recovery after sport

'Getting the Edge'

Recovery after Horse Riding

ok these are not everyone's choice of horse but they look cute

Horse riding is an ever popular sport and while the love of horses is a pre-requisite for learning to ride, the love of sore muscles isn't

Riding for many people can quite literally be a pain in the bottom and the thighs, calf muscles and everywhere else on the body when they are learning to ride

Even experienced riders can get lower leg and back problems during a multi day ride; they accept it and learn to live with it but only the totally masochistic could love muscle soreness that is sometimes connected with riding

Soreness and stiffness can interfere with riding skills by making it difficult to mount/dismount easily-when riding it can cause horse/rider synchronisation to become out of alignment with further increases in soreness as the muscles stress further

Stretching the muscles both before and after riding is good, but having a recovery system is important; if they are both combined into one easy to do recovery system this is even better

Dynamic Activity-muscle soreness and stiffness

When the muscles have been involved in dynamic activity for an extended period, they suffer from overuse and become sore

Immediately the activity stops, the body starts to repair itself-the soreness increases as inflammation (a part of the repair process) takes place-then muscle stiffness which restricts movement and stops them being traumatized more happens

Most people I know do not have the time to stay at home and just lie down and wait while the soreness and stiffness wear off when the body is recovering-they have other things to do such as going to school, jobs, family commitments and more riding to do

The leg muscles

When riding, every muscle in the body is being used which is why so many riders are so fit-the leg muscles are particularly used hard because they help the rider stay mounted and used to transfer signals to the horse

These can finish up very sore and stiff-a group of muscles that are worked hard are the calf muscles-other than helping to keep the feet in the stirrups they have a very important job-

They are the motor and provide the power to a pumping system that moves old used blood against gravity up the legs back to the body

Stiffness causes the muscles to 'freeze' and not work properly, this means that fresh blood can't be pumped into them because old blood is not being pumped out of them; this means recovery is not as fast as it would be be were the supply increased

The passive way to recover

The rider can use the passive recovery system and lie down with the legs in the air so that the old blood can drain back then it can be replaced by fresh blood

Or they can find an active way of doing this

Active recovery for aching legs

Active Recovery means taking a pro-active role in helping the calf muscles to work at moving the fluid up the legs.

This is where the legs are helped to recover using a system that is directed at increasing the circulation so that fresh blood can flood the muscle tissues

Much of the time active ways of muscle recovery means using manual assistance such as massage; there are some problems to doing this and if the person doing it is not experienced or using an approach to muscle recovery that is causing more harm than good, it is a waste of time

One thing for sure is that the muscles do not need any more trauma happening to them; too much pressure on the fibers can damage them, and the they will then have to wait longer for healing as well as their normal recovery time.

It is important to ensure that any external assistance give does not interfere or break into the processes while they are taking place.

Conventional Manual Recovery Systems

Adding stress to the muscles at this stage by using the fingers working into them is not a good thing because it interfers with the body's own quite capable recovery abiilities.

Uncontrolled finger force into the muscle tissues at this time can undo and prolong the recovery that has started and continues to take place because it has to start over again.
Recovery is an area that needs some attention to detail because the difference between success is marginal-Working with the muscles not on them

Conventional forms of muscle recovery work on the muscles so are inflexible and cumbersome to use-they need lots of equipment such as

• lotions

• potions

• creams

• table to work on

• towels

If like Jesper Olsen who was self supporting most of the way around the world and pushed all his stuff in a baby jogger he would not have any room for food and water to be carried www.worldrun.org

If someone is considering massage, they should be aware of what is happening; using the example from Sandra Brown to stress how important the correct approach to muscles is

“The second tear (at least I have matching legs with old tears on both sides) was caused, to my great annoyance at the time, by an overenthusiastic physio who was supposed to be helping me to warm up gently before a 24 hour race and got carried away. I am now more wary of having physio at any time, and make sure that I stay in control, by saying at the outset what I want and don’t want to be done to me. Having never had a persistent injury (my varied training pattern means that any niggles have the chance to heal quickly, rather than get hammered and go critical,) I have never had regular physio or a steady relationship of trust with any physiotherapist who knew me and my needs. The closest I have come to this was receiving massage from Michael Gillan during the Nanango (Queensland) 1000-mile race in 1996. I had no hesitation in having a massage from Michael again at the end of the Melbourne 100 miles walk in 1999. Michael’s approach is very gentle at all times, and always works with the athlete and puts the athlete in control, thus minimizing the risk of harm and maximizing the benefit.’

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

The World Run Approach to Recovery-minimal working with the muscles

What does ultra marathon athletics have to do with riding recovery?

The events the athletes compete in last for many hours, days, weeks or years-this means everytime they stop for some recovery work, it becomes a post event session

The muscles are in a state of tension, tightness, soreness, stiffness, fatigue, and in a constant recovery process which never finishes because the athletes go back out to do it all again

I am the muscle recovery specialist for the World Run and I have taken a different approach to recovery than most other people involved in this area

I have to work as minimally as possible because I do not have the facilities or time to keep my athletes (endurance) off the track or road to do conventional recovery systems

My people are running and walking a long way, and while they are out making distance they are happy, but they do get soreness, stiffness and feet problems as well

(the chair near the bottles was my working area at Montreal 24 hour Championships-the airline had mislaid all my clothes, tent etc. but a chair was all the equipment I needed to keep 20 people going)

The World Run Recovery System does not need equipment or even much training to use because it works with the muscles and gets them to contribute to their own recovery

The result of minimized stiffness and soreness is being faster off the starting block or being able to play longer without fatigue; this will give any team or athlete 'the edge' over the competition

It is fully portable and flexible enough to do anywhere at anytime by anyone

There are benefits to the horse rider

• They can easily learn and use the same system I use

• They do not need to do an expensive dedicated course in recovery system

• They do not need to invest in or carry expensive equipment

• They can use it in and around the stables whenever they need it

• If they do not have the services of a masseur they just

Do It Themselves!

The advantages of using the World Run Recovery System

• It is Do It Yourself recovery

• No disrobing

• Works with the muscles not on them

• No oil used

• Non invasive

• User friendly

• Easy to learn

A tested Trusted Alternative

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

• Simplicity

• Predictability

• Consistency

This is applied using

The latest in non-technical, non-invasive 'cutting edge' solutions to fatigued fatigued legs relief-

the World Run Recovery System

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

Affordability

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

It would be even cheaper and more effective to pay me for the knowledge I have because I am the one who developed and tested the World Run Recovery System over many years at the Sports Institute of Hard Knocks.

Unfortunately this is impossible because I will not be here-

In 2008 the World Run Project starts and I am on it

I am the Muscle Recovery Specialist and expected to be on the road with the 2 runners for a fair part of the distance www.worldrun.org

$20.00 ebook in PDF format

Some basic information on recovery

Stress on top of more stress increases recovery time

Stressed muscles do not recover having some one's fingers working into them

The body recovers itself faster!

WORKING WITH THE MUSCLES-NOT ON THEM

The World Run Recovery System-Works WITH the muscles-is done as soon as the event finishes-track or field side-indoors, outdoors by self or assisted-all it basically does is relax the muscles and restarts the Calf Muscle Pump to get rid of the by products

To do this, the athlete carries just a strap and completes the system in 3 or 4 minutes while the body starts its repair work without interference.

As working ON the muscles is not done, there is no need for disrobing, the athlete can cover up to keep the wamth in letting the muscles cool down at their own rate.

Because this is all it does, the body takes care of the rest

The Athlete needs help in relieving those fatigued legs and the Sports Institute of Hard Knocks World Run Recovery Specialist is going on the road-but having problems with the financial issues of being away so long.

In Australia it is very difficult to get sponsors unless you already have a big name as a star-for support crew who do cannot supply glamor it is impossible.

Buying a manual form me will defray my costs of being involved in the world run project, and at the same time as I am looking after the world runners the athlete can share the experience of a recovery similar to that of the world runners at a very affordable price.

Not only that, the athlete can follow my route through the world run site and if you are anywhere near me come and say hello and I will even give you a first hand workshop on recovery!


Win Win!

With your support I get to on the World Run and the athlete gets the very same recovery system I will be using on World Run 2! www.worldrun.org

Win Win!

*Some surveys have shown that post event massage is more effective 2 hours after the event than before, but a problem with these is that much can depend on the type of massage being used, and the skills of whoever is doing the work

Leaving the science part out of the recovery equation, for the moment-my manual covers this in greater detail from the physiology aspect and I cover Immediate Post Event Recovery on that web page

While much has been written about Post Event Recovery, and ways to achieve it there is not enough information that filters down to the athlete who is not involved in high level sports and gets looked after by a sports institute or organization.

If it does it is all scientifically based and can't be understood or easily followed by the average athlete who doesn't have access to the sports physician, physiotherapists, trainers, psychologists, masseurs needed to perform at elite level of sport.


Contact mgillan@hotmail.com


*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.

Horse Rider Recovery

email michael

michael@aching-legs-relief.com




































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