relief of aching legs using the World Run recovery system

Nurses are 'Accidental Athletes'

Nurses are accdental athletes because they work long hours and cover a lt of distance over a small area

Why are they being classified as accidental athletes?

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.

At the hospital I work, it is nothing to see the same nurse leave after doing an afternoon shift and find them back at work for the next day shift.

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

One of the solutions to working the short turnarounds has been to introduce 10 hour shifts-while this is fine to cut the short time at home out, the extra hours on the feet creates other problems

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

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 fluid 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.

Blood in the body is similar, at the head, the pressure is almost non-existent, but at the feet the lowest part of the body the pressure is higher.

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

Head -10 mm hg

Feet +90 mm hg

In a standing person, pressure in the veins is low at the top of the head and high at the bottom; the pressure and weight that is placed on the veins in the legs is very high; the only thing preventing all the fluid running out of the feet is the ends of the toes!

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

How to reverse the fluid build up in the legs?

The accepted way is to reverse the position so the fluid flow reverses

The passive way

Elevate the legs

Even with the 10 hour shift reducing increasing the turnaround time does the nurse with family and house hold commitments really have time for this?

No of course not-to pump the used fluid up the legs is what the Calf Muscles are for

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.

Ward floors
Hospital floors are flat; this is good for pushing patients and beds around, but it does nothing to give the calf muscles the contrast they need to work properly.

There are 2 main groups of people with Aching Angry leg recovery concerns

The 'Intentional Athlete' with sports related leg recovery problems.

They make a deliberate choice to do a chosen sport; this could be running-walking-soccer or any other sport they choose to do.

The ‘Intentional Athlete’ goes out to

• Goes out with the intention of competing

• Does it for fun

• Just does it

• Can call a halt to whatever they are doing whenever they wish

The 'Accidental Athlete’ who

• Is in an occupation that requires them to stand or walk or sit in an office on a daily basis

• Has no intention of being an athlete

• Does not want to compete

• Does not want to get to any level of fitness

• Has to work for a living

• Has no choices.

A group of athlete's most similar to the accidental athletes 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; it is because 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!

www.worldrun.org

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!

Nurses the Accidental Athletes

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 the World Run Recovery System that calms them down

Contact michael@hotmail.com


Copyright 2007 aching-legs.org