relief of aching legs using the World Run Recovery System

The Bushwalker Recovery System

Bushwalkers/wilderness walkers/hikers fall into many ages and fitness categories and do not have any problems out in the bush provided they tackle walks within their capabilities.

Most people take their walking very seriously, they approach it with the right mind set, they train as often as they can and read all about best places to go and what to see.

Many bush walkers belong to groups and walk together for support and security (this is recommended) but this is not compulsory so many prefer to do it by themselves or with a partner-again many are experienced and do not get into trouble and others do.

They research the latest in equipment, how to get there, discuss support, how to fix this, that and the other while in the bush.

With all the information at their fingertips, it still comes down to them and how they approach their own fitness to be out there.

from this to this

With what preparation?

With all the best laid plans, equipment and organization there are areas of potential danger that is impossible to control out in the bush; all can place a party or individual at risk of isolation and danger.

Being ill prepared for changes in weather can lead to either hyperthemia on hot days, or hypothermia on cold ones, someone being taken ill or having an accident.

Another potential area that can have problems out in the bush is the things that got you there in the first place, the walker would never have gone there without the method of transport that carried everything-the legs.

Just like any other mode of transport, they need looking after and a bit of maintenance; like a car, horse, or bike they need something between the ground and them to provide traction and comfort.

The hiker needs boots, shoes and socks to keep them walking trouble free, but they should be comfortable ones to prevent blisters; but whether they are ill fitting or not, blisters can still form.

Blisters can cause muscle soreness, stiffness and fatigue through someone trying to keep up with the rest or as they try to meet a deadline, and this may at best reduce the enjoyment of everyone in the party, or at worst, reduce morale and hold the group up from reaching where they need to be on time.

Maintenance and Recovery of the Legs in the Bush

Much has been written about Recovery, and ways to achieve it; but much of it it impractical or can't be understood or easily followed by the average walker.

There are no easily accessible systems that do not have to be carried in the backpack, this of course adds weight and can contribute to fatigue, it is useless most of the time because it is only there in case some thing happens.

Conventional forms of recovery are too inflexible and cumbersome to use-they need lots of equipment such as

• lotions

• potions

• creams,

• table to work on

• towels

They are not appropriate to the setting in which they will be used

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

Knowledge wieghs nothing

There is one recovery system that takes up no room in the back pack because there is no equipment to carry because it does not work on the muscles-it works with them.

The only tools needed are on the ends of the arms and the backpacker carries these with them anyway so they are always available-they are the hands.

If the walker knows how to use them, the recovery system is already in place!

The World Run Approach to Recovery

I am the muscle recovery specialist for the World Run and I have taken a different approach to recovery than most other people involved this area.

This is because I do not have the facilities or time to keep my athletes (endurance) off the track or road to do conventional recovery systems.

My people are running and walking a long way, and while they are out making distance they are happy, but they do get soreness, stiffness and feet problems as well.

I have to deal with these, and the way I do is using the simplest method I can find and the one I have found is the one I developed in 1995.

There are benefits to the non-elite athlete to this

• They can easily learn and use the same system I use

• They do not need to do an expensive dedicated course in recovery system

• They do not need to invest in or carry expensive equipment

• They can use it whenever they need it

If they do not have the services of a support team they just Do It Themselves!

Some basic information on recovery

The body recovers itself!

• Stress on top of more stress increases recovery time

• Stressed muscles do not recover having some one's fingers working into them

• The body can be assisted in recovering but it is actually doing the work all by itself.

The key word is ASSISTED

The Internal assistance is simple enough, rehydration, salts, vitamins, sports drinks, water can be taken on the spot, but the External assistance is more of a problem

The body starts its own recovery processes immediately the muscles stop dynamic activity; this makes it important to ensure that any external assistance give does not interfere or break into the processes while they are taking place.

Using conventional manual systems means that as fast as the muscles are repairing themselves, the traumatized muscles are being given more trauma than what they have already; working on the muscles is interfering with the repair work which then has to start again!

This actually increases the muscles recovery time rather than assisting them to decrease it.

All the muscles need at this time is to be helped in getting rid of the by products that are produced in the course of dynamic activity so that fresh blood can enter the muscle tissues and deliver oxygen and proteins to them.

WORKING WITH THE MUSCLES-NOT ON THEM
Working with the muscles and letting them do the work is both easier on them because it does not break into the healing processes, and more efficient because many jobs can be done at the same time; it also requires less effort and input from the person helping.

Working WITH the muscles-can be done anytime to freshen the leg self or assisted-all it basically does is relax the muscles and restarts the Calf Muscle Pump to get rid of the by products

To do this, the wa;ler carries just a strap and completes the system in 3 or 4 minutes while the body starts its repair work without interference.

Because this is all it does, the body takes care of the rest

What happens when using 'enthusiasm' rather than knowledge.

If someone is considering conventional massage in the bush, 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)

If the bushwalker has this happen in an isolated area, is can lead to consequences for a whole group as the walker may need medical treatment

If someone you do not know is working on your muscles then you are at risk of injury!

Why?
When the muscles have been involved in dynamic activity, they are already fatigued and suffering from overuse and do not need any more trauma happening to them; too uncontrolled pressure from fingers probing into the tissues will damage them.

Another alternative-learn off someone who has had lots of experience looking after very fatigued people who are walking and running 1000's of kilometers in all extremes of weathers and conditions

It is easier than you think!

All you need is KNOWLEDGE

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 with me.

The chair next to the bottles was my living and working area for 24 hours to look after the Danish team
it is just as easy to work off a rock in the bush!

My equipment for the whole event consisted of a chair for eating sleeping and working on. (See picture)
The only thing I had to look after the whole team for the 24 hours was my hands and the knowledge of how to use them effectively

The World Run Recovery System only uses the hands and the knowledge of using them effectively to work with the muscles

The World Run Recovery System does not need all this equipment,or even much training to use because it works with the muscles and gets them to contribute to their own recovery.

The advantages of this is that it is fully portable and flexible enough to do anywhere at anytime by anyone.

It only needs a few minutes and can be done as often as possible because it does not use a rubbing motion does not initiate or further irritate sore muscles.

The world run system is both Pro-Active it is used before the muscles fatigue too much, and Re-Active is it will recover muscles when they are fatigued.

Information to set a recovery plan in place

Ultra Marathon

Ultra is anything over marathon distance and it can go from hours through to days or years

The athletes have to be back on the track in as short a time as possible to do their goal distance for the day; without a good recovery plan though it is impossible to get up the next day for the allotted distance.

The World Run Recovery System does not need equipment,or even much training to use because it works with the muscles and gets them to contribute to their own recovery.

First aid needed for fatigued leg muscles

There are ways to give the legs first aid, 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.

It can be passive this means letting the legs have their own way and letting them fix themselves or active where the legs are assisted to recover

Lie down with the legs elevated

Lying down with the feet up so the legs can drain of fluid may not be an option because as it relies on gravity; there will be some very angry walkers if they have towait for someone to do this; it needs time to wait for this to happen.

Recovery can be a long time coming!

This method is too ‘passive’ and obviously not too efficient

Active recovery for aching legs
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 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

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

• 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-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

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 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

It would be cheaper and effective to pay me for the knowledge I have because I am the one who developed and tested the World Run Recovery System over many years at the Sports Institute of Hard Knocks.

Unfortunately this is impossible because I will not be here-

In 2008 the World Run Project starts and I am on it

I am the Muscle Recovery Specialist and expected to be on the road with the 2 runners for a fair part of the distance.


Win Win!


The Athlete needs help in relieving those fatigued legs and the Sports Institute of Hard Knocks World Run Recovery Specialist is going on the road-but having problems with the financial issues of being away so long.

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.

Buying a manual form me will defray my costs of being involved in the world run project, and at the same time as I am looking after the world runners the athlete can share the experience of a recovery similar to that of the world runners at a very affordable price.

Not only that, the walker can follow my route through the world run site and if you are anywhere near me come and say hello and I will even give you a first hand workshop on recovery!


US$20.00 ebook in PDF format

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

www.worldrun.org


Win Win!

The Bush Walker Leg Recovery

Some links

http://www.cardiovascular-exercise-equipment.com

http://www.promote-health.org

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


Contact mgillan@hotmail.com








































Copyright 2007 aching-legs.org