relief of aching legs using the World Run Recovery System
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the nurse aching leg relief
occupational
Nurses are accidental athletes because they work long hours and cover a lot of distance over a small area
Aching legs caused by being on them for long periods is an occupational health and safety issue because the long term effect of them on peoples health is very real
(see www.hazards.org/standing)
While the health hazards are well known, the most general practical suggestion on relieving them is usually related to elevating the legs to let gravity drain the fluid out of them so that fresh blood can flow into the muscle tissues to help them recover
What someone who relies on their legs to stay in their occupation and who needs to maintain the health of their legs is a simple practical recovery solution they can do during a break and after they have finished working
Light Manual Muscle Relaxation combines a sound medical physiological based theory with simple movement to offer a practical ongoing system for self recovery
'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)
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
Why are nurses 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
The discussion going on at present to avoid theses short turnarounds, is to extend the shifts to 10 hours-while solving one problem, the lack of adequate sleep, it of course introduces another one
The picture says it all after 3 days running-do we see any parallells here?
The legs health of many nurses is already bad from 8 hours on the floor, but when it changes to 10 hours the problem for their legs will be compounded-the nurses will be into their equivalent of ultra marathon and without moi to look after them varicose veins, heavy tired legs and foot problems will worsen
Do you look and feel like this guy after running 100 miles after a 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?
One of the causes of swollen ankles and aching legs is the leg muscles being too tight and the calf muscle pump which moves depleted blood from the lower legs against gravity back to the body is not working properly
The Calf Muscle Pump
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-by alternately putting pressure on the venous system and releasing it
As the muscles sqeeze, they open one-way valves in the veins, 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.
Calf muscle tightness reduces the veins ability to open and close by keeping constant tension on them, this is called calf muscle pump inefficiency
Problems caused by calf muscle pump inefficiency include
- Poor circulation
- Lymph system inactivity
- Venous return reduced
There are many other problems caused by venous inefficiency and it may be worthwhile looking at
www.hazards.org/standing
One of the reasons the ankles swell and the legs feel heavy
Gravity and the weight of blood in the body
Water is subject to pressure-at the surface the pressure is the same as the atmospheric pressure but the the deeper goes the pressure (and weight of it) increases
The term for this is Hydrostatic (Hydro-water Static-standing still) pressure and is measured in millimeters Hydrostatic gravity
Arterial Pressure and Venous Pressure
The body is subject to 2 types of pressure that has an effect on fluid down at the in the lower legs they are from the veins and arteries
The veins and arteries are very complicated and have many purposes-but the basic one of each in the circulation cycle is that the arteries pump fresh blood under pressure to all parts of the body while the veins return used blood back to the body for recycling
Arterial Pressure
Blood is pumped under pressure down to the bottoms of the feet by the arteries through a series of vessels that decrease in size-by the time it reaches them all the pressure has been used and there is none left to return the depleted blood back up the legs through the veins again
Once in the veins it becomes subject to pressure from gravity and this is known as venous pressure
Venous Pressure
As it is held in a column contained by the body the pressure is lower at the top of the head and higher at the feet
Head -10 mm hg
Feet +90 mm hg
The blood is made up of many things including water, when the blood is static,the fluid separates from it and fills the tissue spaces-as it can't be pumped away fast enough, the ankles swell
With all the weight on the legs and the feet we would be a triangular shape-if it was not for the end of the toes holding everything in we would just empty out!
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
First aid needed for fatigued leg muscles
First aid is usually given to someone when they have an accident-but the legs can also be in need of first aid when the muscles are fatigued and aching
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.
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
There are ways to give the legs first aid
It can be passive; this means letting the legs have their own way and letting them fix themselves up
The effects of hydrostatic pressure can be reversed by using gravity (after all it took it there in the first place) so it can take it back up the legs again!
Lie down with the legs elevated (anything interesting on the television?)
-10 mm hg
+90 mm hg
If time is a problem because of children, work or play then there is not much left to devote to doing this
If time constraints are not an issue then this is the best option to take
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
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 Nurse 'Accidental Athlete' to win any races as they are competing with themselves on a daily basis, but in this situation everyone wins.
www.worldrun.org
I am making my many years of knowledge available for the princely sum of $20 a manual.
I am now sponsoring 2 student nurses at university in the Phillipines, where nurses are badly needed and hope to set up a scholarship for other nursing students-so please buy a manual they need your support-at the same time you as a nurse can 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
*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 mgillan@hotmail.com
Nurses on Ward Legs Resuscitation
Some links
http://www.promote-health.org
http://www.feet-and-legs.com
http://www.holidays-all-inclusive.net
Copyright 2007 aching-legs.org