relief of aching legs using the World Run Recovery System

Laboratory Scientists and Workers Aching Legs

Scientists and lab assistants who spend all their day in a lab do not usually cover much ground-they are limited to movement in and around their machines- this make them vulnerable to tired aching legs, and varicose veins, and whatever else they develop for more problems that can affect their health over the long term (see www.hazards.org/standing)

When they get home at the end of the day, lying down with the legs in the air is the last thing they need-it is too passive and time consuming-an active method of recovery is preferable

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 is usually given is to wear a good pair of shoes and on going home to lie down with the legs elevated to allow the fluid that has built up in the feet and ankles to drain back to the body

Here is an image of a leg of a swollen lower leg and ankle-it shows how lack of movement can affect lower leg circulation and make the feet uncomfortable in the shoes at the end of the day

Over the longer term, aching legs can affect the health, the long term effect on the lower legs and circulation may lead to health problems

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 a simple effective pro-active recovery system

Light Manual Muscle Relaxation-a self help massage-lite recovery system

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)

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

The calf muscle pump is a very important part of the circulatory system-the purpose of the calf muscle pump is to force used blood against gravity up the legs back to the body for recycling

The muscle pump is made up of all the leg muscles-the main motors for the pumping system are the calf muscles, the soleus which is used for standing and walking and the gastrocnemius used for running and jumping, and together they work to move blood up the legs by alternately putting pressure on the veins and releasing it

The calf muscles form the calf muscle pump

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

The veins which take blood back to the body have one-way valves in them which stops blood from flowing back down towards the feet when they are closed-as the muscles apply pressure to the veins, they open the valves, letting blood pass through them; when the tension is released, they close again

If someone has a job that involves standing for long periods the weight of fluid in the body can put pressure on the on one-way valves causing the veins to widen and gaps in the valves to allow leakage of fluid back into the lower legs

Massage and recovery

Massage is one of the most commonly used (and cheapest) forms of recovery from stiffness and soreness-and it is 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 person for it

• The body recovers itself-the recoverer 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 your therapist can't accept this then find another one because they have a belief that they are the responsible for your recovery and will probably not listen to what you want and not listening, accidents may happen that causes muscle damage and extending your recovery time

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

To illustrate my point-I recently officiated as the recovery person at a 24 hour 100 mile event, I have my own area slightly away from the track where people come in when they have pushed their boundaries too far, and I am usually kept busy from about the 12 hour mark

I did not know there was a rogue therapist pulling the walkers off the track until one of the sports trainers on a walk around caught him digging into one of the walker's muscles and reported what he saw to the official in charge

It was too late of course, the damage had been done, and she had a bad injury to her buttock muscles which made it impossible to continue walking-her event had finished and she went off home devastated

It turns out he was a qualified massage therapist, but had only worked with huge football players, and while he may have been good in that area, did not have the slightest idea and could not adapt to recovery of slightly built walkers who had just pushed things too far

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)
Many power walkers go into fun runs etc. but if you go and are tempted to try a massage, watch the therapists first and see whether they are asking questions of the person they are working with and communicating what they are intending to do, or whether they are just doing what they want to on the theory that they know what is best for the person on the table
SANDRA BROWN 1996 Ladies 1000 Mile World Record Holder
1999 Ladies 100 mile Race walking World Record Holder

The theory of Light Manual Muscle Relaxation is based on

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)

While the practical part of it is fully hands on work at many ultra marathon events both in Australia and internationally (see references)

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

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 and do it yourself with a stripped down massage-lite system

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

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

• Simplicity

• Predictability

• Consistency

• Non invasive

• User friendly

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

Light Manual Muscle Relaxation-massage-lite-any other way is just a luxury-
or not necessary

What they say about 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 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 :-)"

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 in 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

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

Lab Worker Aching Legs

Reference material

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)

"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)







mgillan@hotmail.com