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Nurses are Accidental Ahletes

VIEWS: 18 PAGES: 86

nurses are accidental athletes because they spend most of their shift walking, which leads to fatigue Light Manual Muscle Relaxation give them a simple tested recovery plan so they can work with less fatigue

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  • pg 1
									                           Aching Legs and the Nurse ‘Accidental Athlete’


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)

# The calf muscle pump
The calf muscle pump pushes oxygen-depleted blood from the lower legs towards the heart; as it
leaves them, the arterial system replaces it with fresh oxygenated blood.
! Light Manual Muscle Relaxation gives the muscle pump artificial respiration.
If the pump loses efficiency the circulation is affected by gravity holding used blood and
lymphatic fluid in the lower legs; this problem is addressed by Light Manual Muscle Relaxation
which works with the muscle pump not on it so it can recover and take over its role again.
+Based on the framework as expressed by Dr. Guyton that lymphatic fluid needs certain
Contributing factors to move it around the body, they are
“Contraction of muscles
Movement of parts of the body
Arterial pulsations
Compression of the tissues by objects outside the body”
The material in this book is provided for educational and informational purposes only,
and is not intended to be a substitute for a health care provider's consultation.
Please consult a physician or appropriate health care provider about the applicability of
any opinions or recommendations with respect to symptoms or medical conditions.

Permission to use logos given by Jesper Olsen World Runner www.worldrun.org
Photographs ©Jessica Clarke                Posed by Nicholas Clarke
E-mail: mgillan@hotmail.com
COPYRIGHT 1998 Michael Gillan               First printing: NOVEMBER 1998, Melbourne, Australia
All rights reserved. This book may not be produced by any means in whole or part without prior permission.
5 Jordan Court / PO box 63
Rawson
Victoria 3825
Australia
#Reference P.73 !Reference P.72 +Reference P.72
                                                     2
All Rights Reserved-Michael Gillan World Run Recovery Specialist                           www.aching-legs.org
                          Aching Legs and the Nurse ‘Accidental Athlete’


The World Run Recovery System or Light Manual Muscle Relaxation-
Developed for ultra distance athletes to combat poor recovery, soreness and stiffness and tested
over 1000s of miles under all conditions; it addresses some of the problems associated with
‘Accidental Athlete’ aching legs.

Recovery and how to achieve it is important
   • It prevents muscle stiffness
   • It keeps circulation going
   • It makes it easier to move again and recover when doing ‘Accidental Athlete’ activities!

Light Manual Muscle Relaxation provides a Micro-Recovery Center at the end of the day
What is an ‘Accidental Athlete’?
An ‘Accidental Athlete’ is someone who does something similar to a deliberate athlete but
without any intention of doing it.

! *Light Manual Muscle Relaxation offers a user-friendly, pro-active, simple alternative
recovery system; it presents a way of dealing with soreness, stiffness and maintaining
co-ordination anywhere that room is limited without increasing the risk of damage to already ‘at
risk’ muscles.

It works with the muscles themselves at facilitating their self recovering ability; it is non-
invasive so requires very little skill to do.

The Recovery System helps the legs de-stress when too many hours have been spent standing on
them and they ache badly; when they have recovered, the happy ‘Accidental Athlete’ can go out
and do it all again!

I wish to acknowledge the following people for their knowing or unknowing support and
contributions to this book.
Cliff McAliece of my early Colac days, Gary Parsons, Yiannis Kouros, Sandra Brown, Cliff
Young, Drew Kettle, Bill Beauchamp, Kevin Mansell, Tomas Rusek, Jesper Olsen, and everyone
who has knowingly or unknowingly contributed to my knowledge of muscle fatigue and
recovery over the years.

Books I have used in my research
Travell S.G. Simons D.G. Myofascial Pain & Dysfunction: The Trigger Point Manual Williams
& Williams 1983

Travell J. Rinzler S.H. The Myofascial Genesis of Pain Post Grad Med. 1952
Modern Treatment for Lymphoedema Casley-smith Judith & Casley-Smith J.R. 5th edition

Touching Montague Ashley Harper & Row
‘Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN
0-726-3994-0

Essentials of Anatomy and Physiology-Seeley Stephens and Tate-Mosby Year Book ISBN 0-
8016-0227-0
‘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)
Michael Gillan the World Run Project Endurance Recovery Specialist
!Reference P.72 *Reference P.72
                                                     3
All Rights Reserved-Michael Gillan World Run Recovery Specialist                  www.aching-legs.org
                         Aching Legs and the Nurse ‘Accidental Athlete’


CONTENTS
Part 1                  The basics
Page 5                  Some benefits and when not to use recovery work
Page 6                  The objectives of Light Manual Muscle Relaxation
Page 7                  Keywords and Glossary of terms
Page 8                  Why a manual on recovery for the busy ‘Accidental Athlete’?
Page 10                 Why do the legs ache on flat surfaces?
Page 12                 Light Manual Muscle Relaxation-a recovery strategy
Page 14                 The World Run Recovery System or Light Manual Muscle Relaxation
Page 15                 Light Manual Muscle Relaxation and the Calf Muscle Pump

Part 2                  Light Manual Muscle Relaxation Sequence
Page 16                 Some working notes
Page 17                 Seated upper body Light Manual Muscle Relaxation (self)
Page 18                 Seated Massage Stretches (self)
Page 20                 Legs              Thighs
Page 21                 Legs              Calf
Page 22                 Legs              Stretching with a strap
Page 23                 Pumping
Page 23                 Stretching the Lower Body-Stair climbing
Page 24                 Standing stretches
Page 25                 The World Run Recovery System
Page 26                 Upper body work
Page 27                 Legs              Thighs
Page 28                 Legs              Calf
Page 29                 Legs             Wobbling and Light Calf stretching
Page 30                 Legs              The ‘Active’ calf stretch
Page 28                 Legs              Calf pumping
Page 29                 Legs              Wobbling
Page 30                 Legs              ‘Active’ calf stretch
Page 31                 Stretching        ‘Passive’ Stair climbing
Page 32                 ‘Active’ Stair climbing
Page 35                 Some precautions when working with the seated person
Page 36                 Assisted seated legwork
Page 41                 Massage of the foot
Page 42                 Blisters prevention

Part 3                  Technical information-discussions and theories
Page 43                 Notes for novices
Page 44                 Keeping the circulation moving and recovery
Page 50                 The theory of Light Manual Muscle Relaxation
Page 51                 The components of Light Manual Muscle Relaxation
Page 58                 Theory Backup Data/Statistics-Empirical research
Page 66                 The World Run Project
Page 70                 Writers qualifications and experience
Page 72                 Reference and quotes
Page 76                 Stress and burnout
Page 85                 About the author

The book is divided into 3 separate sections
Part 1 gives a basic overview of aching legs and why the comparison between people with them and
ultra marathon walkers and runners.
Part 2 covers the system of Light Manual Muscle Relaxation in self, prone, and assisted seated variants.
Part 3 covers deeper discussions of Light Manual Muscle Relaxation and effects on the calf muscle
pump and the rationale behind its development.
                                                     4
All Rights Reserved-Michael Gillan World Run Recovery Specialist                     www.aching-legs.org
                          Aching Legs and the Nurse ‘Accidental Athlete’


Some benefits of muscle recovery work for ‘Accidental Athlete’s
    •   Can assist with circulation

    •   Assist with flexibility

    •   Assists with Lymphatic circulation

    •   May assist with control of pain

    •   May assist to calm the nervous system

When not to use muscle recovery work
  • Over a recent injury

    •   Over skin problems and open wounds

    •   When the person has had or been diagnosed with cancer

    •   Over varicose veins

    •   When the person has had colds or flu

    •   Acute pain

    •   Pregnancy (In the first 3 months)

    •   With undiagnosed conditions

    •   If the person is on medication

    •   Cardiac or heart problems

    •   Unknown causes of swelling

     IN ALL OF THESE CASES SEEK MEDICAL ADVICE BEFORE DOING ANY RECOVERY WORK

    •   Muscle soreness-the muscles are in an acute phase of repair; fresh blood delivered to
        the muscles as soon as possible promotes faster healing.

   • Muscle stiffness-Lack of flexibility
Makes movement difficult; any sudden movement provokes pain and may damage stressed
muscle tissues further.

Light Manual Muscle Relaxation offers a conservative alternative to the deeper tissue forms of
massage used because it works with the muscles not on them.

The objective of this manual is to demonstrate that circulation of lymph fluid and blood in the
lower legs can be helped by using light pressure and movement.

Other medical and mechanical aspects of the calf muscle pump are not within its
                                   scope

                                                     5
All Rights Reserved-Michael Gillan World Run Recovery Specialist               www.aching-legs.org
                          Aching Legs and the Nurse ‘Accidental Athlete’


                     The Objectives of Light Manual Muscle Relaxation

    •   To provide conditions for muscle recovery without risk of extrinsic muscle injury

    •   To help rid the muscles of waste by products quickly and safely

    •   To increase the flow of oxygen rich blood to the muscle tissues to aid recovery

    •   To rehabilitate the calf muscle pump

    •   To reduce soreness/stiffness

    Advantages of using Light Manual Muscle Relaxation
    •   Reduced costs/no costs

    •   Gives non-invasive self maintenance and recovery

    •   No reliance on other people for recovery

    •   Can be done by self using a strap or partner seated/prone

    •   Can be done with or without a partner wherever, whenever, and as often as required

    •   Needs no preparation or equipment to be carried

    •   No disrobing-done through clothes

    •   No sticky oil used

    •   Prevents the muscle stiffening

    •   Can be done as needed to keep the muscles warm and relaxed

    •   Minimal knowledge needed to give ‘The edge’ over soreness and stiffness

    •   Can be done in 5-7 minutes from stop to start!

The secret of recovery is through-

•   Simplicity-user friendly

•   non-invasive-works with the muscles not on them

•   Consistency-conditions the muscles by repetition

•   Predictability-consistent information fed into the brain results in automatic responses.

               Simplicity + Consistency + Predictability = faster recovery

        Light Manual Muscle Relaxation-the non-invasive- trusted alternative



                                                     6
All Rights Reserved-Michael Gillan World Run Recovery Specialist               www.aching-legs.org
                          Aching Legs and the Nurse ‘Accidental Athlete’


Key words and Glossary of terms
The World Run Recovery System or Light manual Muscle Relaxation
Light Manual Muscle Recovery is a tried, tested, and trusted muscle recovery system; used on
World Run 1 (East to West) and will be used on World Run 2 (North to South to North)
+It operates the calf muscle pump until the calf muscles recover enough to take over their role
in efficient recycling of blood and lymph fluid.

Hydrostatic pressure
>In any container of water, pressure at the surface the same as the atmospheric pressure; below
the surface the pressure rises higher the deeper it goes. This pressure from the weight of the
water is called hydrostatic pressure (hydro-water static-still)

The body is also subject to hydrostatic pressure to the extent that if someone is stands still, the
weight of the blood in the venous vessels can block the supply of fresh blood to the muscle
tissues-resulting in muscle fatigue.

#Calf Muscle Pump-Muscles in the legs act as a pump to move fluid from the bottom of the
feet and lower legs against gravity up the body where it is recycled and redistributed again.

!Micro-circulation -Small circulation system made up of arterioles, capillaries, veins, and
lymphatic systems that distributes blood to, and removes depleted fluids from muscle tissues.

#Compression-Putting pressure on the skin in turn applies pressure to the underlying tissues;
fluid directly under the point of contact is displaced to another area.

#Wobbling or mobilizing-Shakes the muscles to relax them and if it is done with the legs in an
inverted position helps fluid drain.
#Pumping-Using the foot as a lever and moving up and down expands and contracts the calf
muscles opening and closing the blood and lymph vessels ‘milking’ them of their fluids.
Stair climbing-Taking the knee towards the chest in stages stopping for a few seconds at each
level to let the brain and muscles time to adjust.

Stretching-Lightly stretching the leg muscles helps to reduce tension on the fibers and tissues;
this leaves the blood and lymphatic vessels room to expand and contract.
Active stretch-The person having Light Manual Muscle Relaxation stretches cooperatively

Passive stretch-The giver takes the body through the stretch before it is done actively.

Giver-Person doing Light Manual Muscle Relaxation

Receiver-Person having Light Manual Muscle Relaxation

Pro-active-Taking action before an event happens

    •   If there is an existing medical problem visit a medical practitioner
    •   Using special support stockings designed to prevent blood pooling in the lower legs
    •   If the calf muscle pump has become inefficient, it needs help to be restarted.
+ Reference P.72 #Reference P.73 !Reference P.72 >Reference P.75
                                                      7
All Rights Reserved-Michael Gillan World Run Recovery Specialist                  www.aching-legs.org
                          Aching Legs and the Nurse ‘Accidental Athlete’


Why a manual on recovery for the ‘Accidental Athlete’ with tired legs?
•    To give non-professional, non-trained people a user-friendly method of recovery
•    To fill the gap between professional massage, no massage and the wrong massage.

Life can be hard for the nurse ‘Accidental Athlete’ walking and standing for long periods on
ward floors; for the legs that have to carry them, it can be tougher.
The body, mind and spirit may be willing to do as much as possible with the patients, but these
can be let down by aching legs.

Sometimes, those hard done to legs might feel as though they have run around the world and to
the person who has them it is true; no ones legs can ache as much as the one who has them.
If your legs feel this way then you would have some idea how Jesper Olsen felt about his legs
when he ran around the world.

Yes he actually did run around the world, for 26000, 230 kilometers of it!
(See www.worldrun.org)

How did Jesper deal with his aching legs?

After 12,000 kilometers of running through Europe; Russia, Siberia and Japan, he came to
Australia and was introduced to a recovery system developed by myself for Ultra Marathon
runners and walkers.
The name of the system is called Light Manual Muscle Relaxation or by its other name;
‘The World Run Recovery System’.

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
    Light Manual Muscle Relaxation is a simple recovery system that is easy to use
                 without the need for equipment other than the hands
                                                     8
All Rights Reserved-Michael Gillan World Run Recovery Specialist                www.aching-legs.org
                          Aching Legs and the Nurse ‘Accidental Athlete’


What do ultra athletes have to do with Nurse ‘Accidental Athlete’?
Ultra athletes run or walk over marathon distance (26.2 miles or 42.2 kilometers); their events
can be from 6 hours but usually go 24-hours upwards; it can even include crossing continents
and even running (Not flying) around the world as done by Jesper Olsen.

+They are going for up to 20 hours a day; moving for this long fatigues the calf muscles and
reduces their ability to pump used blood up the legs.
They are ‘Deliberate Athletes’

Ultra marathon people compress time, muscle fatigue, stress on legs, mind, and everything else
that is no good for the body into a short period of time on the track; no matter how hard they
tried it would take the ‘Accidental Athlete’ months to achieve the same effect.
What is an ‘Accidental Athlete’?
An ‘Accidental Athlete’ is someone who does something similar to a deliberate athlete but
without any intention of doing it.
When they do this, they subject their bodies to similar stresses and strains, but they do not have
the training preparation nor recovery processes in place that the athlete usually has so they can
suffer more because of this.
The ‘Accidental Athlete’ does not train ‘to do their distance’ has no intentions of being an athlete
but walking on flat surfaces until they are footsore and their legs feel like lead, without adequate
recovery time between on a consecutive daily basis makes them one.
!Some similar areas between the ‘Accidental Athlete’ and ultra athletes are
    •   Skin and muscle soreness
    •   Muscle tightness and contraction
    •   Circulation problems in lower legs
    •   Swelling ankles
    •   Mental and physical exhaustion
    •   Lack of coordination after being inactive for a period
    •   Circulation problems in lower legs
    •   Muscle tissues at risk of injury
    •   Immune system compromised
    •   Skin and muscle soreness
    •   Fatigue
    •   Varicose veins

Medical or mechanical reasons
Aching fatigued legs can be medically or mechanically caused; to find the answer they should be
investigated and managed by a Medical Practitioner.

Assuming all treatable medical causes have been dealt with in the appropriate way, a
Chiropodist, Podiatrist or foot professional should be consulted to find out whether body
mechanics are contributing to them.

*Standing on ward floors for a full shift can be wearing on the leg muscles and detrimental to
the circulation over the long term; and it can affect the general body health; the legs need
looking after carefully to minimize some of these effects.

!!www.hazards.org/standing +Reference P.73 *Reference P.75

                                                     9
All Rights Reserved-Michael Gillan World Run Recovery Specialist                 www.aching-legs.org
                          Aching Legs and the Nurse ‘Accidental Athlete’


Why do the legs ache on flat surfaces? Hydrostatic pressure
>In any container of water, pressure at the surface is the same as the atmospheric pressure, but
below the surface, the greater the depth the more the pressure rises.
This pressure is called hydrostatic pressure (hydro-water static-still)

Hydrostatic pressure also affects the body; if someone is standing still, the pressure at the head is
-10 mm Hg and at the feet it can rise to as much as +90 mm Hg; this means that the weight of
the blood in the venous vessels is also very high.

!There are 2 main muscles in the calves and they both have different purposes
+The Gastrocnemius is used for running and jumping.
#The Soleus is used for helping keep the body upright when standing still.
Together they form a motor for the calf muscle pump; a system that moves fluid against gravity
up the legs back to the body; but it can only operate efficiently if they are working properly.

*The calf muscles and lack of movement
+<>If the calf muscles are not being used as pump motors to move used blood and lymph up the
legs, blood accumulates in the lower legs; lymph fluid, a component of the blood, separates from
it and fills the tissue spaces, as it is not removed from the legs quickly enough the ankles swell.

                        Edema or
                        fluid in the
                        ankles


Weight, Pressure and Tension
^The arteries supply fresh blood carrying oxygen and nutrients the muscles need to work
properly, if it fails to reach the muscles become fatigued and ache.
At the feet, the pressure of the blood in arterial system taking it there is higher than that of the
venous system bringing it back to the body for recirculation; this means that to keep a balance
between them, the venous system has to keep pumping.
    Blood and Lymph fail to return to body                   Blood delivered by arteries, arterioles and

                           Muscles fatigued                    capillaries
                                                 Calf
                                                 Muscle


                        Blood flow restricted                  Muscle tension (tight muscles)

Tension applies pressure to venous and lymphatic vessels
                    Tight muscle fibers putting pressure on the vein and lymph system




        Muscle tension compresses vessels restricting the amount of fluid flowing through them.

Muscle tightness and tissue tension impacts on circulation by compressing the veins; this
reduces their diameter and prevents the one-way valves in them opening and closing properly.
!Reference P.72 *Reference P.73 +Reference P.73 ^ Reference P.72 +Reference P.73 #Reference P. 73
> Reference P.75 <Reference P.75

                                                    10
All Rights Reserved-Michael Gillan World Run Recovery Specialist                       www.aching-legs.org
                          Aching Legs and the Nurse ‘Accidental Athlete’


Flat surfaces make the legs ache quicker than contrasting ones
Depending on the activity at the time; only half the pump may be working, so not enough
depleted blood that collects in the lower legs can be removed fast enough.

Hydrostatic Pressure
+The body has high percentage of fluid in its makeup and because of gravitational effects it all
wants to go downwards to the feet, only the ends of the toes prevents it going all over the floor.
When someone is standing still, the pressure and weight of it at the head is less than that at; this
ranges from -10 mm hg at the head to +90 mm hg at the feet.

This is a lot of weight for the muscles and circulatory system in the legs to deal with; and if the
muscles are not receiving any fresh blood, they fatigue, tighten and become incompetent.
To make it possible for fresh blood to access them, some of the pressure that has been built up
has to be reduced; this can be done by restarting the calf muscle pump again.

If standing and walking on a flat surface has made the legs ache try walking up and down some
stairs to give the leg muscle some contrast in the way they move; it will make both muscles
work at pumping some of the fluid and they may feel lighter giving some temporary relief.

! * The leg muscles need contrast to be working both together at pumping fluid up the legs and
relieving some of the pressure that has accumulated; just sitting or lying down resting is not
giving them the movement they need to operate the calf pump.

Structured movement maintains leg health and helps with recovery
If it is decided to use a manual recovery system to make the calf muscle pump work
again, the following qualities should be encompassed in any work.

>It is important to minimize problems caused by too much walking and standing; but the
knowledge needed is in knowing how to achieve maximum results for as little effort as possible.

    •   It should be pain free

    •   It should be easily available

    •   It should be convenient to do

    •   It should be effective in reduction of soreness

    •   It should be able to be done without disrobing

    •   It should be quick to do as the least time spent on the massage with an undressed
        person, the less time for them to go cold and the muscles to stiffen.

    •   It should be able to be done without provoking injury

    •   It should be non-invasive

        *Light Manual Muscle Relaxation compromises between waiting for the
            circulation to recover naturally and doing something to assist it




!Reference P.73 *Reference P.73 >Reference P.72 + Reference P.75

                                                    11
All Rights Reserved-Michael Gillan World Run Recovery Specialist                www.aching-legs.org
                           Aching Legs and the Nurse ‘Accidental Athlete’


^ Light Manual Muscle Relaxation- a recovery strategy
    •   To restart the calf muscle pump
    •   To bring coordination back to the brain/mind/muscles

Some first aid tips
For both the heart which is a pump, and the leg muscles, which are a peripheral heart or pump,
first aid works on the principle of compression from an outside source to move blood.

For the body
*First aid for the body when someone has stopped breathing and the heart has stopped
beating-30 compressions on the chest and 2 breaths into the lungs
Pressures on the chest will put pressure on the heart to pump enough fresh blood to the brain to
supply it with enough oxygen to keep it functioning.
*Source: St. John Australian First Aid (It is suggested that every one does a first aid course to learn this)

For the leg muscles
! Compression and Movement
>*Pressure and movement of the muscles will compress the tissues, which compresses the veins,
to open the one-way valves, to pump used blood and fluid from the legs back to the heart which
reduces the pressure and weight in them, to let the arteries flood fresh oxygen filled blood into
the tissues to help them recover
!Substituting static tension on the muscle tissues with alternating tension and relaxation activates
the venous and lymph vessels one-way valves into opening and closing; this moves used blood
along them and relieves some of the pressure in the lower legs.
>As it is relieved, the arteries deliver fresh oxygenated blood to the muscle tissues which helps
them to recover so they can work effectively again.
             Blood and Lymph return to body                      Blood delivered by arteries, arterioles and

                              Muscles recover        Calf        capillaries
                                                     Muscle


                         Blood flow restored                  Muscles relaxed pressure released from vessels

As the World Run Recovery System
It does this through
    •   Simplicity-user friendly
    •   non-invasive-works with the muscles not on them
    •   Consistency-conditions the muscles by repetition
    •   Predictability-consistent information fed into the brain results in automatic responses.

The ‘Accidental Athlete’ may not be trying to run around the world although they may feel they
are walking around it, but they can do it as comfortably as possible
+It has contributed to breaking world records by allowing the athletes to spend more productive
time moving instead of sitting or lying down with their legs elevated to wait for it all to happen
for them.
               Simplicity + Consistency + Predictability = faster recovery
      Light Manual Muscle Relaxation-the trusted alternative recovery strategy
^ Reference P.72 !Reference P.73 + Reference P.72 >Reference P.75 *Reference P.72

                                                    12
All Rights Reserved-Michael Gillan World Run Recovery Specialist                           www.aching-legs.org
                          Aching Legs and the Nurse ‘Accidental Athlete’


*Activity-Taking an active part in recovery.
The ‘active’ option
Experience suggests that most ‘Accidental Athletes’ have time management problems and like
the ‘Intentional Athlete’ do not have enough of it to passively wait for recovery.

Long distance athletes are aware that having recovery work can benefit them; the ‘Accidental
Athlete’ should be aware that it can help them too; but there is a gap between the knowledge
needed to do something effective and doing something, which may cause or aggravate injury.

*Using a safe pro-active recovery system will enhance the flow of used blood out of the lower
legs and promote the flow of fresh blood into them; an increased circulation will result in fresher
legs.

Light Manual Muscle Relaxation is an ‘active’ option for aching legs.
Ultra marathoners need an active method of recovery so they can get back out on the track or
road in as short a time as possible with the least inconvenience to them.
Accidental Athletes also need work that is effective and relevant to them.

Light Manual Muscle Relaxation is relevant to both as they have similar requirements when
their legs fatigue and ache.

    •   It gives control over the recovery process

    •   Movement is kept in the muscles

    •   Flexibility is improved

    •   Brain/muscle memory is retained

    •   Ease of restarting without the stiffness

    •   Body temperature does not drop due to inactivity
+Light Manual Muscle Relaxation works at rehabilitating the calf pump
From a muscular and lower leg circulation perspective, it should be assumed safety’s sake that
that if something is not working on the long distance person and is putting them in danger of
injury, the ‘Accidental Athlete’ is also at risk

Ultra and ‘Accidental’ athletes do not have the luxury of time for ‘over enthusiasm’ to interfere
with the recovery process so it is safer to take a conservative approach to muscle recovery.

#!^There may not be a fault with aching fatigued legs; the calf muscle pump has just become
inefficient at pumping used fluids up the legs, it does not need deep heavy work on the muscles.

They just need rehabilitating so they can work efficiently again.

                Light Manual Muscle Relaxation the trusted active option




* Reference P.72 +Reference P.72 !Reference P.73 #Reference P.75

                                                    13
All Rights Reserved-Michael Gillan World Run Recovery Specialist                www.aching-legs.org
                          Aching Legs and the Nurse ‘Accidental Athlete’


The World Run Recovery System
Light- light work is used because it does not put already overstressed muscles at risk of injury

Manual-only the hands are used; no oil, no towels, no equipment

Muscle-the leg muscles are viewed as one large muscle that needs recovery; not individual
muscles that need repair work.

Relaxation-reducing muscle tightness removes constant pressure on the venous and lymphatic
vessels one-way valves letting them open and close as the muscles expand contract.

It takes the approach that tight, fatigued muscles are incapable of effective pumping on their
own and working them manually operates the pump to send fresh blood to them until they
recover enough to work by themselves.

Light Manual Muscle Relaxation covers the knowledge and skills gap of how to assist
recovery through:-

    •   Simplicity- It needs very little hand coordination and is easy to do,
    •   non-invasive works with the muscles not on them
    •   Consistency-conditions the muscles by repetition-
    •   Predictability-consistent information fed into the brain results in automatic responses.

 !Light Manual Muscle Relaxation promotes conditions for muscle recovery
It works to facilitate a faster changeover of new blood for old by restarting the calf muscle
pump; this promotes and enhances the conditions for recovery.

           Blood and Lymph return to body                     Blood delivered by arteries, arterioles and

                                 Deep veins                    capillaries
                                                  Calf
                                                  Muscle

        Superficial veins + Lymphatic system                   Perforating veins

Light manual Muscle Relaxation also facilitates coordination
When the body is fatigued, certain parts of it, including the feet are ‘forgotten’ by the brain
because they are so far away from it.

*The combination of mind/brain/muscles is brought into alignment from the bottom of the body
upwards by stimulating pressure receptors on the bottoms the feet.

>Pressure receptors relay information to the cerebellum (or small brain whose job it is to
compare) where the positions of them are, and what they are doing in relation to the rest of the
body; when it is received, adjustments can be made to correct any discrepancies between them
permitting smooth movement.

                           Used as a tool in appropriate circumstances
Light Manual Muscle Relaxation can help break the stiffness and soreness cycle


!Reference P.72 *Reference P.73 >Reference P.74

                                                    14
All Rights Reserved-Michael Gillan World Run Recovery Specialist                       www.aching-legs.org
                          Aching Legs and the Nurse ‘Accidental Athlete’


Light Manual Muscle Relaxation and the Calf Muscle Pump
*The calf muscles act as a pump to move depleted blood and lymph fluid against gravity from
the lower legs back to the body allowing the arterial system to supply fresh nutrient and oxygen
enriched blood to the muscle tissues.

The Problem-The calf muscle pump becomes inefficient
+! When the muscles do not move, constant ‘static’ tension prevents the venous and lymphatic
vessels one-way valves opening and closing properly; this reduces the flow of depleted blood
and lymph out of the lower legs and prevents the circulation of fresh blood to the muscles.

The Solution-Use the hands start it working again
^#The World Run Recovery System, or Light Manual Muscle Relaxation, reduces muscle
tension by combining light pressure with tension and relaxation; this opens and closes the
valves to force exhausted blood and lymph fluid along the vessels and back up the legs.

The advantages of using Light Manual Muscle Relaxation
  • No inconvenience-Can be done anywhere without the need for privacy.

    •   No disrobing- Warmth is maintained no embarrassing situations or loss of dignity.

    •   No oil-No skin irritation or sticky sensations if the oil is not removed properly.

    •   No equipment-No massage table, no bottles, no towels.

    •   Simple-Can be done with minimum training; no complicated hand skills to learn.

    •   Light-Involves no fast dynamic, or jerky movements to put the body into self-defense.

    •   No deep work- Will not cause irritation to an ongoing injury or promote bruising.

    •   No soreness-No friction between skin and hands to cause irritation.

    •   No impact- Means there is no bruising to skin or muscles through lack of skill.

    •   Faster relaxation-It is working with the muscles not against them

    •   Non-invasive

    Pro-active in prevention and Re-active in relief
Keeps the calf muscle pump operating
•   Simplicity-user friendly
•   non-invasive-works with the muscles not on them
•   Consistency-conditions the muscles by repetition
•   Predictability-consistent information fed into the brain results in automatic responses.

Light Manual Muscle Relaxation works the calf pump, it does not-
   • Concentrate on any one particular problem
   • Concentrate on any one particular muscle
   • Fix anything
   • Replace conventional massage except in appropriate circumstances
*Reference P.73 ^Reference P.72 #Reference P.72 +Reference P.75
                                                    15
All Rights Reserved-Michael Gillan World Run Recovery Specialist                 www.aching-legs.org
                          Aching Legs and the Nurse ‘Accidental Athlete’


Part 2 The sequence-Light Manual Muscle Relaxation
Some working notes
Deep heavy work increases the risks caused by ‘over-enthusiastic’ use of the fingers on the
muscles.

By working lightly and conservatively the risk of muscle damage can be achieved all efforts can
then be concentrated on recovery rather than fixing any injury.

Relax is for the muscles-‘let go’ is for the person
Relax is what the muscles do so that the venous system can work properly.

To many people, the term relax is a poor choice of words to use because they cannot relate to it;
when asked to do it, they may concentrate on what it means causing them to tense the muscles
which will constrict the vessels the vessels and reduce the circulation.

The term ‘Let go’ is an easily understood term and should be used in its place.

Never rush the sequence
    •   Use the palm of the hands and the flat of the fingers to stop the tips digging into the
        muscle.
    •   Inform the brain what it is intended by passive demonstration before doing active work
    •   Never do anything into pain
    •   Never force anything
    •   Keep everything light
    •   Do not think ‘If I do it harder it will be better’, it won’t, the lighter Manual Muscle
        Relaxation is done, the less chance of causing muscle apprehension.
    •   Do not go any faster than the brain will let the muscles go
    •   Do not use the fingers in the muscles, only press until the muscle starts to “give."
    •   Keep the back straight Watch your back! Look after it.
    •   Kneel alongside the person being worked on.
    •   Support the hands when pressing.
    •   Start in the areas close to the body and working away from it.
    •   Watch the way you stand and move, try not to bend over the person, but bend the knees.

The body temperature during any recovery work drops; put a blanket over the person being
worked on to seal in heat and keep them warm.

To get at the part of the leg being worked on pick up the corner and replace it when finished.

At the first sign of cramping, change to the other leg, when that one is finished, cramping on the
other leg should be reduced along with the possibility of causing injury.

The lighter Light Manual Muscle Relaxation is done, the more effective it is.
    •   Stretching-Do all stretches gently
    •   If there are any problems, STOP and do not continue.
    •   In Light Manual Muscle Relaxation the person receiving is in control.
    •   NOT the person giving it.

Check whether the receiver of Light Manual Muscle Relaxation has any problems
     that may cause complications, if any doubts refer to medical people
                                                    16
All Rights Reserved-Michael Gillan World Run Recovery Specialist                  www.aching-legs.org
                          Aching Legs and the Nurse ‘Accidental Athlete’


Seated upper body – Light Manual Muscle Relaxation (Self):
This version includes both upper and lower body stretching.
They keep some o
								
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