recovery after sport

'Get the Edge' with recovery during and after Exercise

Many people go to the gym and do regular exercise, but many others don't because they see muscle soreness and the 'no pain no gain' side of things as too painful to think about so put any thoughts of taking up a keep fit regime to one side

If they dont want to go to the gym and feel that they are being forced into becoming gym junkies, there are simpler ways of doing exercise without the pain such as getting off the couch and going for a walk

Doing this is easier than going to the gym, especially if you are losing your fitness level and putting on weight from lack of exercise

(the walk around the block can be the equivalent of every day at the gym for some people as they may have bad health or other disadvantage that may prevent them doing gymwork)

http://www.abeso.org.br/pdf/set/overweight%201,7bilhon%20people.pdf

Whether you are going to the gym to keep fit or simply going for a walk, there are some problems resulting from exercising

Too much time on the treadmill or walking around the block can result in muscle soreness fatigued legs, and following on from that, muscle stiffness which makes it difficult to walk without discomfort until it wears off

The general consensus is that this will gradually wear off when the muscles get used to moving and being stressed from all the activity they are being made to do

but if your legs feel like this after it and you can hardly move, you are not going to feel like doing it all again!

It is at this stage that many people call it a day and stop exercising because the pain (and stiffness) gets the better of them

They need help before reaching this point in their exercise plan so they can continue and become like this

Exercise is the persons responsibility

recovery is the body's responsibility

During exercise or immediately after dynamic activity, the greatest need of the muscles is to get rid of the by-products that have accumulated in the tissues

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

It important to ensure that any external assistance does not interfere or break into the processes while they are taking place-all the muscles need at this time is to be helped in getting rid of the depleted used blood so that fresh blood can enter the muscle tissues and deliver oxygen and proteins to them

Recovery is divided into phases

Immediate Post Event-the 'Window of Opportunity'

The window of opportunity during and after dynamic activity is when the muscles are still warm and flexible enough to work with; this window is very short, it is estimated that recovery work in the first 30 minutes is most beneficial

The sooner by-products are removed from their legs, the qicker fresh blood can be pumped into the muscles tissues, the faster recovery will be and it is important to do it before the muscles have gone cold and stiffness has set in

Post Event Recovery

Post Event Recovery is usually done at an unspecified time after the event has finished when muscle recovery is well already underway; soreness, and stiffness has probably set in

What are you going to do about recovery?

are you going to accept leg soreness, stiffness 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 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 in recovery-simply do it yourself!
and get 'the edge' over soreness and stiffness

(its easier than you think)

The advantage of using Light Manual Muscle Relaxation

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

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

If someone is considering massage by someone they do not know, 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 latest in non-technical, non-invasive 'cutting edge' solutions to fatigued legs relief-Light Manual Muscle Relaxation

recovery during and after exercise

Contact michael@aching-legs-relief.com

http://www.myworkoutwithkim.com/








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