relief of aching legs using the World Run Recovery System

Do you have non-medically related 'Angry Muscles' and Aching Legs?

(Definition of angry: feeling or showing anger)

Many people in occupations consider they have 'Restless Legs Syndrome' when it could possibly be 'Angry Muscles'

If they are this then they may be an occupational health and safety issue

Aching legs and Angry Muscles are a health hazard

What are angry muscles?

Angry muscles have just gone too far, too often and done too much without proper recovery, they are showing signs of stress-or dis-stress at being abused by their owner through too much standing walking or running.

They can show this by feeling irritable and aching when the owner finally stops to give them a rest; at night, they can prevent sleep by being 'restless' and need moving to find the most comfortable position to sleep in.

On getting up after sitting or lying down, difficulties in moving and walking through stiffness and soreness may be experienced that may wear off slightly as the muscle warm up.

The feet may throb and feel hot from both the inside and outside even after bathing and the shoes may be difficult to put on both because the feet may be swollen and it is too difficult to reach them.

Angry muscles

Are muscles that are inflamed from overuse and abuse!

They can be made angry by too much standing, walking or sitting and they become tight and sore-this affects the circulation and the muscles ability to self repair.

At the same time, the nerves in the legs lose the ability to cut off and wind down-it is possible to see this in ultra marathoners who spend many hours running or walking long distances.

As an ultra marathon recovery specialist (not medical-masseur) I spend many events dealing with the problems of angry muscles.

I take the same approach as anyone does with anyone that is angry-you do not improve the situation by provoking them further; it only makes the situation worse.

Calming the muscles

Anyone who is angry can be best dealt with when they are calmed down; by addressing the reasons that initiated the anger (anger management) the situation can be defused

Calming the muscles is the best approach

Muscles that have been abused and are showing stress should also be treated the same way

I do this by working with them slowly and carefully to relax them, in this way the nerves in the legs can be calmed; this lets them rest so that the other problem, the aching legs can be dealt with.

Are you

• Tired

• Exhausted

• Legs aching

• Ankles and feet swollen

• Have lower backache

When you are at home do you?

• Have to do household duties

• Look after the kids

• Go play with the kids

• Get ready and go out raging

To prepare for this do you?

• Make a stiff drink to unwind

• Kick the dog (if you can lift your leg)

• Shout at someone you love to let off steam

• Go for a hot shower and sit down to relax

• Lie down with the feet elevated and hope the legs will recover so you can carry on with your normal after work arrangements

When you are in bed do you have problems sleeping because?

• Your legs are sore and throbbing

• The leg muscles feel ‘angry’

• The legs ache

• They will not settle and you have to keep moving them

If you answered yes to most of these questions you are an

Accidental Athlete! with 'Angry Muscles'

The 'Intentional Athlete' with sports related leg recovery problems makes a deliberate choice to do a chosen sport.

This could be running-walking-soccer or any other sport they choose to do.

The ‘Intentional Athlete’ goes out to

• Get them selves to a certain level of fitness but not bother competing

• Goes out with the intention of competing

• Does it for fun

• Just does it

• Can call a halt to whatever they are doing whenever they wish

The 'Accidental Athlete’ who does activities on a daily basis

• Has no intention of being an athlete

• Does not want to compete

• Does not want to get to any level of fitness

• Has to work for a living

• Has no choices.

A group of athlete's who are the closest to the person who has 'Angry Muscles' are the ultra marathon athletes

Ultra Marathon Athletes
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

The main similarity between them is that their muscles are always sore, stiff, and fatigued.

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 occupational 'angry muscles' also has to get up and go to work on a constant basis whether their legs have recovered or not.

Other than medical reasons which should have been checked out and have been or is being dealt with what can cause 'angry muscles'?

•Tight stiff sore calf muscles put constant tension on the venous and lymphatic systems.

•They are not working the pump properly so it cannot push fluid against gravity up the legs

•Gravity holds blood and fluid in the lowest part of the body

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 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 increasing the circulation so that fresh blood can flood the muscle tissues

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

• Non-invasive

• Simplicity

• Predictability

• Consistency

This is applied through the latest in non-technical, non-invasive 'cutting edge' solutions to fatigued aching legs relief

The advantages of using the World Run Recovery System

• Do It Yourself recovery

• No disrobing

• Works with the muscles not on them

• No oil used

• Non invasive

• User friendly

• Easy to learn

Leg Health Information

Do not self diagnose-before having any treatment at all on aching legs, it is strongly recommended that any underlying cause of them is investigated by medical professionals-the first stop is to the doctor.

Aching fatigued legs relief information and research is available on the internet and in magazines and books.

They detail many methods and lotions and potions on relief on them but none are as simple and 'hands on' as the World Run Recovery System relief.

Lower body health care is as important as the upper body because healthy legs and feet means we can maintain movement and mobility, so that we can get out to do more walking.

Aching legs relief needs a good recovery system; managing them can be difficult for someone who is either economically challenged or time poor.

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

Buying a manual form me will defray my costs of my ongoing research, and at the same time let the angry muscle sufferer share the experience of a recovery similar to that of the world runners at a very affordable price.

$20 per manual (downloadable in PDF format)

A tested Trusted Alternative

Many people mistake angry muscles for restless leg syndrome

Restless Leg Syndrome is common complaint for many people, it is classed as a sleep disorder; there are many causes of this, and it is strongly recommended that a medical investigation is carried out to find out what you particular cause of them is.

*Many people diagnose themselves as having restless legs which is a sleep disorder and its origins may be medical; there are treatments for these so it recommended that a visit to a physician to get it identified would be the first course of action.

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.

When the time comes for sleep, they throb and ache and the brain cannot switch the muscle nerves off so they keep wanting to move.

This is possible to see in ultra marathon athletes when they have been going around a track for 18-20 hours-on resting the legs just keep moving and the nerve actions can be seen rippling up the calf muscles.

Light Manual Muscle Relaxation helps to calm them down

Check out our manuals-is your occupation there?

If not let us know and we will do one for you

If you are an industry looking for some occupational leg relief we will negotiate a license with you for manuals for your workers

Atmospheric Pressure and Calf Muscle Pump

Angry Muscles Anger Management

Some aching leg links

http://www.artists-paintings.org

http://www.cardiovascular-exercise-equipment.com

http://www.marathon-run.info

http://www.promote-health.org

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