relief of aching legs using the World Run Recovery System

Chefs are 'Accidental Athletes'

Aching legs caused by being on them for long periods is an occupational health and safety issue because the long term effect of them on peoples health is very real
(see www.hazards.org/standing)

While the health hazards are well known, the most general practical suggestion on relieving them is usually related to elevating the legs to let gravity drain the fluid out of them so that fresh blood can flow into the muscle tissues to help them recover

What someone who relies on their legs to stay in their occupation and who needs to maintain the health of their legs is a simple practical recovery solution they can do during a break and after they have finished working

'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)

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

Why are Chefs being classified as accidental athletes?

They are accidental athletes because they work long hours and cover a lt of distance over a small area of tiled kitchen floor which plays havoc with the legs.

They are performing their work on a daily continuous basis which does not leave them too much time for recovery, especially if they have a short turnaround as many of them do.

Doing this is very hard on the body from both a psychological and health perspective.

Importantly though, from a leg point of view, and working with Ultra Marathoners (people who run or walk distances over marathon length) who also have to achieve their alloted distance for the day (or night) long term leg problems develop.

www.hazards.org/standing

Kitchen Floors and the 'Flat Floor Syndrome'

Kitchen floors are flat areas with very little contrast in their surfaces; this is good for safety and cleanliness but they are not people who have to work and walk on them for hours friendly.

Many kitchens do have rubber mats at the standing areas to make standing a little more comfortable and they are softer on the feet but they do nothing to give the calf muscles the contrast they need to work properly.

With that column of bodily fluids bearing down on the feet in and all that weight in the veins on a consistent
basis it comes as no surprise that over the long term, varicose veins develop.

(These are caused by the pressure from the weight of the blood widening the diameter of the vein and allowing gaps in the one-way valves to open allowing blood to flow back towards the feet)

Many hours on the feet creates problems such as swollen legs and ankles and varicose veins

Swollen ankles can be cause by the calf muscle pump not working efficiently

Other problems caused by calf muscle pump inefficiency include

• Varicose veins

• Poor circulation

• Lymph system inactivity

• Venous return reduced

Why do the feet swell?

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

How to reverse the fluid build up in the legs?

The accepted way is to lie with the legs elevated so the fluid flow reverses

The passive way

Elevate the legs

Does the busy chef with family and house hold commitments in btween shifts really have time for this?

No of course not

Why not just make the calf muscles work at their other job?

The Calf Muscles have other purposes than to just help move us from one place to another; they are the prime movers in lower leg circulation

The Calf Muscle Pump

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.

The the arteries veins take blood away from the heart to the rest of the body and the veins which have one-way valves in them take it back to the body again; the way used blood gets back up the legs so that it can be replaced by fresh blood is by a special system called

The Calf Muscle Pump

The calf muscle pump 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 the valves, 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.

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.

Making the calf muscle pump work again will take some of the pressure away from the lower legs and let fresh blood into the muscle tissues to help the legs recover

A group of athlete's most similar to the Chefs are the 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 and the muscles are angry-this can interfere with their sleep because their muscles cannot cut off and stop moving.

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

The long term effects on both groups is also similar

www.hazards.org/standing

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 when the legs are fillingup with fluid.

First aid needed for fatigued leg muscles

The faster the legs receive help during or after a long day, 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.

Elevation is too ‘passive’ and obviously not too efficient as there are so many lost days off work still through industrially caused diseases.

Active recovery

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

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 applied through

The latest in non-technical, non-invasive 'cutting edge' solutions to fatigued aching legs relief-the World Run Recovery System

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

The World Run Recovery System-A tested Trusted Alternative

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

Win! Win!

It is very difficult for the 'Accidental Athlete' to win any races as they are competing with themselves on a daily basis, but in this situation everyone wins.

With your support I get to on the World Run and the 'Accidental Athlete' gets the very same recovery system I will be using on World Run 2!

There are not enough funds to cover my time on the road so I am making my many years of knowledge available for the princely sum of $20 a manual.

This will go towards defraying my costs of being involved in the world run project, and at the same time let the marathon runner share the experience of a recovery similar to that of the world runners at a very affordable price without coming with us to get my skills!

Please buy a manual and help support me on the run

In Australia it is very difficult to get sponsors unless you already have a big name as a star-

For support crew who do cannot supply glamor it is impossible.

*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.

It is Light Manual muscle Relaxation that calms them down

Chefs Aching Leg Recipe

Contact mgillan@hotmail.com

Some links

http://www.promote-health.org

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

http://www.holidays-all-inclusive.net







Copyright 2007 aching-legs.org