recovery after sport

'Get the Edge'
Recovery on the Snowfields

Time on the snowfields can be fun exciting and cold

It can also provide muscle soreness and stiffness as well which is not so much fun or exciting because these can also produce muscle fatigue-which in turn can move someone into the areas of hypothermia from the cold

Not every ski resort has luxury lodges and allied health facilities such as doctors, first aiders, or even good looking massage therapists to iron out those aches and pains after a day on the snow

This means that the individual skier or the party has to assume some of the roles themselves and prepare for this with at least some rudimentary knowledge of how to deal with emergencies so any small problems can be dealt with without calling out the search parties and air ambulances

Leg recovery is an area of health that is important on the snowfields

If you are spending time skiing or snowboarding you are going to find muscles that you did not know existed getting sore and stiff-as well interfering with the snow time it can lead to fatigue and hypothermia because more energy is expended to do something

Recovery after a day on the snow is very important because lets the skiier or snowboarder get back out and pack more into their time at the resort-and rather than spending the evening lying down on the bed feeling sore and sorry-get back out to party instead

What is done in the initial critical time immediately after time on the slopes provides a window of opportunity to assist the muscles to recover after dynamic movement and can set the scene for a faster or slower recovery

The greatest need of the skiiers muscles is to get rid of the by-products that have accumulated in the muscle tissues after dynamic activity and increase the flow of fresh blood to the muscle tissues so that healing can be effected faster

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.

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 and stiff.

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 give does not interfere or break into the processes while they are taking place.

Improved recovery can result in imroved performances because soreness and stiffness can be minimized through light work; this results in turning up on the snow fresher each day for more fun

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.

It would be of benefit if every athlete could access them to achieve the best they want to be at their sport, but through financial, time, availability and distance considerations this is impossible.

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

Recovery Options

There a a number of options the skier can take for recovery-they can recover passively or actively

It 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!

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

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.

Having a massage at this stage and the muscles are being worked on it is is impossible to feel what is happening to the muscles; they are anaesthetized and do not feel any pain.

Conventional forms of recovery for them 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 working in a snow area-lots of blankets

The Recovery Table
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)

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.

or use

The World Run Approach to Recovery

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 use the KISS method (Keep It Simple Stupid)

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.

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

There are benefits to all athletes using the same methods of recovery we use

• They can easily learn and use the same 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 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

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!

WORKING WITH THE MUSCLES-NOT ON THEM

Immediate Post Event Recovery-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, just a strap is carried just a strap and the system is completed 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 skier can cover up to keep the wamth in letting the muscles cool down at their own rate.

The World Run Recovery System

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.

At the 2007 Montreal 24 hour World Distance Championships my equipment for the whole event consisted of a chair for eating sleeping and working on-next to the bottles

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.

www.worldrun.org

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

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.

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 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.

Immediately after an event, the muscles need assistance to recover themselves; there is no way that anyone or anything can do it for them; other than increase the output of rubbish and debris from their dynamic activity and increase the input of fresh blood to the tissues.

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.

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.

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!

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 skier and snowboarder 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!

$20.00 ebook in PDF format

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

Snowfield Recovery

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