Aching Legs and Stress

Stress burnout and the legs contibution
Stress and burnout (or dis-stress)

Stress can have many causes and contributors, some people are able to handle it better than others
and are able to deflect (or develop a coping strategy to deal with it) while others just go under and
have to deal with the consequences that too much of it can bring
We all need it to keep our fight or flight systems healthy-it is good for you as it helps to keep you
out of danger-problems arise when the stresses become ongoing, long term, or chronic and the body
is subject to stressors (or causes beyond our control) that we can’t handle, we go into dis-stress
Stress is an abnormal condition that disrupts the normal functions of the body or mind; no two
people are affected in exactly the same way, or to the same degree, but most people living in our
highly industrialized society suffer from its effects at one or more times during their lives.
Symptoms range from mild headaches, occasional bouts of insomnia, overall restlessness, digestive
problems, irritable bowel syndrome, constipation, and abdominal pain.
Stress can be a single factor or a combination of them at work, home or other areas; many people
would put their problems down to ‘stress’ of too much social, work, and environmental causes.
Another cause that can be a contributing factor is physical or muscular initiated stress; this can be
related to posture in the way we stand, move, or even just sit at the computer work station checking
out emails; lifting something which is too heavy or any other activity (or inactivity) performed in a
way that puts strain on the muscular/skeletal system
Posture can contribute to stress
There is plenty of advice available about posture; the correct positions for standing, sitting, walking,
carrying etc. but it can be difficult to adhere to these as the muscles are like elastic bands, they have
a memory and return to their original shape; how many times have you been made aware that you
must pull your shoulders back to maintain a good posture?
Many people are aware that they carry tension in the shoulders and do attempt to fix this by making
a conscious attempt to straighten up; this usually fails because of muscle memory and the natural
inclination of the body to move away from pain.
The shoulders may develop a hunched defensive position with the muscles pulling the rib cage
upwards preventing the lungs from being able to expand to full capacity; breathing is restricted to
the upper portion of the lungs reducing the oxygen intake to both muscles and brain.
It is fine while you consciously maintain that position but when you stop thinking about it, the
muscles go back to where they were before you started
Muscle soreness and stiffness are caused by micro tears in the muscle fibers from overuse; over the
long term a few minor muscle tears become chronic soreness as layer on layer of inflammation
builds up and gradually works its way to the surface and spreads
 The shoulders may be sore to touch and have a slight hunch to them as the muscles have shortened
while moving away from the soreness.
 They may get tension headaches.
 The range of movement from left to right when the head is turned may be restricted.
 Feelings of fatigue
1
Copyright 2010 Michael Gillan Long Distance Recovery Specialist
http://aching-legs.org
Muscular stress-Range of movement and shoulder defensive positions

If the neck is tight and the shoulders sore, the range of movement is limited and they stay in the one
position putting the neck under tension and contributing to stress levels.
Bending over
and lifting and
pulling stretches
neck, the back
As the back and shoulder
muscles stretch muscles.
longer, the chest It may tear some
muscles go fibers leaving
shorter and soreness and
inflammation
Shoulder soreness and stiffness, reduced range of movement and with this the reduced blood flow to
the brain contributing to stress levels; ; mental and muscle stresses are different things although
they may feel similar and be referred to in the same term, but both stresses give similar feelings and
symptoms.
*A Range of movement test
Have someone standing directly behind the person to be tested and ask them to slowly and gently
turn the head to the left (or right) as far as it will go without causing any discomfort.
Do not force the head beyond which it can comfortably move, stop if it starts to hurt.
Check to see how much outline of the nose is visible.

Observe how far the head can turn before it hits a barrier to further movement.
Now get them to take the head to the opposite side, again, note how much nose is visible.
It may be found that the range of movement is restricted to one side or the other but the restriction
can be on both sides.
2
The muscles feel sore and burning due to a build up of inflammation in the muscle
structures.
Muscle fibers may be joined together or crossed.
Sore muscle fibers Sore burning shoulder

Areas of ripped
fibers where
trigger points
may
These sore areas may also form a nasty little thing called ‘Trigger Points’
Trigger points are small areas fibers that have ripped and healed in the muscle body, they can cause
muscle weakness or if they become active can refer pain to different areas of the body.
If a sharp pain is experienced when the sore area is pressed, it could be a ‘trigger point’; if when the
point is pressed a dull aching pain is experienced in a different area, this is the referred pain from it.
When combined together with normal occupational, social and family stress over the long term, it
puts the person into a poor position of maintaining a career for as long as they would wish.
The overall picture

Muscular stress can be managed through physiotherapy, chiropractic, osteopathy and of course
massage in its various forms, some of which are more effective than others.
Another option is to go for a sports massage
I now have to argue for a deeper type of massage for dealing with upper body soft tissue problems
because they are deep seated and so need some aggressive work to break up the fibers that are
causing the referred pain.
This is a specialized job and needs specialized training; I would suggest that a visit to a sports
massage therapist who knows about trigger point therapy and the stretching needed afterwards.
I would recommend going to these because they have studied stretching and reduction of soreness
in the sports person.
They are more aware of the stretching techniques needed than many other massage practitioners.
Increasing this range of movement should be left to someone who works at the level of the client
but they should be reminded they are not dealing with a trained sports person so should work within
the person’s limits.
Make them aware of this before having any work done.
Why deeper work with stretching is needed

The fibers of any muscle are usually running in one direction and the way they work is all or
nothing; if the muscle is a healthy one it has full strength and can work at peak efficiency.
3
All it takes is a few of them to be damaged or ripped, and the muscle can become weak and then
other muscles in the same group have to work harder until it recovers and heals.
As the healing process takes place, the fibers can go out of alignment and stick together forming a
hard lump which is sometimes referred to as ‘knots’; these can turn into trigger points that cause
tension referred pain.
Working deeply into them can break up the fibers but it leaves them where they were before the
work started and nothing except that the interpretation by the brain of the sort of pain that is felt has
changed, so it feels better.
A change of pain can give a feeling that the problem has gone away and provide temporary relief;
by having someone pressing hard in the sore spots, the short-term type of pain will temporarily
block out the long-term pain and soreness from the brain.
The brain can only accept one kind of pain at a time so relief will be obtained but when the short-
term pain goes it allows the long-term pain to take over the same problems as before.
To give longer relief, the muscle fibers have to be re-aligned after breaking the ‘knot’ up as it
makes the muscle ‘lengthen’, relax and reduce pain.
If the body reacts with great feelings of relief as the muscles are stretched and tension is removed, it
is just muscular stress caused by workplace posture; if some tension can be relieved by massage that
is one problem less to cope with, accept that but go and see the appropriate other health professional
for help in dealing with any other issues.
Once the deep-seated work has been minimised then a return can be made to the gentler relaxation
forms of massage preferred.
*Note-Before doing any work around the neck area be aware that certain conditions do not lend
themselves to any type of massage or stretching work.
These conditions could include neck or venous problems, whiplash, age, rheumatoid arthritis, if
dizziness or lightheadedness is present or experienced, low blood pressure, viral infections, coughs
colds or flu. (Or any other upper body problems). Please check with the appropriate medical
authority before attempting to do them.
Mental stress-Work, home and muscle stress needs a different approach in dealing with it.
The person may get a certain amount of relief as the muscles are stretched out, and the breathing
altered as the rib cage is opened up and the shoulders are lowered.
But there is still depression and other areas which should be looked at by professionals.
Short-term stress (fear)
God made a human being so that in case of real or imagined danger, the adrenal medulla (the inside
part of the adrenal gland) produces adrenaline, a hormone, which is injected into the blood stream.
Adrenaline produces an "acute alarm" reaction in the body.
This acute reaction is generally short-term.
The heart beats faster and blood pressure is raised.
Blood is shunted from the stomach and skin to the muscles to provide physical strength for "fight or
flight."
4
High-energy fats are dumped into the bloodstream, blood sugar level rises, breathing quickens, eyes
dilate and chemicals appear in the blood to clot blood rapidly in case of injury.
Long-term stress (worry)

When one perceives a real or imagined loss of control, the adrenal cortex (the outside part of the
adrenal gland) produces cortisol, another hormone, which is injected in the bloodstream.
Cortisol produces a "vigilance reaction" in the body.
This is a chronic reaction - a long-term state.
Blood pressure rises slowly; body tissues retain sodium and other vital chemicals.
High-energy fats and blood-clotting chemicals are released into the blood stream.
Gastric acid production is increased to maximize digestion.
The immune system is repressed, making one more susceptible to disease.
Worry-induced illness
Both conditions can trigger a heart attack.
Excess stomach acid can cause ulcers; Atherosclerosis (hardening of the arteries) and continued
high blood pressure can result due to continued stress. In short, fear, anxiety, over concern and
worry causes the brain to command the adrenal gland to inject strong chemicals into the blood
stream.
These chemicals act as a poison over a period.
Emotional stress can cause high blood pressure, toxic goiter, migraine headaches, arthritis, apoplexy
(cardiovascular accident or stroke), heart trouble, gastrointestinal ulcers, and other serious diseases
too numerous to mention.
Legs under Stress-are not happy legs and can contribute to overall stress levels
Having just discussed some of the contributors from a soft tissue aspect in the upper body, an
equally important part that can also affect stress levels are the legs because everything from the
bottoms of the feet, up the legs to the top of the head is connected
Head and Neck and

upper back arms
Bottoms of
Legs and
the
Lower back
feet
5
You are one body not just 2 separate parts

The legs and feet
If the feet are uncomfortable the way you stand, and walk or do anything else is affected-and the
whole body is impacted by this discomfort, and because it is all related through skeletal bones,
muscles, nerves, blood and everything else holding the body together, this can affect the way we
feel in our work, family and social life
This may be in addition to the work, social, and environmental stresses we may already be
experiencing, and a major cause of this can be from overworked legs that may be suffering from
stresses of their own from too much standing, sitting, running, or walking
For an idea on how leg stresses can affect your mental and physical well being see
http://www.hazards.org/standing
It is important to de-stress the legs before they go into long term distress and add to stress of the
upper body; doing this will remove at least one of the contributing stressors and allowing other
modalities such as medical treatment, counselling, lifestyle changes or whatever to deal with the
rest of the problems that is causing the statement ‘I feel stressed!’
The Calf Muscle Pump

To keep the lower leg circulation working, the muscles rely on having a constant supply of fresh
blood to the tissues to help prevent fatigue and to recover when they do
While the effects of the pump has a great effect on the physiological condition of the body, 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
Basically the way it works is 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
The calf muscles ability to keep working at applying and releasing pressure the tubes-once this
stops, 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
6
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
The Calf Muscle Pump and the muscles that are its motors
The calf muscle pump is responsible for circulation in the lower legs-another name for it is the
peripheral heart because it is outside the body
Its main purpose is to move used blood from the lower legs back to the body for refreshment with
oxygen and other elements that the muscles need to maintain an optimum environment for efficient
working of the muscles
Old blood and fluid is taken out of the lower legs through the veins, fresh blood is supplied to the
muscles through the arteries
The calf muscle pump is made up of all the muscles in the legs, the motors that provide the power
for the pump are the calf muscles-these are made up of 2 basic movers-Soleus which is 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) opening
the one way valves to let the blood pass along them, and close to prevent the blood flowing back
towards the feet
7
To keep the circulation in the lower legs going, a similar volume should be
pumped out of the legs as flows into them
Lower Leg Circulation

Blood is sent to the lower legs under pressure through the arteries and vessels called arterioles and
even smaller capillaries-as the vessel size reduces the pressure taking it there also decreases
Blood
On return to pumped from
body blood is heart through
renourished
arteries under
and recycled
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
the used blood back up the legs to the body against gravity again
The Veins
Used blood is sent back to the body by a pumping system made up of the leg muscles and veins
which have one way valves in them which prevents it going back down to the feet
There are three types of veins
 Superficial veins act as a reservoir for blood, supplying it to the tissues as needed, they
also carry blood from the muscle tissues to the perforating veins.
 Perforating veins that carry blood from the superficial veins through to the deep veins.
 Deep veins carry used blood and lymph fluid away from the legs towards the heart.
Low-pressure High pressure
Blood is forced upwards Blood is resting on the valve
As muscles squeeze the vessels valves are open as they relax the valves close preventing leaks
8
In this way, a balance is kept between the fresh blood going into the lower legs and the old blood
leaving them on its way back to the body for refreshment and recycling again
When the muscles are not doing their job properly they become incompetent and the
pump becomes inefficient
A result of calf muscle inefficiency
Poor circulation means less movement of fluids which may become trapped in the lower legs; water
(or lymphatic fluid) may separate from the blood, migrate through the vessel walls and fill the tissue
spaces-as it can’t be pumped away quickly enough, the ankles swell (edema)
Used fluid build up restricts the supply of fresh oxygen filled blood to the muscle tissues without it,
they quickly fatigue become inefficient and reduces the circulation
Problems caused by calf muscle pump inefficiency include

· Poor circulation
Calf
· Lymph system inactivity Muscle
Fatigue
· Venous return reduced
Fresh Tight
blood calf
reduced muscles
Poor
blood
return
Because of gravitational pull, fluid always finds its own level
It is generally accepted that reversing the effects of gravity by having the legs higher than the body
to change the direction of fluid can help the legs to drain of fluid
9
This is where a process of getting the legs conditioned for walking by using Light
Manual Muscle Relaxation may be of more benefit to them
What is Light Manual Muscle Relaxation?
It is a Self-Service leg circulation 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 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
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 aching legs also has to get up and move on a constant basis whether
their legs have recovered or not www.hazards.org/standing
Light Manual Muscle Relaxation-the leg servicing system

10
Light Manual Muscle Relaxation-A Tested Trusted Environmentally

Friendly Alternative
How Light Manual Muscle Relaxation leg servicing works
Fresh blood
Light Manual
moves through
Muscle
the arteries into
Relaxation
the muscle
applied
tissues
Tense tight
Used fluid
muscles are
moves through
calmed relaxed
the veins back to
and moved
the body
gently
Using just these-and the knowledge of how to use them
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
11
Such as knowledge about how the calf muscle pump works and using it to the
best advantage
What effect can Light Manual Muscle Relaxation have on the legs?
Can chance give you recovery results like these?
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.
12
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 (Across the
page) the increase that was obtained using Light Manual Muscle Relaxation
More importantly it demonstrates the decrease in time needed for recovery when
increased fresh blood flow is obtained by working with the muscles not on them
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 strategy will help to keep them moving during those enforced long
hospital stays
All that is needed are the hands

The hands are the tools to close the isolation gap and increase lower leg
circulation
When the talk has dried up, and the silence is deafening, let the hands communicate for you; give
some constructive touch to both cross the isolation divide and help to minimize the long term
effects of restricted movement in walking
Use Light Manual Muscle Relaxation the walk you have when you are not having a
walk
13
Note-never doing anything with the patient without first discussing with the managing
nurse/doctor and obtaining their permission or you may be interfering with any
treatment for their health problems
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
14
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
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/
15
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
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
http://www.aching-legs.org
http://www.feet-and-legs.com/
http://www.aching-legs-relief.com
http://www.seniors.aching-legs-relief.com/
http://www.aching-legs.org/increased_working_years_legs_maintenance.html
http://www.promote-health.org
http://www.seniors.aching-legs-relief.com/older_parents_pre-movement.html
16
http://www.stressstop.com/stress-tips/articles/fight-or-flight-the-evolution-of-stress.php
http://olin.msu.edu/thefightorflightresponsetostress.php
http://www.psychologistworld.com/stress/fightflight.php
http://www.pain-education.com/100222.php
http://www.triggerpointbook.com/
www.dstressdoc.com/Total%20Relaxation.htm
www.guidetopsychology.com/pmr.htm
17

Aching Legs and Stress

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Aching Legs and Stress

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Stress burnout and the legs contibution

Stress and burnout (or dis-stress)

Posture can contribute to stress

Muscular stress-Range of movement and shoulder defensive positions

*A Range of movement test

Check to see how much outline of the nose is visible.

Muscle fibers may be joined together or crossed.

Sore muscle fibers Sore burning shoulder

The overall picture

Why deeper work with stretching is needed

Long-term stress (worry)

Head and Neck and

You are one body not just 2 separate parts

The Calf Muscle Pump

Lower Leg Circulation

There are three types of veins

Blood is forced upwards Blood is resting on the valve

A result of calf muscle inefficiency

Problems caused by calf muscle pump inefficiency include

Because of gravitational pull, fluid always finds its own level

It is a Self-Service leg circulation system

Ultra marathon is very long distance

Light Manual Muscle Relaxation-the leg servicing system

Light Manual Muscle Relaxation-A Tested Trusted Environmentally

How Light Manual Muscle Relaxation leg servicing works

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

FIGURES TAKEN FROM THE (1995 COLAC 6 DAY FOOTRACE)

The advantages of using this system

All that is needed are the hands

Some references for Light Manual Muscle Relaxation

COBURG 24 HOUR CARNIVAL

May 3rd 2009

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’

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