womens sports and aching legs recovery

Social Walking Recovery

Many women walk to keep fit-during any day it is possible to see women walking around the block or favorite course either by themselves, a girlfriend, or pushing a baby jogger

The way they push themselves is is not difficult to imagine that they finish up looking something like this when they finally reach home

This is not the way to finish up at the finish of the walk

There is a mismatch in what we can do and what we think we can do that may not be apparent until we stretch the limits-then we are hit with the effects of what we have done-one of which can show up as taking longer to recover

This means that the recovery is still being worked on by the body when they go out again the next day-they may wonder why their self judged performance of a faster or longer distance is not happening

The socially walking woman is taking the edge off her performance through longer lasting muscle fatigue

Aching legs and poor circulation

Walking long distances means that the leg muscles tighten, and when they do, the calf muscles lose flexibility which stops them working properly, which prevents them doing one of their jobs they need to do; assist in pumping use blood and fluids up the legs back to the body

Leg fatigue

Part of the reason the legs ache is that the muscles are fatigued because the tissues are not recieving enough supplies of fresh blood to keep them working properly

To keep the circulation in balance in the legs, what goes down should go back up-the same volume of blood should come out of the legs as goes into them.

To maintain this balance the body has developed a pumping system

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 the power for this system

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

To assist the legs to recover when they are fatigued they need some form of first aid to empty the depleted flood and lymph fluid out of the legs to make way for fresh blood to flood the muscle tissues with oxygen

This can be done in either of 2 ways

Reversing the effects of gravity-the passive way

A way to change the pressure of gravity of course is to simply lie down with the legs elevated higher than the body-

-10 mm hg

+90 mm hg

This will let the fluid in the ankles flow back to the body so the fresh blood can flood the muscle tissues and help them to recover.

However this does not do anything towards relieving the legs of muscle tightness, so the next day is the same as yesterday for the legs-only this time, there may be the added problem of blisters to cope with.

Because it relies on gravity to do the work, the legs are just waiting for it to all happen for an unspecified period time that could be spent doing something else.

or it can be done using the active way and making the legs do the work

The active way of recovering

Taking a part in the leg recovery

Keeping the circulation in balance

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 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.

This can be done using

• Simplicity

• Predictability

• Consistency

Turn Your home into a Micro-Recovery Center by working with the muscles not on them with-Do It Yourself recovery

• No disrobing

• No oil used

• Non invasive

• User friendly

• Easy to learn

This is applied using

The latest in non-technical, non-invasive 'cutting edge' solutions to fatigued aching legs relief-

the World Run Recovery System

The World Run Project has started-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 tourist share the experience of a recovery similar to that of the world runners at a very affordable price.


$20.00 a manual

Win Win!

It is very difficult for them to win any races as they are competing with themselves and their circulation but in this situation everyone wins.

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

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

Social Walkers Recovery Article

Some links

http://www.artists-paintings.org