relief of aching legs using the World Run Recovery System

The Calf Muscle Pump-its part in fatigue-its contribution to recovery

What is the calf muscle pump?

The calf muscle pump is a pumping system made up of the calf muscles and is a way the body provides for moving used blood against gravity back up the legs and feet to the body so it can be renourished and recycled again

It is made up of all the muscles in the legs but the main power to work it comes from the calf muscles which as we walk and move compresses the veins opening the one-way valves in the vessels letting fluid pass through them on its way back to the body

This system seems to be generally ignored by many people until there are problems with swollen legs, varicose veins, or many other problems which can affect general health (see www.hazards.org/standing)

To keep the circulation in balance as much fluid has to come out of the legs as goes into them and when the legs are young and the muscles flexible, the calf muscles work very well usually-but as we age, the muscles can tighten and lose flexibility

The veins and arteries also tend to lose their elasticity and ability to allow the free flow of blood through them-poor circulation can be a side effect of ageing and so keeping the circulation going can be a major problem

Poor medically caused leg health should be referred to those best qualified to deal with it-the doctors, but there are non-medically related problems that can be dealt with by some simple activities

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 used blood back up the legs to the body against gravity again

The Legs-the calf muscles part in fatigue

It is when the pump is not working properly through circumstances such as too much standing, walking, sitting, muscle tightness or soreness through activities such as sport or occupation that gravity is allowed to take over and affect the legs ability to pump used blood and by-products from the legs back to the body for recycling

As the circulation starts to slow, there is less movement of fluids; as the used fluid remains trapped in the lower legs, it prevents the supply of fresh oxygen filled blood to the muscle tissues, and as the muscles need a constant supply of oxygen, to maintain optimum performance, the legs start to fatigue

Calf Muscle Fatigue

Inactivity of the calf muscles-this not only reduces activity further it reduces the benefits that may be gained from exercise when it does happen-it also reduces the ability of the legs to contribute to their own circulation

By not moving the legs, 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

Calf muscle fatigue, tight muscles, and poor lower leg circulation can chase each other around in a cycle that is difficult to break out from-each is a self destructive part that props up the other parts of the cycle and it will take a circuit breaker to disrupt the cycle of fatigue

Leading to even less activity as the weight gained makes it more difficult to walk, so more weight is gained and the risks to health increase-when walking is attempted, the changing body shape supported by the legs adds pressure to the leg joints and muscles, and it becomes difficult to do activities like climbing stairs

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


The Calf Muscle Pump-its contribution to recovery from fatigue

The calf muscles may have got themselves into this position they can also get themselves out of it-you just have to make them work to get you out of it by giving them a little help and a circuit breaker to get out of the cycle of tiredness, and fatigue brought on by tight tense muscles-you can service them as you would your car-a change of blood and a muscle service

Giving a leg service

Servicing the legs

Leg health is very important to most of us who are reliant on our legs-without them we lose our independence, and if we do not look after them while we have them we can get into deep trouble later on in life

Looking after the legs will reduce fatigue and reduce the chances of having falls and other accidents through slower reaction times-it will also minimise the discomfort from things such as varicose veins and swollen ankles which can slow the feedback from the feet to the brain about the underfoot environment-without this feedback it is possible

You service you car, change its tyres-service you washing machine if it is making strange noises-even service your computer by getting rid of old files and defragmenting its hard drive-service your bodily needs by feeding it-but the legs are never serviced, they are usually forgotten about until something goes wrong with them

Service the legs now to minimize problems later

It is not until we see our legs after years of abuse and notice things such as stiffness, varicose veins, arthritis, restless legs instigated by angry irritated muscles that we realize that we have neglected looking after them

Some conventional ways of keeping the blood flowing

• Drugs

• Vitamins

• Wear special stockings

• Shoes wear good ones

• Massage

• Have the legs elevated

You can service the legs in different ways-you can do it passively or do it actively

The accepted passive way of recovering the legs when they are tired and fatigued is to use gravity

Being upside down with the legs elevated takes advantage of gravity to open one-way valves in the veins in the legs to let used fluid flow through them back to the body

Passive servicing

Passive servicing is a slow way of doing things and while generally accepted there are disadvantages to doing this

• It needs time to do

• How long it takes to be effective for any given session

• Someone doing this can get cold

• The muscles stiffen up

Standing and walking can be difficult until the muscles warm up again and on standing too quickly many people can be disoriented and experience dizzy sensations which increases the possibility of falls

The alternative is to take a pro-active role in the servicing, care and maintenance of the legs

Servicing the pump

Like most other mechanical devices, the motor that provides the power to work the pump needs servicing every so often otherwise it does not work too well-the motor (the muscles) can't of course be serviced as in the way of mechanical things, being taken apart and have new bits installed, but they can have servicing using the mechanical techniques of

• Pressure

• Levers

• Movement

Blood circulation is as it says-a constant circulation and turnover of new blood for old which keeps the tissues healthy if not much depleted fluid is removed from the legs-not much fresh blood enters the muscle tissues so they fatigue-the legs need servicing

When thinking of servicing the legs, many people may think massage

The main obstacles to effective massage systems for those who are not usually involved in such things are

• Lack of information-which is the best type to use on aching legs?

When it involves soft tissue work and its suitability with them; most conventional systems are just too hard because they require a high skill level that not everyone is capable of achieving

The lack of skill can threaten, damage or make worse underlying issues in the muscles by provoking the muscles into defending themselves from further injury-many grey power people may find it difficult attaining the skills needed to do it effectively

• Affordability

Lack of financial reserves-ability to study-facilities such as massage schools and teachers for learning the handskills required for modern massage techniques impact on the benefit that flow from massage were it available

• Lack of access to practitioners

See how many practitioners are actually close to where you live-it is generally assumed that the people have the financial ability to be able to afford the care and services of the therapist-it is unfortunate that the therapists mostly live in or around larger centers and cities and are unavailable to people who live in more isolated regions and have less disposable income

You could do it yourself-but there are problems with this option

• Lack of access to training schools in certain areas

• You only learn how to massage someone else

To do a full course in recovery systems will cost hundreds of dollars in fees, there is also the time needed to study physiology, anatomy, and the hand skills needed to do it-many older people have problems with coordination in doing massage strokes such as 'pettrisage' and 'tapotement' they need lots of practice to master the hands/muscle/brain coordination required for modern massage systems

And then it may not be suitable for your needs because it may not be portable enough, you will also have to carry oil to provide lubrication between the hands and skin, massage table, towels, but you have to buy them first and this can be expensive for the use that you will get from them

Conventional recovery work is invasive because it involves uncontrolled finger force on and into delicate muscle tissues leading to injury if done by someone who is a novice at using their hands

Ultra Marathon and what is learned on it can benefit someone who looking for leg servicing

Ultra marathon is anything over marathon distance-it can range from 24-48 hours-6 days-16 days or over-across continents or even like Jesper Olsen-around the world www.worldrun.org

Problems experienced by ultra marathoners include

See if any of your downsides are here

Muscle and mental fatigue-stiffness-tiredness-muscle cramps-muscle spasm-poor coordination-poor circulation-muscles not working-refusing to work-sore hips-foot problems-mental stress-outbursts of temper-cold feet-hot feet-creeping feelings up the legs-down the legs-inability to move after sitting down for a short time-angry muscles-inability of the brain to shut the muscles off on going to bed to rest-poor sleep-swollen ankles-joint pain-vague aches and pains in various parts of the body

They actually compress time and stress on the body into a short space of time and suffer many of the problems that may be being experienced by someone who needs a leg service

I service ultra marathoner's legs

At events I attend, that is all I do-I do not do any repairs or fix anything except blisters-am the ultra marathon version of the racing car or motorcycle pitstop

The ultra athletes I work with can't afford downtime and have to rely on my skills as a muscle recovery specialist to assist their legs to recover quickly enough so they can get back onto the road or track without complications or time wasting

He just had his legs serviced-look at him go now!

Most other forms of maintenance needs tools to do the job but leg maintenance already has the tools supplied-they are your hands-I do this by simply using the hands to increase the lower leg circulation

The method I use is called Light Manual Muscle Relaxation-it can be done

• Simply

• Easily

• Without any massage experience

• Without any threats to muscle integrity

• Without any need for greasy oil, towels or equipment

What makes Light Manual Muscle Relaxation (massage-lite) different?

Light Manual Muscle Relaxation works with the muscles not on them

Because it uses the 'snowshoe' effect of spreading the load, weight and pressure of the hands and fingers it does not stimulate pain receptors or produce friction or heat-therefore it can be done 'on demand' or as often as required

The latest in non-technical 'cutting edge' solutions to substitute complicated massage therapies that only trained practitioners can do (if they are available) for a simple maintenance system that can be used by anyone

Light Manual Muscle Relaxation-anything else for a quick leg service is a luxury or not necessary

Some references for Light Manual Muscle Relaxation




To: mgillan@hotmail.com
Subject: RE: Emailing: m gillan reference.doc
Date: Mon, 4 May 2009 16:48:31 +1000

Hi Michael,

COBURG 24 HOUR CARNIVAL

May 3rd 2009
TO WHOM IT MAY CONCERN

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

http://www.coburgharriers.org.au/joomla1/component/option,com_frontpage/Itemid,1/

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

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


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

To find out how it all works-you can buy a copy of the following text books at huge cost and try to work out how Light Manual Muscle Relaxation is done and spend the next few years doing trials at extreme events as I have -or you can save yourself time and money buy my manual where it has all been done for you

*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

(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)

Manual of leg servicing US$20

Light Manual Muscle Relaxation-massage-lite-the physiology based servicing system for legs-any other way is just a luxury-or not necessary

Some links


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


http://www.promote-health.org

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

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