womens sports and aching legs recovery

Michael Gillan developer of Light Manual Muscle Relaxation

I should emphasise for the benefit of those who may be of a delicate disposition-I am discussing using manual therapies as an aid for recovery

Other conventional manual therapies have their place in appropriate areas and settings but this is not in the field of dealing with recovery in extremes of weather and hygiene and physical discomfort

It also has no place in the world run of which I was part of on worldrun 1 and am part of on world run 2 www.worldrun.org

the world run training camp-Denmark 2007

Light Manual Muscle Relaxation or the World Run Recovery System in its sports recovery mode was accidentally developed at the 1995 Colac 6 day event in Australia

The core philosophy of Light Manual Muscle Relaxation

The Calf Muscle Pump plays a key role in Lower Leg Circulation by pumping depleted blood against gravity back up the legs to the body-if it slows down or stops working used fluid builds up in the legs

This can result in fatigue, tiredness and leg exhaustion as muscles need oxygen to maintain maximum efficient working capacity

As the abilty of the heart to supply fresh oxygenated blood is limited, a cycle of poorly performing muscles unable to send used blood back for recycling through the system reduces the blood flow further

Light Manual Muscle Relaxation acts as a circuit breaker by restarting the calf muscles to work the pump and reduce some of the built up pressure-this allows fresh blood to flood the muscle tissues and facilitate a faster recovery
(see the 1995 Colac result sheet for example)

Ultra Marathon

What makes ultra marathon special in being able to test recovery systems to extremes?

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

Therefore they have benefits that are unavailable in other fields of sport

• Consistency

Because it has long event times with the same participants-entrants, officials, helpers, recovery area staff (usually me only at my official events-not through choice, but they just can't get anyone else-volunteers anyone?)

This makes it easier to keep track of who is doing what-especially in the recovery area

• Reliability

The entrants are the same people doing the same thing day in day out-it is possible to see if anything you have done to them has speeded them up or slowed them down because all it takes it a look at the daily distances achieved in the previous 24 hours

• Checkability

At track events, there are independent relays of lap counters or at bigger events they may have electronic tags to keep count-all of these are tallied on an ongoing basis to make sure there are no mistakes

If a world record broken these are double checked before being sent off to the world ultra body for verification

• Endurance

It is all about endurance and how far someone can run or walk

This pushes the body to extremes both mentally and physically to the extent that for some it is impossible to move think or move (masochistic?) or just because of the challenge?

Problems experienced by ultra marathoners include

blisters-muscle and mental fatigue-stiffness-tiredness-soreness-muscle cramps-muscle spasm-poor coordination-poor circulation-muscles not working-refusing to work-sickness-sore hips-foot problems-hypothermia-mental stress-outbursts of temper-poor judgment-halucinations-hyperthermia-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 off the muscles on going to bed to rest-poor sleep-swollen ankles-joint pain-vague aches and pains in various parts of the body

Conditions range from arctic through to desert and temperatures from extreme heat to extreme cold in isolated and dirty unhygenic places which do not allow too much washing of clothes and towels or showering for the runners and walkers

Storms-dirt-dust-snow-ice, sun-wind-rain-terrain are all enemies of the legs and muscles recovery on a daily basis

Recovery

The area of recovery and dealing with fatigued sore muscles does not require the high degree of skills and co-ordination needed for doing conventional therapies be it sports massage, swedish massage or even relaxation massage because there is nothing to fix or treat

The muscles are simply overused and and overstimulated and 'angry' at being abused-therefore they do not need further poking and prodding-especially by someone without the necessary skillset needed to effectively use rowing strokes, petrissage, crossovers and other strokes used in modern massage techniques

Recovery is an area that anyone using the approach of working with the muscles not on them can do because all they are doing is facilitating the muscles recovery leaving the body to finish the job-which it does very well by itself

To show how well the body can recover itself with an appropriate approach below is a chart from the 1995 Colac Event when I started the change from working on the muscle to working with them

The results on a daily basis are read from the name across the page-the spike in distance happened as the changeover started to take effect-normally the results are as for the bottom group of people as fatigue and injury take their toll

What is the difference between Light Manual Muscle Relaxation and conventional massage for recovery?

Conventional Recovery Systems

Conventional forms of recovery are too inflexible and cumbersome to use in this sport-
they need lots of equipment such as lotions, potions, creams, table to work on, towels and if the athlete is on a long road run these can take up too much room.

If like Jesper Olsen who was self supporting most of the way around the world and pushed all his stuff in a baby jogger he would not have any room for food and water to be carried www.worldrun.org

Conventional systems need a high skill level to avoid injury

Conventional massage uses a 'ski' effect that produces friction and heat through a rubbing or gliding movement over the skin-too much can overstimulate the pain receptors in the skin and muscles making them sensitive and sore-this reduces the effective use of massage until such time that the sensitivity decreases

Conventional recovery work is invasive because it involves the hands working on and into on and into delicate muscle tissues; uncontrolled finger force from an unskilled operator can cause injury rather than prevent it

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

Any stretching of the muscles if done too hard can add extra tension to the tendons and where they insert into the bones leading to injury

• Needs many hours training and practice to master the technicalities of the strokes

• Needs study-physiology-Sports Sciences

• Many interpretations of strokes and depths on the muscles

• Many methods of application of strokes-rowing-stroke-petrissage-tapotement

• Needs disrobing

• Loses body heat through conduction-evaporation-radiation-friction

• Needs oil to prevent friction

• Works on the muscles

• Uses the fingers-may stimulate pain receptors

• Needs equipment

Light Manual Muscle Relaxation

My equipment needs for Light Manual Muscle Relaxation-a chair

True Story-When I went to look after the Danish team at the 2007 24 hour world championships in Montreal, the airline mislaid all all my clothes, tent and everything else, except for the few things I carried on board the aircraft with me

My equipment for the whole race consisted of a chair (next to the bottles) for eating sleeping and working on

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 so does not stimulate pain receptors or produce friction or heat-therefore it can be done 'on demand' or as often as required

• No disrobing

• Needs no oil

• Works with the muscles

• Uses the flat hand

• Does not need equipment

• Needs only minutes to learn

• Needs only basic understanding of what you are doing and why

Only 4 basic movements

Only 1 depth-that is light

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

• Non invasive-working with the muscles not on them

• Simplicity-easy to understand

• Predictability-By not changing information fed into the brain all responses become automatic

• Consistency-conditions the muscles by repetition

The latest in non-technical 'cutting edge' alternative solutions to substitute complicated massage therapies that only trained practitioners can do (if they are available)

Light Muscle Manual Relaxation the tested trusted green 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

The World Run Recovery System only uses the hands and the knowledge of using them effectively

Other reasons for using Light Manual Muscle Relaxation

How far away from a massage therapist are the world run team if they needed one?

In Copenhagen 5 1/2 hours away by train and it is doubtful that if they were prepared to travel they would have known about the problems that are peculiar to this group of people because they have never had exposure to them

How to bridge this gap of not enough trained people and need for them is very difficult but it can be done

People who live in isolated areas are subject to similar problems as those in more populated areas with full massage access-but they have to deal with this isolation and not worry about it

The main obstacles to effective massage for someone who is untrained in conventional systems are

Lack of information

Many towns and cities do not have information freely available or massage schools or therapists trained in recovery to cover a populations needs-so there is a gap area between those that do and those that can't that needs filling

Isolation and lack of facilities

The gap being filled on the island of Mors in Denmark-an indoor horse training arena

no massage school required-just willing participants

They are being trained

• Simply

• Easily

• Without any massage experience

• Without any threats to muscle integrity

• Without any need for greasy oil, towels or equipment

I deliberately designed Light Manual Muscle Relaxation around the extreme conditions that are encountered in ultra marathon events

Affordability and Ability

If there are schools that teach massage available they may be too expensive for tuition and anyway the methods they teach may be too technical and beyond the hand coordination of many people

The systems may be inappropriate because to simply help the legs recover relies not so much on technical knowledge but in the way the small amount of knowledge needed for this is applied

Using anything but simple movements to work with the muscles is like using a sledgehammer instead of a teaspoon to crack an eggshell-it is just too rough and aggressive on the micro veins and arteries in the muscle tissues

Unfortunately I am not available for hire, because I am going on the next world run which is on now www.worldrun.org


Win Win!

It is very difficult for everyone to win a race, but in this situation everyone does; with you support I get to on the World Run and the fun runner gets the very same recovery system I will be using on World Run 2!


US$20.00 ebook PDF format

References and citations

PubMed

Manual massage and recovery of muscle function following exercise: a literature review.

PMID: 9007768 [PubMed - indexed for MEDLINE]

The mechanisms of massage and effects on performance, muscle recovery and injury prevention.

PMID: 15730338 [PubMed - indexed for MEDLINE]

http://www.webmd.com/content/Article/92/101950.htm

SOURCES: Hinds, T. Medicine & Science in Sports and Exercise, August 2004; vol 36: pp 1308-1313.


Modelling in the manual by Nicholas (16)

Photographs by Jessica (7)