relief of aching legs using the World Run Recovery System

The auto passenger recovery system-let your legs survive the drive

Sitting in the passenger seat and being driven everywhere by your very own personal driver may be many people's ideal because most of the time someone else usually pays for the petrol/gas, maintenance, you do not suffer from road rage, from slow traffic or holdups- or have to be bothered too much about any accidents-the responsibility for getting you there rests with someone else

There can be a price to pay for all this though-being someone else's responsibility means they get the say on long trips on where and when the stops are taken

Speaking for myself as a driver rather than passenger, even though you know should stop for a rest and freshening walk after 2 hours or so, it is very difficult when you are on the road to physically pull into a rest area unless you absolutely have to

You want to get to the destination as quickly as possible so you can de-stress

But if you don't stop frequently, you can not only put your own life at risk from from driver fatigue but you can also put your passengers life at risk

If driving for more than 3 hours without giving them chance to get out and exercise the legs you may put them at risk from developing a deep vein thrombosis in the legs

I didn't move enough and was lucky that I didn't finish up in hospital or dead-if your passengers legs ever look like this after a long trip get them to a hospital as quickly as possible

It does not differentiate between being on an aircraft or in an automobile-to deep vein thrombosis they are all the same-and they are caused by not moving the legs enough to make the part of the circulation system called the calf muscle pump work at removing used blood and fluid from the lower legs and ankles back up to the body again

A minor but inconvenient problem this causes is swollen ankles

Swollen ankles-not too bad but inconvenient as the shoes do not fit very well

So how can these problems be avoided and letting your legs survive the trip?

Simply by having plenty of breaks from driving and getting the legs moving or for the passenger having some constructive movement to do during the trip instead of just sitting inactive-you should activate the calf muscle pump

The Calf muscle Pump

The job of returning used blood back up the legs for re-nourishment and recycling is carried out by a pumping system formed by all the muscles in the legs, but the main power for this is supplied by the calf muscles as they move, putting pressure on and taking it off the vessels called the veins

The veins have one-way valves in them which open as the blood passes through them, and closes to stop it going back down to the feet again-in this way, as used blood leaves the legs, and fresh blood replaces it-to maintain the balance between them, a similar volume of used blood should leave the legs as enters them

The first thing is to have a small understanding of the legs circulation system

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 blood back up the legs to the body against gravity again where it is renourished and recycled back out to the extremities of the body again

Calf Muscle Fatigue

If the muscles are tight, or the legs are not moved, 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-so they fatigue

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-which reduces the movement even more!

Many people just elevate the legs to allow the used fluid to drain back to the body again but not many people have the time to do this-the last thing they need when away from home is problem legs

Just resting is not the answer to recovering the legs

You have to take an active part in recovering them to get the circulation moving again!

Massage and recovery from calf muscle fatigue

Massage in sport is one of the most commonly used (and cheapest) forms of recovery from stiffness and soreness after an event-it is also one of the least understood-if considering this as part of a recovery program and considering getting someone to work with you, there are 2 basic rules in deciding the best method for you

• The body recovers itself-anything used is just there to assist or facilitate that
• No matter how good the therapist-the last man who could heal with his hands using touch died 2000 years ago

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

Light Manual Muscle Relaxation-the environmentally friendly massage-lite recovery system

The system I use to put my runners and walkers (and me) back together offers a simple system of movement and muscle assistance that helps the circulation by using the muscles themselves to start things off

It trains the muscles and brain to move together by giving the body a walk before exercise is started doing this prepares the legs for work so that when it actually happens it is easier to do

It is a Do-It-Yourself method based on encouraging the muscles and tissues to assist in their own recovery-it works with the muscles not on them

• It is not a massage system

• It is not invasive

• It is not aggressive

• It is not time consuming

• It does not need disrobing

• It does not need oil applied to the skin

• It does not need strong hands and fingers

• It does not need hand/brain coordination

• It does not need equipment

• It does not work on the muscles

• It does not work on any specific injuries

• It does not threaten the integrity of the muscles

• It does not use force on the muscles

• It does not need more than a few minutes to do

• It does not require a long course or workshop

The only reason I take my massage tableto long distance events is to save my back-otherwise I do not need any equipment to recover legs

Light Manual Muscle Relaxation (massage-lite) the physiology based recovery system-anything else is a luxury or not necessary

What makes Light Manual Muscle Relaxation different from other systems?

Light Manual Muscle Relaxation combines a sound medical physiological based theory with simple movement to offer a practical ongoing system for self recovery

Dr Guyton offers the theoretical solution to the problem of aching legs and Light Manual Muscle Relaxation offers the practical, tested, simple, oil free, environmentally friendly version
'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)

It is an alternative stripped down basic tool which uses the muscles to work with themselves rather than relying on the skills of someone who works on them

This model has many benefits for someone who has to take the place of a skilled therapist where there is a shortage of them or there is not the financial ability to afford the real thing

What do I do differently and how can the obese person benefit from my experience?

By understanding that the body is recovering itself, and using the muscles by working with and not working on them, a better circulation can be achieved

Some references for Light Manual Muscle Relaxation

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

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

www.coburgharriers.org.au

The in vehicle micro gym manual is available for US$20

Auto Passenger Micro Gym

Physiology 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

"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)

Or you can use planned and structured movement that is based on medical physiology and been tested on many ultra marathon runs and walks around the world that takes into account the problems of the client and makes the most of any movement restrictions placed on them

Using an environmentally friendly pro-active leg recovery system is easier than you think when you learn how to use the muscles to work on themselves

Quickly-easily and in an environmentally friendly way!

Light Manual Muscle Relaxation (massage-lite) the physiology based recovery system-anything else is a luxury or not necessary

http://www.medicalnewstoday.com/articles/75752.php

http://news.scotsman.com/deepveinthrombosis/Passenger-dies-from-DVT-following.2802754.jp

http://www.anticoagulationeurope.org/avoidingadvt.html

http://www.accessexcellence.org/HHQ/qow/qow05/qow060605.php

http://www.promote-health.org

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

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