recovery after sport

'Get the Edge'

Recovery after Netball

What is done in the after match phase of a game can set the scene for a faster or slower recovery; this means that a player or team gets over it faster they are in a position to beat the opposition because they will have the edge over them.

If the correct approach is used soreness and stiffness can be pain reduced and it can be easier to lead a normal life in between training and playing, whatever that may be

Both social and professonal netballers will benefit from a recovery system that can be used both courtside and at home afterwards

The same system I used it on this runner where he was lying to get his legs moving again after he had been on the track for 3 days

When any external recovery work is given it is important that it does not interfere with the body's own recovery processes

Someone's hands do not recover the body from fatigue and exhaustion

the body does!

The last person who could recover someone with the laying on of hands died 2000 years ago!

No matter how good the recovery person is at working on the muscles, they are not going to fix it so that the player recovers faster than it can

With some little knowledge of the way the body systems work though, it can be assisted to help itself in the process of recovery but it is important to ensure that any external assistance give does not break into the processes while they going on

As soon as the player stops dynamically using the muscles , the recovery processes start taking place, it is actually doing the work all by itself

Anything done at this time can have an impact on how fast the netballer recovers; this is important in a situation where there is a series of competitions, tournaments, or in the season where it can be a case of the team who recovers quicker has the edge.

The team can get an 'edge' over the competition in recovery

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

The downsides to conventional post event recovery systems

They need someone with the skills to do them!

Many events are reliant on volunteers to help out with recovery, and while they are enthusiastic about assisting the player, many do not have the appropriate experience in dealing with them

Not having the experience means that they could work too deeply into the muscles and cause some muscular damage that may take some getting over and some treatment for injury that never existed previously

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 muscles recovery will then have to wait longer for their healing on top of normal recovery time.

Having deep work at this stage it is is impossible to feel what is happening to the muscles; they are anaesthetized and do not feel any pain.

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)

Recovery is very important to the netball player after a game because it provides an opportunity to assist the muscles to recover after dynamic movement.

But using a method that does not injure the muscle is essential

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

Lie down with the legs elevated

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

Recovery can be a long time coming!

or it can be 'active'

Where assistance may given to aid the muscles recovery

Recovery is an area that needs some attention to detail because the difference between success is marginal-and is as simple as working with the muscles not on them

Conventional Recovery Systems

Conventional forms of muscle recovery work on the muscles so are inflexible and cumbersome to use with netballers-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

He would also need someone who is trained in how to use it all

This is difficult to do as there are not too many courses aimed at the average person who is just intending to support a netballer and help them get over the after effects of their sport quickly and effectively

The World Run Approach to Recovery-

The minimalist approach to working with the muscles

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.

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

This is a challenging area because of the extremes of weather, working conditions, time restraints, space for equipment, washing and water issues, type of country, flies and sometimes very grumpy athletes and so on

I have to work as minimally as possible as I do not have the facilities or time to keep my athletes (endurance) off the track or road to do conventional recovery systems so have had to develop recovery strategies out of the conventional way of doing things

(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 flow on effect of benefits to other areas of sport

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

• 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!

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

It would be of benefit if every player could access the benefits of recovery work to achieve the best they want to be at their sport, but through financial, time, availability and distance considerations it is not usually available

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

Win Win!

$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 netballer 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!

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.

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

Netball Recovery Article

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