relief of aching legs using the World Run Recovery System

The Backpacker Leg Survival System

Let your legs survive while travelling

In 2007 I spent 2 months travelling around Europe and North America-I stayed in hostels all the way, and I had only one rough experience in the whole trip-I should say at this stage I am not a young man, I am 63 years young-not your usual backpacker age group-if I can do it so can the younger backpacker

From their point of view I know it is pitiful that I am out having fun and seeing other countries when most parents and grandparents are home in bed exhausted by their life of sitting home doing whatever it is they do at home-but someone has to do it

I am a long distance recovery specialist in the sport of ultra marathon where the competitors have to run or walk in events that are over marathon distance-the distance they do can be 6-24 hours, weeks, months or years as in Jesper's case

I help them to recover quickly when they take a break so they can get straight back out on the track or road and do it all again!

What I have learned gives me a very specialized knowledge of how the muscles work, and how to use them against themselves so they can get over the use and abuse they receive by their owners

I did mainly city things because of time restraints, but other backpackers do more way out things than I did such as trekking, sports, working part time jobs while they see the country they are in, using bus trips from country to country, seeing the insides of many airports, but mainly having fun

The reason for my trip

I was involved with a run around the world with a Danish runner named Jesper Olsen www.worldrun.org who has already circumnavigated the globe-running-this was on world run 1-we had a training camp for world run 2 in Denmark so I thought I would do some backpacking while I was away

I spent many hours at airports, and walking towns, cities, museums, art galleries and other areas during the day, and recovering for a while after getting back to the hostel before going out again raging in night clubs and pubs-and getting ripped off in a club in Copenhagen to the tune of AU$6000 on my Visa in one night (Was able to get that back through my bank though it didn't happen till I got back to Australia-lucky eh?)

I was lucky I had split my money up between 2 other cards so was able to continue on with my trip-I had Travelex cards with both $USD and Euros as well so it did not effect my trip financially too much-but one of the things that did affect me in other ways was (or would have been if I didn't know how to fix them) the wear on my legs

These are my legs by the way-I was experimenting and copying the habits of most people around me on the flight-I didn't move enough and was lucky that I didn't finish up in hospital or dead

The first problem I had was on the long flight from Australia to Europe-there is a little problem called DEEP VEIN THROMBOSIS that is linked to long haul flights and known as economy class syndrome

Sorry guys it just does not just affect us older people-there is no age gap as far as this is concerned

The second problem from walking and standing still while waiting to get into art galleries, castles, museums and other venues was

Swollen ankles

So how did I do all the walking and exploring, getting back to the hostel, recovering and back out again-I could not afford someone to work on me, and anyway discoverd that most people I met who were therapists knew far less than me-so I did not trust them anyway

How can other backpacker's benefit from what I do?

The first thing is to have a small understanding of the legs circulation system

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 muscle tissues-it is sent to the lower legs under pressure through the arteries and ever decreasing in size vessels called arterioles and even smaller capillaries while at the same time the pressure taking it there also decreases

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

The job of returning used blood back up the legs for re-nourishment and recycling is carried out by a pumping system formed by the muscles in the legs, but the main power for this is supplied by the calf muscles as they move, putting pressure on and taking it off the vessels called the veins

The veins have one-way valves in them which open as the blood passes through them, and closes to stop it going back down to the feet again-in this way, as used blood leaves the legs, and fresh blood replaces it-to maintain the balance between them, a similar volume of used blood should leave the legs as enters them

Calf Muscle Fatigue

If the muscles are tight, or the legs are not moved, 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

The calf muscles start to move even less, and the less they move, the less used blood and fluid is removed from the lower legs, and the flow of fresh blood into them is reduced even more-so they fatigue

As the legs start to fill up with fluid, they get heavy and wearing shoes that fit properly and provide stability becomes harder to do, so many people resort to wearing thongs which provide no stability at all for the legs and feet, and makes the wearer develop a shuffling gait when they walk simply to keep them on-which reduces the movement even more!

The Backpacker can do without all this going on because they have people to see and places to go, and the last thing they need when away from home is problem legs

Just resting is not the answer to recovering the legs

Massage and recovery from calf muscle fatigue

Massage in sport is one of the most commonly used (and cheapest) forms of recovery from stiffness and soreness after an event-it is also one of the least understood-if considering this as part of a recovery program and considering getting someone to work with you, there are 2 basic rules in deciding the best method for you

• The body recovers itself-anything used is just there to assist or facilitate that

• No matter how good the therapist-the last man who could heal with his hands using touch died 2000 years ago

If someone is considering massage, they should be aware of what is happening; using the example from Sandra Brown to stress how important the correct approach to muscles is.

"The second tear (at least I have matching legs with old tears on both sides) was caused, to my great annoyance at the time, by an overenthusiastic physio who was supposed to be helping me to warm up gently before a 24 hour race and got carried away. I am now more wary of having physio at any time, and make sure that I stay in control, by saying at the outset what I want and don't want to be done to me. Having never had a persistent injury (my varied training pattern means that any niggles have the chance to heal quickly, rather than get hammered and go critical,) I have never had regular physio or a steady relationship of trust with any physiotherapist who knew me and my needs. The closest I have come to this was receiving massage from Michael Gillan during the Nanango (Queensland) 1000-mile race in 1996. I had no hesitation in having a massage from Michael again at the end of the Melbourne 100 miles walk in 1999. Michael's approach is very gentle at all times, and always works with the athlete and puts the athlete in control, thus minimizing the risk of harm and maximizing the benefit Source:http://www.surreywalkingclub.org.uk/Training?Advice/Articles/training_for_ultras_by_sandra_br.htm#Training/forUltras_SB
SANDRA BROWN 1996 Ladies 1000 Mile World Record Holder

Light Manual Muscle Relaxation

The system I use to put my runners and walkers (and me) back together offers a simple system of movement and muscle assistance that helps the circulation by using the muscles themselves to start things off

It trains the muscles and brain to move together by giving the body a walk before exercise is started doing this prepares the legs for work so that when it actually happens it is easier to do

It is a Do-It-Yourself method based on encouraging the muscles and tissues to assist in their own recovery-it works with the muscles not on them

" It is not a massage system

" It is not invasive

" It is not aggressive

" It is not time consuming

" It does not need disrobing

• It does not need oil applied to the skin

• It does not need strong hands and fingers

• It does not need hand/brain coordination

• It does not need equipment

• It does not work on the muscles

• It does not work on any specific injuries

• It does not threaten the integrity of the muscles

• It does not use force on the muscles

• It does not need more than a few minutes to do

• It does not require a long course or workshop

Look after those legs!

Light Manual Muscle Relaxation (massage-lite) the physiology based recovery system-anything else is a luxury or not necessary

What makes Light Manual Muscle Relaxation different from other systems?

Light Manual Muscle Relaxation combines a sound medical physiological based theory with simple movement to offer a practical ongoing system for self recovery

Dr Guyton offers the theoretical solution to the problem of aching legs and Light Manual Muscle Relaxation offers the practical, tested, simple, oil free, environmentally friendly version
'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)

It is an alternative stripped down basic tool which uses the muscles to work with themselves rather than relying on the skills of someone who works on them

This model has many benefits for someone who has to take the place of a skilled therapist where there is a shortage of them or there is not the financial ability to afford the real thing

What do I do differently and how can the obese person benefit from my experience?
By understanding that the body is recovering itself, and using the muscles by working with and not working on them, a better circulation can be achieved

Some references for 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 light, 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 BROWN1996 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

'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-Ultra Marathon Runner

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

www.coburgharriers.org.au

Quote-'A journey of 10,000 miles begins with 1 step' Mao Tse Tung

Or you can use planned and structured movement that is based on medical physiology and been tested on many ultra marathon runs and walks around the world that takes into account the problems of the client and makes the most of any movement restrictions placed on them

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 themselves

Quickly-easily and in an environmentally friendly way!

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)

Backpacker Let Your Legs Survive

Some useful websites

http://www.nomadbackpackers.com/category/how-to

http://www.solotravel.org/solo-travel-hints-tips.htm

http://www.travelindependent.info/

http://www.worldbackpackers.net/forum/6_1319_0.html

http://www.hostelbookers.com/index.cfm/?

http://www.backpackeressentials.com.au/article/feature.cfm?objectID=174

mgillan@hotmail.com