recovery after sport

The leader of the bushwalking party

The leader of a bushwalking party plays an important role in the walk; it is ultimately responsible for the safety of the group as a whole out in the bush. Just as important to the enjoyment and safety of everyone out there is the nominated last walker.

The leader usually has their hands full map reading, making sure that everyone is comfortable and happy with speed and making sure that the group reaches campsites, pickup points and meeting up areas, so they obviously can't see where everyone is at the same time

The walkers may have spread out along the route over a long distance as they will be walking at different speeds

The nominated last person escort

While the leader has to have their own qualities, the nominated last person needs different qualities and skills as they have to look after the weakest member of the party who may not be able to keep up with the rest, and if the walker is having problems with blisters, or suffering from fatigue; some knowledge on how to deal with them would be helpful

Some preferred skills the nominated last person would have

• Patience

Encouragement of the problem walker not abuse is needed-if they become frightened of the last person, this will lead to them being pushed beyond their capabilities and may trigger fatigue related illnesses

• Map reading

A copy of the map with details of trails and turns in case they get so far behind the main group, they will have problems knowing which way to go

• First aid

As well as normal first aid skills, added extras are blister fixing, how to spot fatigue, hypothermia and hyperthermia, and some knowledge on muscle recovery systems to help the problem walker to recover as quickly as possible so the main party can be caught up with

Some knowledge of recovery and how to achieve it is important

If the problem walker has had their needs such as blisters, and clothes change, and hypothermia, hyperthermia and an adequate rest to enable them to continue with the walk met, and they are to catch up with the rest of the walkers, their muscles will need to be recovered quickly and efficiently

For an example of how an efficient system can improve recovery see the figure below from a 6 day multi day event

These figures 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 a tried tested recovery system

If this was a multi day hike or bushwalk, and someone was having problems, it would be to everyones' benefit end enjoyment and safety to have them recover to the same amount of distance as these people

Blisters can lead to fatigue, hypothermia or hyperthermia

It is important to recognize some of the main points of hyperthermia, hypothermia and fatigue before they are able to become full blown problems because the nominated last person may be on their own until help arrives

If early intervention is taken before the next stages of hypothermia, hyperthermia and fatigue has developed, there may be no need of assistance, and the walk continues normally

How a little blister can lead to fatigue

Blisters - a discussion: no one is immune to them

Blisters can be debilitating, fatiguing, painful, and performance affecting; in an ideal world, the person who develops one should deal with it using the accepted and recommended methods.

With a blister most of the pain comes from the area where the dead stretched skin meets the healthy skin; pressure on the fluid filled sac forces outwards to the join and causes pain.

The Downside

The blister has to be dealt with as quickly as possible because it affects the balance and stress is placed on parts of the body that are not used to it.

While the blister is forming and when it has formed, the biomechanics (The way of walking) are being altered, unless it is dealt with, it will cause muscular problems as the body has to continually adjust to a new way of moving.

The extra stress results in more stiffness and soreness in muscles that are little used, and eventually interferes with walking health because extra energy is needed to cope with the mental and physical requirements of trying to keep up and cope with the pain at the same time

Hypothermia

If the weather is cool, the walker with the problem will be starting to feel tired and fatigued, they will sweat more with the exertion of trying to keep up, and probably start to take clothing off to help them cool down; but when they do this, they may lose too much heat through cold air passing over their wet clothes and start to shiver

This is the moment to get them to quickly change them into dry clothes and cover them up again because once the shivering stops and they still have wet clothes on they will be going into the next stage of hypothermia

Before going into the more detailed aspects of hypothermia, there are some simple steps to reduce the prospects of developing it, so if so this will be covered first

• As soon as it starts to get dark, get rid of the shorts and top, or at least cover them up.

• Wear a hat

• When the clothing gets wet on a cool day change it.

• If it rains, put on a light waterproof top.

• Have warm drinks and soup, this is warming and nourishing.

• If the bushwalker is cold and they are considering walking again, stop them.

When they stop they should be covered up with a blanket to preserve core body heat

• Cover up on stopping

If someone is showing signs of fatigue stops for however long, move them out of the wind and throw a blanket around them; when the muscles stop moving and producing heat, the heat that is left can dissipate within a very short time and the body shuts down within a few minutes.

Change the top frequently for a dry one

• It may be cold when changing in the night, but cold by itself is not harmful.

Cold + moisture +heat loss +air movement across the body is fulfilling most of the requirements for setting up hypothermia.

• Keep up warm fluids and food

Cold drinks and food need heat to be converted to energy, and this will absorb body heat.

• Have a silver lined space insulation blanket available, while being very light, their insulating properties rather than weight which is needed at this time.

It is better to catch someone at the impending grade before they go into the other grades, although some people by pass even and go straight into mild or even moderate levels.
Impending and mild hypothermia can be worked on with an excellent chance of them recovering.

Moderate and severe hypothermia require immediate first aid and possibly hospitalization

It is important to know the grades as if the bushwalker is pulled off the track in the mild grades, time spent recovering them will enable them to get back again doing productive distance

There are four grades of hypothermia, these are

• Impending Hypothermia

Difficult to forecast but the main conditions for this are usually a hot day followed by a cool evening and frosty night; the bushwalkers most prone to it are the ones who do not feel the cool air on the body as they still feel warm from the daytime heat

• Mild Hypothermia-Uncontrolled Intense Shivering starts

• Moderate Hypothermia-Coldness is creating pain and discomfort

• Severe Hypothermia- needs hospitalization

These people are in big trouble and need urgent medical help

Never massage the limbs, cold blood will be forced back into the body reducing core temperature further and possible death

Hyperthermia

The body becomes overheated and stressed; symptoms include headache, nausea and fatigue.
On a hot day the bushwalker should be watched carefully to make sure they are drinking adequate fluids on a regular basis.

Symptoms of Hyperthermia-Heat stroke can be life-threatening and victims can die
Someone with heat stroke usually has a high body temperature

Other symptoms include confusion, combativeness, bizarre behavior, faintness, staggering, strong and rapid pulse, and possible delirium or coma

Treatment for Hyperthermia

If the bushwalker is showing signs of heat stroke emergency assistance should be sought immediately.
Heat exhaustion may be treated in several ways:

• Get them out of the sun into a cool place

• offer fluids but avoid alcohol and caffeine - water and fruit juices are best

• encourage them to shower and bathe, or sponge off with cool water

• urge them to lie down and rest, preferably in a cool place

The two most common forms of hyperthermia are heat exhaustion and heat stroke, heat stroke is especially dangerous and requires immediate medical attention

• Heat stress occurs when a strain is placed on the body as a result of hot weather and the ultra bushwalker may be in this for a long time

• Heat fatigue is a feeling of weakness brought on by high outdoor temperature; symptoms include cool, moist skin and a weakened pulse, they may feel faint; heat cramps are caused by a lack of salt in the body; they are painful muscle spasms in the abdomen, arms or legs following strenuous activity.

Heat exhaustion is a warning that the body is getting too hot. The person may be thirsty, giddy, weak, uncoordinated, nauseated and sweating profusely.

The body temperature is normal and the pulse is normal or raised. The skin is cold and clammy.

Some years ago, there was a widely reported case in Australia of someone who had 'muscle meltdown'.

With a group of friends, he had attended a run, which because of the heat was cancelled.
All the support people went home but the group decided to hold their own run.
As all the drink stations had been moved, there was no fluid to be had on the route they ran.
Consequently, the muscles just turned to jelly.

They did not have the knowledge, or if they did, ignored the simple fact that on a run, fluids have to be kept up to the body to avoid dehydration.

Keep up the fluids

Some suggestions for blister minimization

Everyone has their own idea and methods for blister prevention, so these are basic suggestions as it depends what works for one bushwalker may not work for another.

Before any event the feet should be toughened.

• Wash the feet in methylated spirits, it is a good solution for drying out the skin after a wash or shower.

• Wash the whole foot including in between the toes.

• Walk barefoot whenever possible.

• Every 2 or 3 washings with methylated spirits the feet should be massaged with skin moisturizer, this will prevent the skin from drying out and developing micro cracks.

When you are on your walk and the feet get hot and sweaty, wash the feet in METHO instead of water, it cools the feet rapidly.

• Follow up with the Corn flour or Cornstarch in the fresh socks you are going to put on.

Pre blister prevention can also include: -

• Put 5 coats of Friars Balsam over the feet-Let each coat dry before putting another coat over. This forms a skin over your skin before rubbing starts.

• Smear a thin coat of Vaseline over the whole thing to help prevent moisture or wetness soaking the skin, put the socks and shoes back on.

• If you can get at them before they start, try washing the foot off with Methylated Spirit to disperse the moisture.

• Put 5 coats of Friars Balsam over the sore area and cover the area with Hypafix to stabilize it.

Shoes: Never wear new boots, break them in well before starting out

• Do not do the laces up too tightly as this will not allow for the feet swelling

• If only stopping for a few minutes do not take the shoes off as this will allow more fluid to fill them up making it difficult to put them back on again.

• If they are causing pressure on the feet from the uppers being too tight, cut out the pressure area and replace it with Hypafix or Fixomul Stretch tape.

(While paper based they are also very strong and will prevent stones and dust going into the shoes from the openings, it will also allow the feet to breathe.)

Socks:

• When the socks become damp change them to keep the feet dry

• Wear 2 pair so that one rubs up and down in the boots and one stays next to the skin.

• Do not have the top of the sock band tight it cuts off circulation to the feet, cut the top of the sock downward.

• Tight socks let fluid down into the sock but not back up again so the ankles and feet may swell. Swollen feet cause more pressure in the shoes and may increase risk of blisters.

• Cut off the loose threads on the end of the sock.

• Wear the socks inside out so that the seam is away from the skin and the smooth part is inside.

• Do not walk in new shoes-or in very old ones

The Recovery Phase of getting the walker back on track

Having made sure the walker is ok from the blister/hypothermia/hyperthermia/mental fatigue aspect, now the process of getting the legs back together so they can get walking again can be addressed; fortunately this can be quickly achieved by working with the muscles to achieve a fast simple recovery system

Light Manual Muscle Relaxation-the simple recovery strategy

The Problem- dealing with walkers fatigued legs

here are some points to consider

• what are you going to do about it?

are you going to accept them or take some positive action?

• who are you going to get to deal with it?

do you know anyone who can help you recover the legs and what is their background?

• how close is the help?

when you are fatigued are they going to come and help you recover?

• how much can you afford to pay for it?

what is their cost and will they be ongoing?

there is a shortage of experienced people who deal with recovery in the bush and you may not have access to any of them when you need it

Light Manual Muscle Relaxation solves the problem


it lets you become the expert and simply do it yourself!
(its easier than you think)

What is Light Manual Muscle Relaxation?

It is a Self-Service leg circulation system and a fatigue cycle circuit breaker

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

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

Light Manual Muscle Relaxation-the leg servicing system

Light Manual Muscle Relaxation-A Tested Trusted Environmentally Friendly Alternative

How Light Manual Muscle Relaxation leg servicing works

From This

To This

Using 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 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

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

All that is needed are the hands

Light Manual Muscle Relaxation has multiple purposes

• To provide a simple alternative way of recovering aching legs

• Helps to rehabilitate the calf muscle pump

• It helps with relief of aching legs

• It helps to break the cycle of aching legs

• It moves depleted lymph fluid and blood

• Helps to improve coordination

• Helps the brain to recognize there are feet on the end of the legs

• Provides a mental and physical break from stressful situations

Using

• Simplicity-easy to understand

• Consistency-conditions the muscles by repetition- works with the muscles not on them

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

US$20

Some References

Michael’s methods of massage and blister care helped me to stay mobile throughout the race and to recover quickly afterwards. His techniques are safe and gentle.
Unlike some treatments, which put the runners and walkers at risk of muscle tears or infection, Michael’s techniques are gentle, safe, reassuring, and highly effective. They enhance comfort and flexibility, build confidence, and promote success.

This booklet will help others to learn and practice Michael’s methods. It is recommended reading for everyone who walks and runs and who wants to go further, go faster, or just to enjoy life more!!'

SANDRA BROWN 1996 Ladies 1000 Mile World Record Holder 1999 Ladies 100 mile Race walking World Record Holder

“I know that your massage kept a number of competitors in the event. The cold weather of Saturday afternoon and night certainly got to many of the walkers and your prompt action had them back in the race after a short stop.
In years past, that would have ended up as a non-finish. A number of walkers were able to keep going for the full 24 hours on the basis of your expert help.”

Tim Ericson Secretary Australian Centurions Club

'I have known Michael Gillan for many years and have always got quick relief for my aches and pains from the stretching he performs'.
CLIFF YOUNG-75-80 24 Hour World Record Holder (150.07 kilometers)

A word from Jesper Olsen World Runner about Light Manual Muscle Relaxation
“If I hadn't had the qualified help from the excellent masseur Michael Gillan, taking several thousands of km out of my legs, I could spare myself the effort!”

“My crew for the current stages, Michael Gillan, has proven to have other talents than the quite taxing job of taking care of all the requirements of a really tired ultra runner!
He has since years back been working on a new approach to stretching and muscle-rebuilding for ultra runners. I have the last two days tried his careful stretch and massage, and a bit to my surprise the muscles are beginning to feel like before the start back in Greenwich, London!!

Usually I doesn’t take massage as the legs of an ultra runner will often be quite sore during the long time events (and especially in an multi-year event like this...), and getting a massage can at times cause more injury and cramping up than good. For example my last massage was some 12 000km ago when I ran the 12-hour competition in Finland. And so far that has been the only one.

But Gillan came with best recommendations from my main contact in Australia, Phil Essam, who besides being vice president in the Australian Ultra runners Association has heaps of good knowledge to share. And this new kind of mild massage for ultra runners is definitely one of the good tips! There should be a fair chance that I actually get fresh enough to do some decent running at the 6 Day Race that I have coming up in Colac from the 21.November. I quite look forward to that, even though I can’t expect to make a top class result :-)”

He won! 756.2 kilometers (Jesper holds the record for the longest run in history over 26000 kilometers and the first person to run around the world Taken from www.worldrun.org

Light Manual Muscle Relaxation on the legs breaks the tightness and tension cycle and rehabilitates the calf muscle pump-by making it work

Making the calf muscle pump work again by taking some of the pressure away from the lower legs and let fresh blood into the muscle tissues to help the legs recover

events I have worked at

email me michael@aching-legs-relief.com