Self Service Post Event Recovery

Self Service Recovery-the Calf Muscle Pump-Post Event Recovery using Light Manual Muscle
Relaxation
Self Service Recovery in Post Event
Ok you have just finished in a competition or event and are totally exhausted and
sore-you know if you just stand around you are going to be cold and stiff as well
No matter how much training they do (and you can overtrain) there is nothing like actually being an
event to bring out the best in a runner or walker, the other competitors and the adrenaline rush can
help to push the boundaries to the limits (and beyond)
Competing Preparing
Training
You need some Post Event assistance but not sure what to have or do
It is unfortunately that not too many people know much about post event recovery because the ones
who do are usually the sports institutes and universities with all their research facilities and it takes
a long time for their information to filter down to the self supporting sports enthusiast
Much of this information were it available may be too scientific and complicated to apply because it
may need some specialized technique or equipment to use and these may be too inaccessible or
costly for the average competitor
Directly after the event has finished is when most people are distressed and need assistance to
recover-but wouldn’t you know it-just when you are at your lowest, and need help there is none
available and everyone has different ideas on how to approach it
Tough Luck
You will just have to go home and recover the best way you can
1
Copyright Michael Gillan Long Distance Recovery Specialist
http://aching-legs-relief.com/post_event_recovery.html
Relaxation
It wouldn’t have been if you had the ‘knowledge’ to look after yourself better
Instead of the graph on page 1, the graph should include some extra steps
Prepare Train
Full Compete
Recovery
Post
Event
This is the Post Event stage

Overuse and abuse of muscles
These people have been running for 3 days-their muscles have been overused and are extremely
sore to touch-the fibers have micro-tears in them which are being healed by the body-one of the
first stages in their repair is inflammation which produces heat
The body is in the first stages of repair at the micro-cellular level
No amount of working on the muscles at this stage is going to help them-and interfering with
uncontrolled finger force into the muscle tissues can make them worse and lengthen recovery time
because it breaks into the inflammatory repair and increases the heat through friction
The Post Event Phase of Recovery
If the approach to the muscles is appropriate, this stage can be taken advantage of to speed up
the recovery this is done by working with them to facilitate their repair and recovery
They need care not more abuse
2
Relaxation
Post Event Recovery
Post event is done whenever time is available and it is convenient but is better when the muscles are
still warm and are still pliable from their hard use
By the time post event recovery is started, the soreness is intensified by stiffness-every movement is
an effort mixed with pain-time on the recovery table is spent trying to loosen the muscles so that the
athlete can simply stand up again
A Grim Fairy Tale

Once upon a time there was a fun run, marathon, ultra marathon that was inhabited by 1000s of
runners/walkers, they had all trained and prepared and really looked forward to completing the
distance in their personal best time and succeeded (or not)
Having totally run themselves into the ground, and needing assistance, the intrepid athlete makes
their way to the recovery area, only to find lines of people already there waiting their turn to get
onto the recovery table
Everyone is standing there having just finished, most in just running singlet and shorts-getting
colder, muscles stiffening-see the ‘lucky’ people getting their muscles worked on-they are only
covered by a towel-listen to the screams as some of them go into cramp-that lactic acid causes a lot
of problems for runners and walkers (note-lactic acid has a bad name that is undeserved)
http://sportsmedicine.about.com/cs/exercisephysiology/a/aa053101a.htm
See as when the recovery session finishes they crawl off the table and stagger away barely able to
move-did it really do them any good or did the recovery person go in too hard on the muscles and
injure them?
Who would know?
Not the runner/walker because their perception of pain was changed-cold can act as an anaesthetic
and reduce the pain experience-reduced pain perception can also reduce the sensation of someone
being a little too ‘enthusiastic’ with their hands on the muscles and causing in unintended injury that
will affect the rate of recovery and speed at which training for the next event can be started
If someone is considering manual recovery work, 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_san
dra_br.htm#Training/forUltras_SB)
3
Relaxation
A Post Event Legs Care Plan
For the average sports enthusiast access to after event care may be limited, the cost of this may be
beyond the financial boundaries of them-the other option is to have a self-service Post Event legs
care plan-but to do this requires some knowledge of how the recovery system works
Lower Leg Circulation

To keep the lower leg circulation working, the muscles rely on having a constant supply of fresh
blood to the tissues-this is sent to the lower legs under pressure through the arteries and ever
decreasing in size vessels called arterioles and even smaller capillaries-as the vessel size reduces the
pressure taking it there also decreases
On return to Blood
body blood is pumped from
renourished heart through
and recycled arteries under
pressure
Used blood is Reaches feet

moved up the Pressure runs
legs through out
the veins
Calf muscles
act as pump
motors
By the time the blood reaches the feet, all the pressure has been used, and there is none left to return
it back up the legs to the body against gravity again
Getting it there is solved by a system called the Calf Muscle Pump

The pump is sometimes known as the peripheral heart
The main objective of the calf muscle pump is to move used blood from the lower legs against
gravity back to the body for refreshment with oxygen and other elements that the muscles
Arteries Veins used
fresh blood blood out
into legs of legs
Old blood and fluid is taken out of the lower legs through the veins back to the body, fresh blood is
supplied to the muscles through the arteries
4
Relaxation
The Calf Muscle Pump
These are the motors to make the pump work
The calf muscle pump is made up of all the muscles in the legs, but the motors that provide the
power for the pump are the calf muscles-these are made up of 2 basic movers-they are Soleus which
is primarily used for standing upright, and Gastrocnemius used for running and jumping
Soleus Gastrocnemius
As the muscles move, they increase and decrease pressure on the vessel walls (the veins) which
have one-way valves in them, these open to let the blood pass along them, and close to prevent the
blood flowing back towards the feet
To keep the circulation in the lower legs going, a similar volume should be
pumped out of the legs as flows into them
When the muscles are not working properly the pump becomes inefficient
When the calf muscle pump is not working through muscle tightness fluids under the influence of
gravity become trapped in the lower legs where water (or lymphatic fluid) may separate from the
blood, and migrate through the vessel walls and fill the tissue spaces
As it can’t be pumped away quickly enough, the ankles swell (edema)-the build up restricts the
supply of fresh oxygen filled blood to the muscle tissues without which they can’t recover
5
Relaxation
Problems caused by calf muscle pump inefficiency include
• Poor circulation
• Lymph system inactivity
• Venous return reduced
Calf
Muscle
Fatigue
Fresh Tight
blood calf
reduced muscles
Poor
blood
return
Disadvantages of relying on chance to recover the legs

Chance is the most widely accepted form of leg recovery-it relies on a number of factors for its
success in helping the legs to recover-it is also the most passive
• Time-how much do you have to spare for elevating the legs for an unspecified time?
• Schedule-what is your schedule for the next day
• Cold-do you get cold easily
• Place-are you somewhere you can lie down without being fallen over by others
• Convenience-it is difficult to do wherever and whenever you actually need it
• Health-depending on your age and health, it may be dangerous to be lying down for long
periods after pushing yourself; some people suffer from vertigo when they stand up, and
may go light headed and dizzy
A pro-active recovery system is the best option for someone who has pushed
themselves to the limit
6
Relaxation
The Calf Muscle Pump-its contribution to recovery from fatigue
While the effects of the pump has a great effect on the condition of the legs, broken down into its
various parts it is just a pump-not too sophisticated in the way it operates, except that it is made
from living tissues rather than manufactured components
In the pump there are a series of flexible tubes (veins) to take fluid (used blood) from the lower legs
back to the body against gravity-in the tubes are a series of one-way valves that open to let fluid
pass through when the tube is squeezed by the motors (the calf muscles)
When the pressure on the tube is released, the valves close again to prevent the fluid going back
down to the feet again
To keep the fluid moving there is a reliance on the calf muscles ability to keep working at applying
and releasing pressure the tubes-once this stops or interfered with, the fluid can’t be moved up the
legs-the used fluid is allowed to just become static
Swollen ankles from lymph fluid (or water) separating from the static blood and migrating through
the vessel walls into the tissue spaces instead of being pumped away can be the result inefficient use
of calf muscles
Being a mechanically based pump, the system can be serviced or restarted using a manual system to
remove some of the fluid and pressure that has built up-once started, fresh blood can more easily
enter the muscle tissues and start the recovery process
Half an hour before this picture was taken-his muscles had gone on strike and
stopped working completely
I serviced his legs and got them moving again
Pro-active recovery is better than relying on chance-taking control of your own post
event recovery is the best option providing you have the knowledge to do it
7
Relaxation
Using a simple recovery strategy is more effective than using complicated hard to
learn skills-it is also more effective than relying on chance for leg recovery
FIGURES TAKEN FROM THE (1995 COLAC 6 DAY FOOTRACE)
NAME Day 1 Day 2 Day 3 Day 4 Day 5 Day 6
A Krouglikov 237.2 113.6 130 106 126 108Kilometers
539 284 325 265 315 270Laps
T Rusek 215.2 98.8 98 139.6 138.4 122.4Kilometers
538 247 245 349 346 306Laps
M Taylor 174.4 128.8 143.6 123.6 120.8 89.2Kilometers
436 322 359 309 302 223Laps
B Beauchamp 180.4 133.2 124 117.6 110 93.2Kilometers
451 333 310 294 275 233Laps
P Gray 150 134 105.2 94.8 111.6 106Kilometers
375 335 263 237 279 265Laps
D Parris 138.4 108.4 106.8 116.4 106 107.2Kilometers
346 271 267 274 265 268Laps
I Davis 168 119.2 90 116.4 72 98.8Kilometers
420 298 225 291 180 247Laps
G Watts 131.2 96.4 99.2 104.4 92.8 133.6Kilometers
328 241 248 261 232 334Laps
C Young 142 91.2 90 97.6 88 92Kilometers
355 228 225 244 220 230Laps
D Kettle 138.2 86.8 90.8 95.2 94.4 84.8Kilometers
332 217 227 238 236 212Laps
R Hill 128 80.8 99.2 70 95.6 96.4Kilometers
320 202 248 175 239 241Laps
K Fisher 164 91.6 50 115.2 49.6 81.2Kilometers
410 229 125 288 124 203Laps
G Pollard 120 74.8 73.6 68.4 69.6 61.2Kilometers
300 187 184 171 174 153Laps
The above group came in for massage and stretching
The group below did not or had their own massage people
T Rafferty 141.6 112.8 104.8 101.6 98 96.4Kilometers
354 282 262 254 254 245Laps
G McConnell 145.6 110.8 114.8 113.6 108.4 106Kilometers
364 277 287 284 271 265Laps
G Audley 152.8 110.8 126.4 113.6 114.8 95.2Kilometers
382 277 316 284 287 238Laps
S Scanlon 140.8 82 84 34 0 0Kilometers
352 205 210 85Pulled out (Blisters)
J Timms 127.2 98.4 74.8 0 0 0Kilometers
318 246 187Pulled out 0Laps
N Mercer 166 16.4 0 0 0 0Kilometers
415 16.4Pulled out 0 0Laps
Underlining in the top group shows where the results of Gentle Manual Muscle Relaxation
was starting to take effect. The inconsistencies in the results on a daily basis was
caused by reverting back to conventional massage to see what happened
Note the higher injury and drop out rate in the bottom group.
The above figures show what a leg service using the calf muscle pump can do for recovering the
legs-they are from the 1995 Colac (Australia) 6 day event-and show on a daily basis (accross the
page) the increase that was obtained using Light Manual Muscle Relaxation
It demonstrates the decrease in time needed for recovery when increased fresh
blood flow is obtained by working with the muscles not on them
8
Relaxation
Active Servicing means taking a pro-active role in helping the calf muscles to
work the pump at moving the fluid up the legs
The faster the legs receive help during or after they are fatigued, 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 is applied through

The latest in non-technical, non-invasive 'cutting edge' solutions to fatigued
aching legs relief-Light Manual Muscle Relaxation
The advantages of using this system

• Do It Yourself recovery
• No disrobing
• Works with the muscles not on them
• No oil used
• Non invasive
• User friendly
Using a simple but effective lower legs recovery strategy will help the legs recover from your event,
quickly and efficiently without provoking the legs into more anger
All that is needed for self-service recovery and leg maintenance are
the hands
Light Manual Muscle Relaxation-A Tested Trusted Environmentally

Friendly Alternative-for aching legs relief when working longer than
anticipated, anything else is a luxury or not necessary
Incorporate Light Manual Muscle Relaxation into your leg care and
post event plan
9
Relaxation
What is Light Manual Muscle Relaxation?
It is a Self-Service leg servicing and anger management system
It is system developed for ultra marathon runners and walkers leg recovery and has been tested on
long distance events worldwide (ultra marathon is any distance over marathon-42.19
kilometers/26.385 miles)
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
It is basically making the calf muscle pump work again to take some of the pressure away from the
lower legs and let fresh blood into the muscle tissues to help the legs recover so you can get back to
doing what you want to do-play your sport
10
Relaxation
How Light Manual Muscle Relaxation leg servicing works
Fresh blood Light Manual

moves through Muscle
the arteries Relaxation
into the applied
muscle tissues
Used fluid Tense tight

moves through muscles are
the veins back calmed
to the body relaxed and
moved gently
Using just these-and the knowledge of how to use them
Light Manual Muscle Relaxation-the leg servicing and anger management

system-when it comes to calming the legs, anything else is a luxury or not
necessary
Calf muscle fatigue, tight muscles, and poor lower leg circulation can chase each other around in a
cycle that is difficult to break out from-each is a self destructive part that props up the other parts of
the cycle and it will take a circuit breaker to disrupt the cycle of fatigue
Medically caused leg health should be referred to those best qualified to deal with it-the doctors, but
there are non-medically related problems that can be dealt with by some simple activities
Such as knowledge about how the calf muscle pump works and using it to the
best advantage
11
Relaxation
My working area at the 2007 Montreal World Distance Championships
(the chair near the bottles was my home and working area for 24 hours)
My working area at Antibes 6 day event (France) 2007
When you refer to medical physiology and use it to work for you, it
is possible to achieve things that were previously left to chance-a
faster recovery is one of them
Contact mgillan@hotmail.com
12
Relaxation
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
13
Relaxation
Some references for Light Manual Muscle Relaxation
To: mgillan@hotmail.com
Subject: RE: Emailing: m gillan reference.doc
Date: Mon, 4 May 2009 16:48:31 +1000
Hi Michael,
COBURG 24 HOUR CARNIVAL
May 3rd
2009
TO WHOM IT MAY CONCERN
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
http://www.coburgharriers.org.au/joomla1/component/option,com_frontpage/Itemid,1/
14
Relaxation
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)

Effect of Hydrostatic Factors on Arterial and Other Pressures (P.167)

Calf muscle pump inefficiency

' (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)
‘Peripheral Nervous System’

‘Textbook of medical Physiology” (Physiology- fourth edition-Robert M. Berne, Mathew N. Levy, Bruce M.
Koeppen, Bruce A. Stanton-Mosby ISBN 0-8151-0952-0) (P.98)
You can buy an expensive book on medical physiology or you can check up for further
information on Light Manual Muscle Relaxation at
http://www.hikercentral.net
http://www.marathon-run.info
http://www.runningpink.com.au/#
http://www.promote-health.org
http://www.feet-and-legs.com
http://www.womens-running.org
15
Relaxation
16

Self Service Post Event Recovery

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Self Service Post Event Recovery

Uploaded by

Copyright:

Available Formats

Self Service Recovery-the Calf Muscle Pump-Post Event Recovery using Light Manual Muscle

This is the Post Event stage

A Grim Fairy Tale

Lower Leg Circulation

Used blood is Reaches feet

Getting it there is solved by a system called the Calf Muscle Pump

Disadvantages of relying on chance to recover the legs

• Schedule-what is your schedule for the next day

• Cold-do you get cold easily

• Convenience-it is difficult to do wherever and whenever you actually need it

I serviced his legs and got them moving again

This is applied through

The advantages of using this system

Light Manual Muscle Relaxation-A Tested Trusted Environmentally

Fresh blood Light Manual

Used fluid Tense tight

Using just these-and the knowledge of how to use them

Light Manual Muscle Relaxation-the leg servicing and anger management

My working area at the 2007 Montreal World Distance Championships

My working area at Antibes 6 day event (France) 2007

The calf muscle pump

"Venous valve incompetence and varicose veins"

Effect of "Hydrostatic" Pressure on Venous Pressure ( P.165)

Effect of Hydrostatic Factors on Arterial and Other Pressures (P.167)

Calf muscle pump inefficiency

The Blood Circulatory System

"The Lymphatic System

"Pumping caused by external Compression of the Lymphatics

‘Peripheral Nervous System’

You might also like