recovery after sport

Get the 'Edge'-on Stiffness and Soreness

Muscle Recovery-using the

Tested Trusted Oil Free Alternatve

The World Run Recovery System

'give yourself an unfair advantage'

Don't leave your recovery after sport in the hands of someone you don't know-take responsibilty for your own recovery

What is the World Run Recovery System?

The World Run Recovery System is a Do-It-Yourself method that assists the body the to recover by working with the muscles to assist in their own recovery

What are the advantages of using the World Run Recovery System?

• No disrobing

• Works with the muscles not on them

• No oil used

• Non invasive

• User friendly

• Easy to learn

The World Run Recovery System works with the muscles and uses them to repair, rehabilitate and recover themselves

Can the manual therapies be simplified for people who do not have the skills needed for conventional work or financial capacity to pay for it?

Yes it can and the benefits to both elite and non-elite athlete of using the World Run Recovery System are

• They can easily learn and use the world Run Recovery System

• 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!

The World Run Recovery System is a pro-active way to recover

When the muscles are fatigued, sore, tight and stiff, the muscles are in need of assistance to recover

They need first aid

It is important to administer first aid as soon as possible after any trauma has affected the body, it is equally important that the assistance given is not going to do any further damage to the muscle tissues than has already occurred

Recovery after competing or a long training session in sport is important as the greatest need of the muscles is to get rid of the by-products that have accumulated in the tissues after dynamic activity

The window of opportunity after activity to give first aid is when the muscles are still warm and flexible enough to work with-this window is very short because as soon as the athlete stops using the muscles dynamically, the recovery processes start taking place

What is done in the early stage of recovery can have an impact on how fast the athlete recovers-this is important in a situation where there is a series of competitions or tournaments

In a long sporting season with lots of stiffness and soreness around the winner can be decided by who has recovered the quickest-it is a case of those who recover fastest or is able to stand the longest has 'the edge'

Getting 'the edge' in Recovery

Recovery is the poor relation to the areas of pre and in-training manual therapies-there has been very little solid research on the effects of using it and what there has been seems to be inconclusive

Some of the latest research indicates that using manual therapies does not make any difference to recovery-on the other hand there are claims that it does-whatever the methods used to test and conclusions reached the results are not able to be checked or understood by the ordinary sportsperson-

Below is some 'hands on' research from the * 'Sports Institute of Hard Knocks' that is understandable

As can be seen by the results, as shown by the spike in daily distance, most of the competitors got 'the edge' and they did it without drugs

This is our testing using the World Run Recovery System
(Sorry we can't give you the medical testing because we have no doctors or scientists working with us-for this we rely mainly on reference work from other sources)

How has the World Run Recovery System been tested?

The system has been tested at many events since its inception in 1995 from 6, 12, 24, 48 hours, 6 days to 1000 miles and of course on Jesper's world run

At some of the most gruelling events in the world including around the world
www.worldrun.org references

The World Run Recovery System is the only system that was used on world run 1 East to West and is being used on world run 2 North to South which is taking place at this moment

Ultra Marathon

The sport of ultra marathon is an extreme sport; the athletes stay on a track or road for distances over marathon (42.195 kilometers or 26 miles 385 yards) to around the world as done by Jesper Olsen of Denmark who holds the record for the longest certified run in history

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

The Gap

The 2008 Beijing Olympics are now over and it is time for the National Institutes of sport and the athletes to look forward to the 2012 London Olympics

Their doctors, physiotherapists, trainers and scientists will spend unlimited amounts of money in research to give their athletes 'the edge' over athletes of other nations in order to gain the coveted GOLD MEDAL

They will try training techniques, clothes, motivation-some desperate athletes will even try drugs to improve performance-but whatever is done, on the day of competition it still comes down to the individual athlete

How much of this information will eventually find its way down to the common competitor who has just as many aspirations towards their own gold medal or simply just aiming to compete?

Relatively little that they can make effective use of in their particular sport whatever it is because the developement at the Institutes is aimed at individual athletes and the sport they are competing in and what they do let out is very carefully vetted

There is a very large gap between the upper echelon of sports people and those in the rest of the field that is not filled by any world organization with any constant standards because they do not want their athletes to be disadvantaged by their information

The Sports 'Institute of Hard Knocks'

Has no affiliations with any other sports institutes-or companies or individual sport because we consider that the problem of recovery is a universal one-we believe that like its name, the World Run Recovery System should be available to all sports and to all sports competitors should they choose to use it

the 'Sports Institute of Hard Knocks'-'gives an unfair advantage'

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!!

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.

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

The athlete has 2 choices of recovery after the event

• They can wait around until they can get to the recovery area

This means it can be hours before getting back there, there may be speeches, presentations, and travelling if the recovery area is away from the sporting venue.

By this time, they are cold, stiff and tired and there may be many other people wanting to get the services of the recovery team

Do some recovery work before the muscles have gone cold and stiffness has set in

These include warm down exercises and stretching which are usually part of the recovery regime; but it can also include an effective recovery system that has been tried and tested in some of the most extreme conditions available

There are 2 types of ways to recover after sport-Passively and Actively

The passive way

The active way

The active way of recovery is the best way

Active is better for someone who plays sports because they need to get over soreness and stiffness as quickly as possible so they can get back to training, and competing or even work if they are a 'weekend warrior' as fast as they can

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

There are many ways to recover, some are simple, others more complicated depending who is doing it and what they believes works; there is much research into if and how something achieves faster results than other things by sports institutions all around the world

Much of the information and many methods are kept for obvious reasons, and for the average athlete they are too difficult to do and need equipment to use anyway

One area that is easily available to the recovering athlete are the manual therapies, but the problem is that there are no standardized methods and much of the information and the ways of doing it depend on the interpretation of the person on how it is done

Conventional massage needs work on the muscles using a 'ski' effect that produces friction and heat through a rubbing or gliding movement

too much friction can overstimulate the pain receptors in the skin and muscles making them sensitive and sore-this reduces the effective use of massage until such time that the sensitivity decreases

Other recovery systems tend to work on the muscles; this is why things like table, towels and oil are required

The table is to work on, the oil is to provide slip and prevent hair on the legs catching and friction from contact between the skin of the do-er and hands of the do-ee

• Needs disrobing

• Loses body heat through conduction-evaporation-radiation-friction

• Needs oil to prevent friction

• Works on the muscles

• Uses the fingers-may stimulate pain receptors

• Needs equipment

• Needs many hours training and practice to master the technicalities of the strokes

• Needs study-physiology-Sports Sciences

• Many interpretations of strokes and depths on the muscles

• Many methods of application of strokes-rowing-stroke-petrissage-tapotement

• Needs a high skill level

There is also the equipment factor to consider when talking recovery using conventional therapies either for self or team recovery

• lotions
• potions
• creams,
• table to work on
• towels

This makes them too inflexible and cumbersome to use-travelling by plane or car then packing it all up again can be a chore no sports person really wants unless they have a dedicated therapist to take care of everything for them

Care needs to be taken during recovery

Conventional recovery work is too invasive at recovery time because it involves uncontrolled finger force on and into delicate muscle tissues; and any hard sports stretching can add extra tension to the tendons and where they insert into the bones leading to injury

When it involves soft tissue work and its suitability with them; most conventional systems are just too hard because they require a high skill level that not everyone is capable of achieving

The lack of skill can threaten, damage or make worse underlying issues in the muscles by provoking the muscles into defending themselves from further injury

The World Run Recovery System-the 'unfair advantage'

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

Do It Yourself Recovery

• User friendly

• Easy to learn

• It does not require a long course or workshop

• It is not a massage system

• It is not invasive

• It is not aggressive

• It is not time consuming

• It does not need disrobing

• It does not need oil applied to the skin

• It does not need strong hands and fingers

• It does not need hand/brain coordination

• It does not need equipment

• It does not work on the muscles

• It does not work on any specific injuries

• It does not threaten the integrity of the muscles

• It does not use force on the muscles

• It does not need more than a few minutes to do

What does it do?

It is a fully self contained non-technical, non-invasive 'cutting edge' recovery system

Why is it so useful to the recovering athlete?

The World Run Recovery System is a fully portable, flexible, cheap non-invasive, non threatening, oil free recovery system that can be used anywhere at any time for both Immediate and Post Event recovery

What level of skill is required?

Unlike other methods of recovery, very little skill is needed

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 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 World Run Recovery System tested trusted oil free 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

The World Run Recovery System 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 athletes

• Stress on top of more stress increases recovery time

• The body recovers itself!

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.

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.

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 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

Blister Fixing Article

Replaces 4 separate systems normally used in leg maintenance

• Pre-event

A muscle warm up and stretch

• Immediate Post Event

The 'window of opportunity' when the muscles are sore but still flexible enough to be assisted with recovery without interfering with or breaking into the body's natural repair processes

• Post Event

After the 'window has closed' and stiffness has set in when the repair processes are well under way, it does this without breaking into these processes and extending time needed for recovery

• Recovery

Reaching a state where stiffness and soreness is minimized so the body can move freely as possible with a reduced pain component until the body recovers completely


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.

http://www.scribd.com/share/upload/7966586/1wvb8ost1ehl4ro2te3u

Performance Through Recovery

Modelling in the manual by Nicholas (16)

Photographs by Jessica (7)





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