recovery after sport

Immediate Post Event Recovery after sport

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

This is 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 which can impede their performance

Each time they come off for a break and recovery time and are going straight back out again this is Immediate Post Event work

What is done in the initial critical time immediately after competition or training can set the scene for a faster or slower recovery

This time presents a window of opportunity to assist the muscles to recover while they are still warm and pliable before they have had chance to cool down

Some basic information on recovery

The body recovers itself!

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

• Stress on top of more stress increases recovery time

The window of opportunity

Immediate post event recovery after sport is very important to the sportsperson (man/woman) because this provides a window of opportunity to assist the muscles to recover after dynamic movement.

Problems experienced by ultra marathoners include

muscle and mental fatigue-stiffness-tiredness-muscle cramps-muscle spasm-poor coordination-poor circulation-muscles not working-refusing to work-sickness-sore hips-foot problems-hypothermia-mental stress-outbursts of temper-poor judgment-halucinations-hyperthermia-cold feet-hot feet-creeping feelings up the legs-down the legs-inability to move after sitting down for a short time-angry muscles-inability of the brain to shut off the muscles on going to bed to rest-poor sleep-swollen ankles-joint pain-vague aches and pains in various parts of the body

These conditions range from arctic through to desert and temperatures from extreme heat to extreme cold in isolated and dirty unhygenic places which do not allow too much washing of clothes and towels or showering for the runners and walkers

The greatest need of the athletes muscles is to get rid of the by-products that have accumulated in the muscle tissues after dynamic activity

Some recovery work before the muscles have gone cold and stiffness has set in helps in getting rid of the by products that are produced in the course of dynamic activity so that fresh blood can enter the muscle tissues and deliver oxygen and proteins to them

As soon as the athlete stops dynamically using the muscles , the recovery processes start taking place, the body can be assisted in recovering quicker but it is actually doing the work all by itself; this makes it important to ensure that any external assistance given does not interfere or break into the processes while they are taking place

The window of opportunity after dynamic activity is when the muscles are still warm and flexible enough to work with and before they have a chance to go cold.

The athlete can get an 'edge' over the competition through a faster recovery

What is done in this phase can have an impact on how fast the athlete recovers; this is important in a situation where there is a series of competitions, tournaments, or in a sporting season where it can be a case of he who recovers quicker has the edge

Improved recovery can result in imroved performances because soreness and stiffness through a season can be minimized; this results in turning up to the start line fresher than the competition.

This early stage of recovery is known as Immediate Post Event

While much has been written about Immediate 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

If it does it is all scientifically based and can't be understood or easily followed by the average athlete

Here is something that is understandable

It is the results of the 1995 Colac (Australia) when the World Run Recovery System was developed- it shows the differences of results achieved on a daily basis with the increase in distances from using the change of approach of working on the muscles to working with them

The increase was achieved because time on the massage table was reduced from 1 hour upwards down to 15 minutes and a faster recovery meant more track times and more distance

The world run run team preparing for a training run in Mors (Denmark)

WORKING WITH THE MUSCLES-NOT ON THEM

The World Run Recovery System-works WITH the muscles and is done as soon as the event finishes-track or field side-indoors, outdoors by self or assisted

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

What happens on the recovery table can impact on recovery, training and performance by using 'enthusiasm' rather than knowledge.

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)

When the muscles have been involved in dynamic activity, they are already suffering from overuse and 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

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 advantages of this is that it is fully portable and flexible enough to do anywhere at anytime by anyone.

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

It only needs a few minutes and can be done as often as possible because it does not use a rubbing motion does not initiate or further irritate sore muscles

• There are benefits to all athletes to this

• 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 trackside or field side whenever they need it

• If they do not have the services of a support team they just Do It Themselves!

A tested Trusted Alternative

What does ultra marathon athletics have to do with Immediate Post Event Recovery?

The events they compete in last for many hours, days, weeks or years-this means everytime they stop for some recovery work, it become an immediate post event session.

Ultra marathon is anything over marathon distance-it can range from 24-48 hours-6 days-16 days or over-aross continents or even like Jesper Olsen-around the world
www.worldrun.org

You have 3 years to rush over to this site because world run 2 has started and it will take them this long to finish- being on a track or out on the road for this long-all the room in the vehicles is needed for necessary equipment-massage equipment is not considered necessary

Conventional forms of recovery are too inflexible and cumbersome to use in this sport-they need lots of equipment such as lotions, potions, creams, table to work on, towels and if the athlete is on a long road run these can take up too much room

• 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

When you are doing dynamic activity the legs get tight and sore

• Tight stiff sore calf muscles put constant tension on the venous and lymphatic systems.

• They are not working the pump properly so it cannot push fluid against gravity up the legs

• Gravity holds blood and fluid in the lowest part of the body

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.

Adding stress 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.

The main obstacles to effective massage for the untrained person are

• Lack of information

• Affordability

The gap being filled on Mors in an indoor horse training arena-no massage school required-just willing participants

They are being trained

• Simply

• Easily

• Without any massage experience

• Without any threats to muscle integrity

• Without any need for greasy oil, towels or equipment

It is easier than you think with the World Run Recovery System!!

I deliberately designed Light Manual Muscle Relaxation around the extreme conditions that are encountered in ultra marathon events

Isolation and lack of facilities

True 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 the aircraft with me

My equipment for the whole race consisted of a chair (next to the bottles) for eating sleeping and working on

Both the conditions and problems experienced by ultra people can mirror those of people who are in isolated areas and problems they suffer from

Having worked with all the above things exhibited by ultras using conventional systems of working on the muscles and finding they did not work too well-then changing the approach and using the World Run Recovery System and working with them to achieve the results (shown on the system page)

This required less effort for greater efficiency

What is the difference between the World Run Recovery System and conventional massage?

The World Run Recovery System only uses the hands and the knowledge of using them effectively

The World Run Recovery System 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

It 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 latest in non-technical 'cutting edge' solutions to substitute complicated massage therapies that only trained practitioners can do (if they are available) for a system that can be used by anyone

Light Muscle Manual Relaxation the tested trusted alternative

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 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 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 child's needs because it may not be portable, you will also have to carry oil, massage table, towels, or effective enough.

This is because 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.

This is beyond the talents of many parents and to hire someone to do it for them is very expensive and it is this expense that 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 the World Run Recovery System over many years.

Unfortunately I am not available for hire, because I am going on the next world run which is on now www.worldrun.org


Win Win!

It is very difficult for everyone to win a race, but in this situation everyone does; with you support I get to on the World Run and the fun runner gets the very same recovery system I will be using on World Run 2!

First aid needed for fatigued leg muscles

The faster the legs receive help, the faster they recover but it is important they get it as soon as possible before soreness and stiffness limits what can be done with them.

There are ways to give the legs first aid

It can be passive this means letting the legs have their own way and letting them fix themselves

Lie down with the legs elevated

Lying down with the feet up so the legs can drain of fluid may not be an option because as it relies on gravity; it needs time to wait for this to happen.

This method is too ‘passive’ and obviously not too efficient

Recovery can be a long time coming!

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

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 Recovety System

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.

Been there done that

There is no way of knowing that what you are using is effective enough another problem is that everyone else wants you to work on them and no one works on you, this defeats the object of the exercise.

The athlete is still left with the fatigued legs they started with after working on everyone else because there is no one to work on them!

It would be and more effective and cheaper to pay someone!

The problem is though that many people recommend it but they do not specify what massage to use for any particular problem-it is simple to say massage is a method of relaxing the muscles or relieve some symptoms but they never say which or why

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 massage therapy-whichever you find most beneficial for your problem-and have no problem accessing the services of a massage therapist in your area, you are lucky-if not tough

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

Win Win!

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!

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!

Contact michael@aching-legs-relief.com

Immediate Post Event Recovery After Running

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.

http://www.hikercentral.net

http://www.marathon-run.info

http://www.runningpink.com.au/#

http://www.promote-health.org

http://www.feet-and-legs.com

http://www.womens-running.org



Modelling in the manual by Nicholas (16)

Photographs by Jessica (7)








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