recovery after sport

'Get the Edge'

Tennis Players Recovery during and after a Tournament

Tennis players are like ultra marathon athletes-they have to sustain a certain performance through a season of tournaments and matches on successive days-they have to be fit and focussed on their sport or they do not reach the top in their game

Matches are won or lost on skill, but in long tournament and matches with players of equal skill, it can come down to the player who has the most stamina or quickest recovery during, in between, and after matches

Players usually have or develop their recovery regimes through institutes or coaches, it can involve team or family involvement, but many players on the circuit are reliant on host provided facilities and assistance

Only the top players can usually afford to take their support team with them because they get all the sponsorship; a position that everyone else is aspiring to

Meanwhile the poorly sponsored have to look after themselves and accept what they are offered from the tournament hosts and family and friends-while it is good of them to do this, there is an area that can impact on the players career to a greater or lesser extent, and they do not realize that it is doing so

Recovery work before the muscles have gone cold and stiffness has set in

Doing some self recovery while the muscles are warm and pliable (if not flexible because tightness may have set in during a hard match) with a system that is simple enough to be done courtside is a superior option to throwing recovery out to fate

Family or trusted friend can be used to assist in recovery because recovery simply is working with the muscles not on them

While much has been written about Post Event Recovery, and ways to achieve it for the top athletes who gets looked after by a sports institute or organization, there is not enough information that filters down to the athlete who is not involved in high level sports but struggling to get there

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

An area where the athlete can get an 'edge' over the competition is in recovery

Through recovery they can improve performance because soreness and stiffness issues when going through a season can be minimized; this results in turning up courtside fresher than the competition

The player who recovers quickest has the 'edge'

The slight edge over the competition may just be enough to win the match and it can be done without resorting to drugs or illegal substances

During a match or immediately after competition or training, 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

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 later season

Recovery is the body's responsibility

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

Working on recovery courtside is possible

My working and sleeping area at the 2007 Montreal World Distance Championships was the chair in the foreground-this was my 'home' for 24 hours

This would be the equivalent of courtside

The Window of Opportunity

In ultra athletics as in tennis all the main problems are muscle tightness, soreness and stiffness; I deal with these on an ongoing process-this means every time an athlete comes off the track, the work I do is immediate post-event, post-event and pre-event if they are going back out again

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, especially during a break in the game and the players are still courtside

The sooner by-products are removed from their legs, the qicker fresh blood can be pumped into the muscles tissues the faster the muscles will recover and the player needs is something that is fast, efficient and simple to do that is going to quickly recover the legs and help reduce muscle fatigue

At this time, conventional recovery are too cumbersome, and take too long, it is also not a good look if a player turns up courtside with masseur, massage table, towels, and bottles of massage oil-to implement it in the time allowed is just impractical and the window closes as the muscles cool

The World Run Recovery System works within the window in

Immediate Post Event Recovery

Immediate Post Event Recovery-done as soon as practicable after the event has finished while the muscles are still flexible and for the player it is portable enough to do courtside in just a few minutes

The World Run Recovery System-works with the muscles-it is done as soon as the event finishes-it can be done indoors, outdoors self or assisted

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

It can be more difficult because many factors come into its use; it depends on how far the recovery area is situated from the venue, availability of staff, number of people in the line waiting for work, the system they are using, how much time is alloted to each athlete, equipment they need, who is organising it, cost factors and skill of the practitoner with their hands

From a performance perspective-if the player is continuing on to other rounds and matches working on and into the stiff sore muscles in an attempt to recover them can cause more problems than it fixes

Deep heavy work should never be done on the muscles until they have recovered properly and there is time to let them heal properly-working into the muscles with too strong and uncontrolled fingerforce can break into the body's own recovery processes and cause injury

This prolongs recovery time and the injury may not show until the muscles are under stress in the next match

Below is a figurative demonstration of recovery rates as the
World Run Recovery System was developed

If the tennis player could achieve the same rate of recovery during a tournament then they would be taking an 'unfair advantage' over the competition

How do they get this 'unfair advantage'?

Through choice

The player has 2 choices during and after a match or tournament

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

Waiting around has its problems and when the player without access to their own recovery people gets to the area set aside for recovery, they may have to take whoever is free at the time to work on them-this is like playing a lottery as while they are well meaning, not all are of equal quality

Many are students from massage schools and are just learning the art of massage; they do not have control of hands and fingers that are necessary to do a good recovery of sports people who have put their heart and soul into their tennis

While there are many people working in the recovery areas who know what they are doing there are also those who have more enthusiasm than experience and it is all in the luck of the draw as to which one you get

Using conventional manual systems, on the muscles at this stage can delay recovery because they intrude into the bodies own repair processes; this means that as fast as the muscles are repairing themselves, uncontrolled finger force is disrupting it again

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

At this stage of recovery, giving the traumatized muscles more trauma than what they have already had and this can actually increase recovery time rather than assist it

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 World Run Approach to Recovery

Working with the muscles not on them

There are benefits to both the professional non-elite athlete to using this method

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

• They do not need to do an expensive dedicated course in recovery systems

• 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 being able to play longer without fatigue; this will give any team or athlete 'the edge' over the competition

Some basic information on recovery

• The body recovers itself!

• Stress on top of more stress increases recovery time

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

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

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

What is your after match recovery plan?

2 main obstacles to a fast recovery plan are

Affordability

Recovery for the 'weekend warrior' or the lower ranked player can be expensive; if you do it yoursef the costs can be reduced drastically-all that is needed is the knowledge of how to do it; the sum of $20 for a manual is a reasonable request

Lack of information

Information on recovery for the lower ranked players (especially the weekend warriors) as they do not have the benefits of an Insitute of Sport behind them

However the 'Sporting Institute of Hard Knocks' is prepared to share our information in return for your support

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

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

It needs all this equipment because it works on the muscles

If a player was to carry all these while travelling from tournament to tournament it wouldc take up too much room and they would be up for much money in baggage excess charges.

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 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

All the player needs is a strap

The secret to a faster recovery is to reduce input/output required through-

• non invasive

• Simplicity

• Predictability

• Consistency

This is applied using

The latest in non-technical, non-invasive 'cutting edge' solutions to fatigued legs relief-the

World Run Recovery System

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.

The tennis player 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 player 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!

$20.00 ebook in PDF format

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!

Tennis Article

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