relief of aching legs using the World Run Recovery System

Aching Legs are a Health Hazard for Customer Service Workers

aching legs-if you can't prevent them-recover them

Customer service workers whether they are checkout chicks, checkout operators, floorwalkers, waiters/waitresses all have one thing in common-they get aching fatigued legs that some days feels like this when they finish

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)

But I walk and work on carpet and it saves me impact by cushioning my feet as some people might say and I still get aching legs

The image above shows an exaggerated example of why this can happen even when an attempt is made to combat them by wearing running/walking shoes/trainers/sneakers for comfort if it is allowed

This person was on a track for only 6 hours which is much less time than most people have their shifts for, and they do this on a consistently daily basis

• Notice the muscle definition caused by tightness and tension in the calf muscles-as they walk, the lower legs are also filling with by-products of muscle movement and this is not being pumped away from the muscle tissues-this is necessary to let fresh blood into the tissues to help them recover

• Next notice the edge of the heel as it strikes the soft surface-it sinks into the surface with the rubber compessing as it absorbs the force of the impact-this energy is temporarily stored in both the rubber and the surface until the weight is lifted then it gives a spring to the foot which travels up the ankle and shin

• See how the back foot is bent with the toe area contacting the surface and supporting that part of the body weight sinking into the surface with a similar effect of energy storage and release

All these forces and pressures dissipate up the legs in a similar way that a pebble thrown into a still pond sends ripples across the surface of the water

and contributes to leg fatigue

What can the customer service worker do about aching legs?

see a physician and get the medical components checked out as there are many things that can contribute to them

become informed and try things that are out there until you find something that works for you, see a podiatrist, or other leg and foot person see if is the way you are walking that is contributing to the aching legs, see a foot specialist

If all else fails, you should be concentrating on the recovery aspect during and after the shift so you can get ready for the next one

Aching legs can be detrimental to general health and can contribute to stress-for more on long term effects of poor lower leg circulation on the lower legs

If the poor circulation is medically related there is not much to be done except get them dealt with by the medical profession-but if the lack of circulation it is related to not moving enough then it may be helped by restarting the calf muscle pump

Muscle health is based on having a constant supply of oxygen and nutrients to them

To maintain the supply of fresh blood to the lower legs a balance between what goes into the muscles and what comes out of them is important-fresh blood can't enter the muscle tissues if nothing is coming out of them

The blood

Blood is made up of many parts-it is a mixture of cells and a watery liquid, it contains things like nutrients (such as sugar), hormones, clotting agents-the blood is pumped under pressure from the heart to the extreme parts of the body through vessels called arteries which break down into smaller vessels called arterioles, and even smaller ones (capillaries)

By the time it reaches the feet and toes, all the pressure has run out and there is nothing left to take it back up the legs and into the body for renourishment and recycling again

This job of moving the used blood which carries all waste products to be flushed out of the body-is given to a different set of vessels called the veins-these have a series of one-way valves in them that open and close forcing used blood back up the legs against gravity-but to do this it needs a motor to work the system

The legs already have a pumping system in place but if it is not working then nothing moves

While the watery part of the blood can move in and out of the vessels, the larger parts, the blood cells and platelets can't

Edema (or collection of fluid) that gives the ankles that puffy look is caused by blood collecting at its lowest point of the body, the lower legs-and the fluid separates from the blood and fills the tissue spaces around the feet and ankles-as it can't be pumped away fast enough the ankles swell

To help pump all the fluid from the lower legs, the veins rely on the Calf Muscle Pump

The muscle pump is made up of all the leg muscles-the main motors for the pumping system are the calf muscles

When standing upright for hours concentrating on work, the calf muscles are inactive-they are not doing their job as motors for a pumping system designed to move used blood and lymph fluid from the lower legs

They usually work as a pair by alternately putting pressure on the veins and releasing it-this takes used blood back to the body through one-way valves which stop it flowing back down towards the feet again-when standing for long periods the pump is not working

This leaves all the weight of the body fluids in the veins putting pressure on the vein walls causing them to widen-gaps appear in the valve flaps allowing leakage of fluid back into the lower legs-oops-varicose veins

Lack of movement 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

This can lead to long term leg health problems (See www.hazards.org/standing)

Occupational health and safety issues with aching legs are a constant problem, and one that is difficult to deal with-usually the best advice that can be given is to wear a good pair of shoes and recover by having the legs elevated to allow the fluid that has built up in the lower legs to drain back to the body

Lying down with the legs in the air is the last thing with aching legs needs at the end of the day, it is too passive and no one has the time to do this in today's busy lifestyles and it is even more difficult if you have family commitments

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

Massage

Many people see massage as a means of removing the used fluid from the legs

The term 'massage' covers many areas, and ways of using 'constructive' touch, most of them rely on the skill of the therapist at manipulating the muscle tissues-the knowledge they use to do this requires much training and practise-they have to pass examinations in order to work in this field

Unless you know what you are doing most modern massage techniques are not only too technical-they can be too rough on tissues, arteries, and veins in the legs from uncontrolled finger force and untrained hands working on and into the muscles causing damage

The circulation is already challenged and the muscle tissues already struggling for fresh blood-working on the muscles entails using the hands and fingers to encourage circulation and this means using uncontrolled finger force into the tissues

Dealing with the muscles in an appropriate way is important if using manual therapies-to help increase lower leg circulation it is important to make a choice that is not going to make things worse

Unskilled hands working on the muscles threaten the integrity of the venous and arterial systems by breaking the fine capillaries and venules that run throughout the circulatory network of blood vessels

To prevent this, fatigued legs need something simple that is easy to do without putting the system at risk of damage

Light Manual Muscle Relaxation the Massage-Lite Green leg assistance

What makes Light Manual Muscle Relaxation so different from other recovery systems?

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

While the practical part of it is fully hands on work at many ultra marathon events both in Australia and internationally (see www.aching-legs.org for events and research undertaken) the theoretical part is based in medical physiology

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)

Light Manual Muscle Relaxation-massage-lite is a basic simple leg recovery system-it is an environmentally friendly green system because it uses the muscles themselves to do the work-this means that it does not use oil to achieve its aims

Not using oil makes it more convenient to use as there are no towels to wash which saves on washing powder, oil and water being flushed away down the drain-it also saves on electricity to run the washing machine which means less carbon released into the atmosphere

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

The unskilled muscle recoverer can use aimless guesswork and prod and poke and just move the legs in an aimless fashion and hope what they are doing is working-or they 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

Light Manual Muscle Relaxation-massage-lite the green alternative

The advantages of having a massage-lite system

• No equipment needed

• No disrobing

• No oil

• No washing up

• No long training

• No clean area needed

• Can be done by anyone

• Works with the muscles not on them

Environmentally Friendly Light Manual Muscle Relaxation-(Massage-Lite) works through

• Simplicity

• Predictability

• Consistency

• Non invasive

• User friendly

How user friendly?

I worked for 24 hours off the chair (next to the bottles) without any equipment in unhygienic conditions

How to do this just needs the knowledge of how to work with the muscles not on them!

Light Manual Muscle Relaxation is a Do-It-Yourself method based on encouraging the muscles and tissues to assist with their own circulation

• 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

It makes it easier for someone who has to become their own physical and muscle therapist-and they have to learn how to do this with a minimum of education and training

You are at this website because you obviously have an interest in lower leg problems so if you want more information on Light Manual Muscle Relaxation and you can afford it-please buy a manual

$20 PDF format

The money raised from this goes towards supporting my project on establishing classes around the world in countries that do not have access to many health services

Michael Gillan

Long distance recovery specialist

I should point out I am not a doctor so I am not treating anything and what I say should not be taken as a medical treatment or implied that it is-medical treatment should be sought and advice taken about whether it is suitable for your complaint

Helping aching legs caused by the calf muscle pump not working properly is simple-All you have to do is to read up on medical physiology and try it out-or you can go to the end and check my websites and buy my manual

(doing this you will save on doing a massage course you may not need while at the same time helping me to get onto the world run, and contribute to my aim of setting up workshops on Light Manual Muscle Relaxation in third world countries)

This runner (waving) was like the ones at the start of the article twenty minutes before this image was taken-if the customer service operator could recover during a break so quickly they would be able to concentrate on teaching rather than their aching legs-and they can using

Light Manual Muscle Relaxation

I work with ultra marathon runners and walkers (people who walk or run any distance over marathon) on recovery during and after their event-I work at events that range from 6 hours to around the world (www.worldrun.org)

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 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-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 :-)"

Manual is available for $20 in PDF format

Customer Service Aching Legs

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

http://care.diabetesjournals.org/cgi/content/full/26/12/3333
Peripheral Arterial Disease in People With Diabetes

http://www.o-wm.com/article/8057
Controversies Regarding Vascular Disease in the Patient with Diabetes: A Review of the Literature
VOLUME: 53 Issue Number: 11 author: Robert J. Snyder, DPM, CWS

http://www.videomd.com/PeripheralArterialDisease-fv-465.aspx

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

(P.150) 'Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-3994-0

(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)
My knowledge offers a simple self help-system developed on and for ultra marathon runners and walkers that works with the muscles-this makes it easy to do and it does not need equipment or any complicated hands on training to do






mgillan@hotmail.com

Some links

http://www.promote-health.org

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

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