relief of aching legs using the World Run recovery system

Are You Going On A Long Flight?

If you don't use it you lose it!

• Are you going to be sitting for hours in a confined seating area in coach class?

• Do you want to keep those legs from getting too stiff during the flight?

• Do you want to recover as soon as possible after the flight so you can enjoy your sightseeing ?

The World Run Recovery System can be both your Micro Gym and Recovery Center

Why Will You Lose It If You Don't Move?

because apart from making you stiff it will affect your circulation

Do you really want this to happen to your legs?

This is near deep vein thrombosis after a long flight
(yes it was me-I copied what people around me was not doing during a 23 hour flight from Australia to London-I do not know how they finished up-possibly only their doctor or undertaker would know))

or this?

Swollen ankles (edema) fluid build up in the tissues; fluid cannot be pumped away fast enough as the calf muscle pump is not working efficiently, so the ankles will swell.

(yes me again-this is why I call myself The Aching Leg Institute of Hard Knocks-everything is learned by hands on experience)

What Happened?

Other than medical reasons which should have been checked out and have been or is being dealt with what can cause legs to swell on a long flight?

When sitting in a confined space of an airline seat there is not much to do except read or be amused by the in flight entertainment; this means that the legs are not moving enough to work the leg muscles..

As the flight wears on the legs are really moving very little so the used bood in the lower legs and feet is not being pumped back to the body for refreshing and recirculating.

When it just sits, there is no fresh blood going to the leg muscles so they fatigue and feel heavy and the legs ache; water starts to separate from the used blood into the tissues and as it can't be pumped up the legs back tot the body the ankes swell.

This swelling is a minor inconvenience if this is all that happens; the passenger is lucky compared to the one who develops another problem-Deep Vein Thrombosis which I came quite close to during my flight.

Gravity and the weight of blood in the body

Water is subject to pressure-the deeper it is the more pressure there is at the bottom; on the surface the swimmer feels none, but the deeper he goes the more it affects his body as the pressure increases.

The term for this is Hydrostatic pressure (Hydro-water Static-standing still) and is measured in mm hg.

Blood in the body is similar; in a standing person, the pressure at the head is almost non-existent, but at the feet the lowest part of the body, because of the weight of the blood, the pressure is higher.

Head -10 mm hg

Feet +90 mm hg

The body is subject to 2 types of pressure down towards the feet

Pressure from the arteries

The heart pumps blood under pressure through the arteries to all parts of the body; including the legs; because it is being pumped, this pressure is higher than the standing still pressure (Static pressure)

Pressure in the veins

The veins carry the used blood back to the body again for renourishment and recycling back through the body as fresh blood.

Hydrostatic pressure holds this down in the lower legs as it cannot return by itself against gravity.

What goes down should go back up

To avoid circulation problems the supply and return of blood from the lower legs should be balanced

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 squeeze 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 calf muscles provide power

All pumps need power to work them and the calf muscle pump is no exception; this is provided by the calf muscles themselves applying pressure to and releasing it to the veins; in this way used blood is passed through one-way valves against gravity back up the legs.

When the calf muscles are not working, the pump is not either-it has become inefficient

Problems caused by calf muscle pump inefficiency include

" Poor circulation

" Lymph system inactivity

" Venous return reduced

Sitting in one place on a long flight-the muscles do not move and provide power to the calf muscle pump

If You Don't Use It You Lose It-It Could Be Your Life

Deep Vein Thrombosis

This is a problem that can affect anyone who sits for many hours in a confined area without moving, age and sex are no defence against it; it is especially noted amongst airline passenger by the term 'economy class syndrome' although is is also known to affect first and business class as well.

Internal contributors' to deep vein thrombosis
There are many contributors to it's causes such as age, physical condition, family
pre-disposition to it, drugs, high blood pressure, women on the pill; these are internal factors and with medication and advice from a medical practitioner before the flight the chances of developing it can be reduced.

External contributors' to deep vein thrombosis
Young people can be affected through external factors so they do not escape either; drugs, alcohol, young women take the birth control pill, bruising on the legs caused by impact of bags, playing games, and doing high risk activities- and of course

Not Moving

When we walk and move the calf muscles form a pumping system to get the used blood uphill against gravity; when we don't move it doesn't work.

Why is it so?

The blood is made up of many parts-including the clotting agents which are there to form a plug to prevent up bleeding to to death from even a small cut; and anti-clotting agents which prevent them from clotting until they are needed.

Small quanties of clotting agents are always present in the blood and are usually removed by cells in the liver, but if the blood slows down they can concentrate at the rough spots in the blood vessels and start to clot.

The surfaces inside the veins are usually smooth and free of defects to allow the free flow of blood through them, but this can change when there is an infection or there has been an impact.

When a blood vessel is broken, the clotting agent takes over as the dominant agent to prevent the loss of blood.

When movement over many hours is restricted the blood is moves slowly, the clotting agents are not being removed from the blood and they start to hang around the damaged area and start the clotting process.

As there is nothing to stop the clot, it just keeps getting bigger and if it is broken away, it can block blood getting back to the heart and beyond and eventually cause death.

If caught in time, medical treatment can reduce the chances of this happening.

While there are systems available to help minimise the chances of developing a Deep Vein Thrombosis, the most important way is to actually move!

If You Don't Use It You Lose It-It Could Be Your Life

A way to use it while sat in your airline micro space is to use the Micro Gym Manual all you need is a strap!

The system can be used sitting in your micro space on your flight, if you have a window seat this saves the problem of asking whoever is sitting in the aisle seat who has probably taken a sleeping tablet if you can squeeze past them.


Let's now assume survival after a long flight with just swollen legs and ankles

First aid needed for leg muscles

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.

There are ways to give the legs first aid

Recovery takes different forms

Passive and Active

Passive Recovery for aching legs

This means letting the legs have their own way and letting them fix themselves up

-10 mm hg

+90 mm hg

Lying on the back with the legs higher than the body to help fluid drainage back to the body may help relieve them because it reverses gravity.

Lying down with the feet up so the legs can drain of fluid may not be an option because as it relies on gravity;it needs time to wait for this to happen and the tourist may want to be out seeing the nightlife.

Go back to the hotel/villa/hostel/ tent and spend the next couple of days not doing any sightseeing (might as well have stayed at home)

(anything interesting on the television-can you understand the language?)

This advice is usually ignored because it is too time consuming, if someone has been flying for hours and are on a limited time schedule they do not have time to have their legs elevated waiting for the fluid to drain.

The secret to a faster recovery is to reduce input/output required through-

Active recovery

Means taking a pro-active role in helping the calf muscles to recover

This can be done using non invasive

• Simplicity

• Predictability

• Consistency-conditions the muscles by repetition.

This is applied using the latest in non-technical, non-invasive 'cutting edge' solutions to fatigued aching legs relief

Advantages of using the World Run Recovery System

It is Do It Yourself recovery

• No disrobing

• Works with the muscles not on them

• No oil used

• Non invasive

• User friendly

• Easy to learn

Turns Your Accomodation into a Micro-Recovery Center

The chair in the foreground was the area I lived and worked in for 24 hours during the 2007 Montreal World Distance Championships-is your accomodation this bad?

People usually travel economy class because they have financial constraints; while there are companies that specialize in muscle recovery after a long flight, they operate mainly in the big city hotel areas and can be expensive for the budget traveller.

A cheaper option is to have a system that is do it yourself and flexible enough to do anywhere at any time and does not need equipment to be carried; this will cut down baggage wieghts and be easier to carry.

Where ever you stay can be turned into a mini recovery center

In 2008 the World Run Project starts-I am the Muscle Recovery Specialist as part of it and expected to be on the road with the 2 runners for a fair part of the distance.
www.worldrun.org

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.

There are not enough funds to cover my time away so I am making my many years of knowledge available to the public.

Buying a manual form me will defray my costs of being involved in the world run project, and at the same time let the airline passenger share the experience of a recovery similar to that of the world runners at a very affordable price.


$20.00 a manual.

The Long Flight Micro Gym and Mini Recovery Center is available in PDF format for download now!

Win Win!

It is very difficult for the airline passenger to win any races as they are competing with themselves and their circulation on a per flight basis, but in this situation everyone wins.

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

www.worldrun.org

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 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 :-)”

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


Warning
Do not self diagnose-before having any treatment at all on legs that look similar to mine after a long flight, it is strongly recommended that any underlying cause of them is investigated by medical professionals-the first stop is to the doctor.

I did not go!

Why not?

Because I am a stupid old man who did noy believe it could happen to me-things like that only happen to other people!

































Copyright 2007 aching-leg.org