up the legs back to the body for recycling-by alternately putting pressure on the venous system and releasing it

As the muscles sqeeze, they open one-way valves in the veins, letting blood pass through them; when the tension is released, they close stopping the blood flowing back down towards the feet

Oxygen depleted blood is progressively moved from the lower legs back up to the body where it is re-nourished with oxygen and nutrients and sent back out again to various parts of the body through the arteries.

Calf muscle tightness reduces the veins ability to open and close by keeping constant tension on them, this is called calf muscle pump inefficiency

Problems caused by calf muscle pump inefficiency include

• Poor circulation

• Lymph system inactivity

• Venous return reduced

There are many other problems caused by venous inefficiency and it may be worthwhile looking at

www.hazards.org/standing

One of the reasons the ankles swell and the legs feel heavy

Gravity and the weight of blood in the body

Water is subject to pressure-at the surface the pressure is the same as the atmospheric pressure but the the deeper goes the pressure (and weight of it) increases

The term for this is Hydrostatic (Hydro-water Static-standing still) pressure and is measured in millimeters Hydrostatic gravity

Arterial Pressure and Venous Pressure

The body is subject to 2 types of pressure that has an effect on fluid down at the in the lower legs they are from the veins and arteries

The veins and arteries are very complicated and have many purposes-but the basic one of each in the circulation cycle is that the arteries pump fresh blood under pressure to all parts of the body while the veins return used blood back to the body for recycling

Arterial Pressure

Blood is pumped under pressure down to the bottoms of the feet by the arteries through a series of vessels that decrease in size-by the time it reaches them all the pressure has been used and there is none left to return the depleted blood back up the legs through the veins again

Once in the veins it becomes subject to pressure from gravity and this is known as venous pressure

Venous Pressure

As it is held in a column contained by the body the pressure is lower at the top of the head and higher at the feet

Head -10 mm hg

Feet +90 mm hg

The blood is made up of many things including water, when the blood is static,the fluid separates from it and fills the tissue spaces-as it can't be pumped away fast enough, the ankles swell

With all the weight on the legs and the feet we would be a triangular shape-if it was not for the end of the toes holding everything in we would just empty out!

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

First aid needed for fatigued leg muscles

First aid is usually given to someone when they have an accident-but the legs can also be in need of first aid when the muscles are fatigued and aching

The faster the legs receive help, 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.

Taking care of your tired heavy legs can be as simple as having better foot and shoe comfort; good shoes can prevent ankle and foot pain

No matter how much you take care of the feet, it still cannot take care of the aching legs after the day's work and the legs have developed that aching throbbing feeling

There are ways to give the legs first aid

It can be passive; this means letting the legs have their own way and letting them fix themselves up

The effects of hydrostatic pressure can be reversed by using gravity (after all it took it there in the first place) so it can take it back up the legs again!

Lie down with the legs elevated (anything interesting on the television?)

-10 mm hg

+90 mm hg

If time is a problem because of children, work or play then there is not much left to devote to doing this

If time constraints are not an issue then this is the best option to take

If time is a problem

You need a pro-active method of getting all that used blood and fluid back up the legs so that fresh blood can flood the muscle tissues and help them recover again

Active recovery for aching legs

Active Recovery means taking a pro-active role in helping the calf muscles to work the pump at moving the fluid up the legs.

This is where the legs are helped to recover using a system that is directed at making the calf muscle pump work to increase the circulation so that fresh blood can flood the muscle tissues

The secret to a faster recovery is to reduce input/output required through-

• Simplicity

• Predictability

• Consistency

This is applied through the latest in non-technical, non-invasive 'cutting edge' solutions

Light Manual muscle Relaxation

• Do It Yourself recovery

• No disrobing

• Works with the muscles not on them

• No oil used

• Non invasive

• User friendly

• Easy to learn

A workshop in Denmark

Anyone can get aching legs

The way to deal with them is in the way they are approached-if you deal with them in an aggressive way, they can be stimulated even more by firing pain receptors in the skin and muscle tissues

The World Run Recovery System overcomes this by working with the mucles not on them

Manuals for various areas of need are available-they range from occupational health and safety through to just aquired aching legs-please look through and buy one $20

If you arrived here from the world run site you will probably be looking for sporting recovery please go to www.aching-legs-relief.com where you will find manuals on the World Run Recovery System

Aching Legs Accidental Athletes

The Calf Muscle Pump-its Importance in leg circulation

Some aching leg links

http://www.cardiovascular-exercise-equipment.com
http://www.marathon-run.info

http://www.promote-health.org

http://www.feet-and-legs.com