recovery after sport

'Get the Edge'

Fun Runner recovery using Light Manual Muscle Relaxation

Fun running is fun while it lasts but the fun can dissipate very quickly after the event has finished-especially if while the fun has been going on the runner/walker has pushed themselves harder than anticipated

The whole atmosphere of a fun run including the name of it has connotations of enjoyment rather than a sporting event-after all it is usually community, family and friend oriented that is raising funds for a worthy cause

Because of this, people just enter into the spirit of things and it this this that can make things difficult for many of the entrants-when you are with a group it is easy to lose track of the distance, time, and speed you are covering and go over your fitness boundary into something you have not trained for

If you are wearing the wrong shoes or socks while moving you could end up with blisters and sore feet which can put extra stress on the muscles

Whatever the distance covered in the fun run, one person's short stroll can be another's round the world run and they can suffer just as much as each other if they push things too far

what now?

the plan should be recovery!

The Problem-dealing with fatigued legs after a fun run

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 after sport 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 has doing a fun run in common with running around the world?

They are not in the same class are they?

Well yes they are when you have pushed things too far and are suffering the after effects of all that fun you had the day before because you accidentally went too far and too hard and did your equivalent of a round the world run

Whatever the distance the fun run is and you go over your limits whether it is the full or short course, you may have problems recovering from that and as there are not too many professional fun runners-it means most people who push themselves too hard are going to be sore and sorry for themselves for a while

Recovery after the run

Recovery after the run is something that everyone goes through-and it is this that can cause more discomfort than the run itself-it is basically every fun runner for themselves because recovery is an individual thing

Most fun runners still have to earn a living and have family responsibilities-this can be difficult if your occupation involves moving around and generally working and you are tight, stiff, and very sore

Being out there for so long can mean a dramatic decrease in fitness level and increase in possibility of injury with a corresponding increase in length of time of recovery from soreness and stiffness after the run has long finished

The majority of fun runners go home and lick their wounds in solitude

As fun runners are not as a rule sports orientated the closest they would get to a sports recovery system would be while watching their favorite sport on television-this could be tennis, football or whatever

They may see a sports trainer trying to solve a muscle problem by using deep tissue massage on one of the athletes-I have seen it myself and thought that this is the way to fix problems and do some recovery work

Not so!

Using 'enthusiasm' rather than knowledge and working on the muscles this way can impact on recovery, in a not very beneficial way by

To illustrate the problems that can be caused when a heavier type of massage is used below is a quote from Sandra Brown taken from her advice sheet for the Surrey Walking Club.

"The second tear (at least I have matching legs with old tears on both sides) was caused, to my great annoyance at the time, by an overenthusiastic physio who was supposed to be helping me to warm up gently before a 24 hour race and got carried away. I am now more wary of having physio at any time, and make sure that I stay in control, by saying at the outset what I want and don't want to be done to me. Having never had a persistent injury (my varied training pattern means that any niggles have the chance to heal quickly, rather than get hammered and go critical,) I have never had regular physio or a steady relationship of trust with any physiotherapist who knew me and my needs. The closest I have come to this was receiving massage from Michael Gillan during the Nanango (Queensland) 1000-mile race in 1996. I had no hesitation in having a massage from Michael again at the end of the Melbourne 100 miles walk in 1999. Michael's approach is very gentle at all times, and always works with the athlete and puts the athlete in control, thus minimising the risk of harm and maximising the benefit.
Very occasionally I will feel tightness in one or other hamstring, but I am lucky that neither tear has become a real problem. These days I stretch pretty diligently after exercise and am convinced of its value, and my cross-training approach plays a part; I am sure, in keeping me free of overuse injuries. More on stretching another time."

(Source:http://www.surreywalkingclub.org.uk/Training?Advice/Articles/training_for_ultras_by_sandra_br.htm#Training/forUltras_SB)

What Sandra is saying is that enthusiasm is no subsitute for experience

This is what Sandra says about experience

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 light, 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-Ultra marathon runner

Where to from here for the fun runner?

The biggest obstacle to recovery is lack of knowledge-affordability, and practicality

Lack of information

There is unfortunately not too many places the fun runner can go to for information on recovery after a fun run

Affordability

Most fun runners are just that-they do not take themselves as serious athletes although they may finish up with the same recovery problems as the more dedicated runner or walker-therefore there is no sense in going out to find a trained sports therapist to work on their recovery after a fun run-it is just too expensive when there is basically nothing wrong with the body

Practicality

In the chart of the Colac 1995 six day event below it is possible to see the effect fatigue, stiffness and soreness can have on performance and recovery-it also reflects the difference in the change of approach from working on the muscles to working with them

Never mind-the 'Sports Institute of Hard Knocks' will save you!

Stiffness-soreness and uncontrolled fingerforce

Stiffness and soreness is part of the recovery process-to work at trying to physically overcome them using 'uncontrolled finger force' on the muscles breaks into this process leaving the body to heal all over again

To recover quickly without interfering with the body's natural recovery ability the stiffness needs to be reduced without using the force of the fingers into the muscle tissues

Working with the muscles overcomes stiffness without breaking into the recovery process and enables the muscles to move freely without causing them further traumatic stress and further injury to recover from

How easy is it to do this and how does it affect the fun runner?

Every picture tells a story-

When I went to look after the Danish team at the 2007 24 hour world championships in Montreal, the airline mislaid all all my clothes, tent and everything else, except for the few things I carried on board with me.

The equipment for the whole event consisted of a chair for eating sleeping and working on-above in the foreground is the very chair that occupied the whole 'Sports Institute of Hard Knocks'!

The manual of the very method used to do this is available now for the grand total of $20.00!

There are not too many organizations that would give the fun runner the benefits of all their research done over many years-but the 'Sports Institute of Hard Knocks' does this because we need your support to join the World Run 2 www.worldrun.org

What level of skill is required?

Unlike other methods of recovery, very little skill is needed

Light Manual Muscle Relaxation works with the muscles not on them because it uses the 'snowshoe' effect of spreading the load, weight and pressure of the hands and fingers so does not stimulate pain receptors or produce friction or heat-therefore it can be done 'on demand' or as often as required

• No disrobing

• Needs no oil

• Works with the muscles

• Uses the flat hand

• Does not need equipment

• Needs only minutes to learn

• Needs only basic understanding of what you are doing and why

Only 4 basic movements

Only 1 depth-that is light

The secret to recovery is to reduce input/output required through being-

• Non invasive-working with the muscles not on them

• Simplicity-easy to understand

• Predictability-By not changing information fed into the brain all responses become automatic

• Consistency-conditions the muscles by repetition

The tested trusted oil free alternative

Why is Light Manual Muscle Relaxation oil free?

Conventional methods need oil provide lubrication between the hands and skin as they rely on the skills of the practioner at working on the muscles to be of use

It only uses the hands and the knowledge of using them effectively

This gives the unsupported athlete the independence from unknown recovery assistance who may have the belief that it is them doing the recovery-not the body itself

Some basic points on recovery that tend to be overlooked by fun runners

• Stress on top of more stress increases recovery time

• The body recovers itself!

Self-Maintenance

Self-maintenance is an option for those whose capacity to pay for or access to massage therapists is limited-but information on how to self-maintain without getting into the technical aspects of 'petrissage' and 'rowing stroke' is also limited

It is also generally assumed that the people have the financial ability to be able to afford the care and services of the therapist-it is unfortunate that the therapists mostly live in or around larger centers and cities and are unavailable to people who live in more isolated regions

Lack of financial reserves-ability to study-facilities such as massage schools and teachers for learning the handskills required for modern massage techniques impact on the benefit that flow from massage were it available

If you can afford the costs of having ongoing manual therapy-and have no problem accessing the services of a massage therapist in your area, you are lucky-if not tough

Affordability

To do a full course in recovery systems will cost hundreds of dollars in fees, there is also the time needed to study physiology, anatomy, and the hand skills needed to do it.

And then it may not be suitable for the athletes needs because it may not be portable, you will also have to carry oil, massage table, towels, or effective enough.

It may be beyond the talents of many people and to hire someone to do it for them is very expensive and this makes it unaffordable.

It would be cheaper and more effective to pay me for the knowledge I have because I am the one who developed and tested Light Manual Muscle Relaxation over many years.


US$20.00 ebook PDF format

References and citations

PubMed

Manual massage and recovery of muscle function following exercise: a literature review.

PMID: 9007768 [PubMed - indexed for MEDLINE]

The mechanisms of massage and effects on performance, muscle recovery and injury prevention.

PMID: 15730338 [PubMed - indexed for MEDLINE]

http://www.webmd.com/content/Article/92/101950.htm

SOURCES: Hinds, T. Medicine & Science in Sports and Exercise, August 2004; vol 36: pp 1308-1313.

Fun Running Recovery Article

Contact michael@aching-legs-relief.com