recovery after sport

Army Forced March Recovery

Leg fatigue-the enemy you can't fight on your terms

While it is a true saying that the army marches on its stomach, it is even more practical that to get where it is going, the army marches on its feet and legs

No matter how modern and well equipped with efficient transportation the army is, it invariably at some time has to march long distances complete with its equipment; this then turns into an endurance march

No matter how fit an well trained the soldier, there is no fighting physiology as everyone whether they are army personnel or ultra marathon athlete has similar basic physiology and are subject to similar problems of leg fatigue and recovery from it

While the march may be without its problems, as the body can keep going no matter how much pain it is in, these problems may magnify when the march is stopped for a rest break, or the theater of operations is reached and there may be a momentary break before the soldier has to go into combat

It is the end of the march that the fatigue may set in and the soldier is at their most vulnerable-even a small break can reduce their fighting edge

Basically the legs need time to rest and recuperate-but when they do, the muscles cool down and stiffness sets in making it difficult to start moving again quickly when movement is required

Ultra Marathon

Ultra Marathon running and walking is any distance over 26 miles, 385 yards (41.195 km)

It is ultra endurance and can be done by 1 person such as Jesper Olsen running around the world www.worldrun.org or many over a set time or distance from 24 hours-48 hours-6 days or whatever the agreed time or distance see http://en.wikipedia.org/wiki/Ultramarathon

The ultra marathoner is doing it for fun-the soldier is doing it to go into combat

The ultra athlete is doing their thing for fun, and if they fail to reach their target distance, and recover after it, the worse that can happen is that they have to cover more distance the next day-if the soldier does the same and they fail to recover after a forced march, then have to go into combat, then they could be wounded or dead because they can't react fast enough

Fatigue can be a killer, especially if they have to go into action against a fresh enemy when they get where ever it is they are marching to

Ultra marathon or army-the problems are similar and recovery is the same!

To demonstrate why recovery is similar I have drawn up the following graphic

To get to the stage where recovery is needed, the muscles go through the following stages

0-Event or March starts

1-Fresh legs

2-Gets into stride

3-Muscles tighten

4-Muscle soreness

5-Muscle fatigue

ran for 3 days then stopped-trying to recover
if he was in a combat situation his reaction time would be pretty poor

Stages of recovery after running/walking

Muscle fatigue

• Acute needs Immediate Post Event Recovery

The body is recovering at Micro Cellular level-any work done on the muscles may impact on and break into the bodies own recovery processes leading to them having to start repair again

• Sub Acute needs Post Event Recovery

Micro Cellular repair is well under way, but can still be disrupted by working on the muscles-any work done to assist the body's recovery at these stages should be light relaxing work that will not add further stress to the already 'at risk' muscle tissues

• Rehabilitation-Conventional work on the muscles can now be done which includes sorting out any injury and problems that have developed on the run or walk

For the conventional athlete, recovery systems such as massage are usually set in place and if it is a large event, they have recovery teams complete with equipment-for massage they use tables, oil, towels and other paraphanalia

The soldier on a forced march does not have the same luxury-and the same time in hand

For the fresh recruit/trainee soldier or fully trained soldier, conventional recovery systems after a forced march or run are not an issue that can be addressed because they are too full on with their training or fighting to think about how fatigue is affecting them

They do not have the time to get their gear off and have sports massage to get them to performance level-anyway most of the squad would see it as a bit gay-'sorry sir can't set up the ambush yet I am just waiting for my massage'

The same is true for the ultra marathoner who is trying to run or walk a 1000 miles or even around the world as Jesper Olsen is doing-conventional systems are inflexible because of their equipment requirements or too time and effort consuming to do in the field

For the soldier and ultra marathoner there are certain requirements a recovery system should meet to be suitable for use in the field

• It should be simple enough to do on their own or with assistance

• Easy to use

• Not need any equipment

• Not need disrobing

• Be tested

BE EFFECTIVE

My working area at the Montreal 2007 24 hour World Championships where I looked after the Danish national team event consisted of the chair next to the bottles-I looked after the team and worked and slept on it-the airline had lost all my clothes and other stuff-if I used conventional methods that would have been impossible to do

The System that meets the requirements for all groups

Light Manual Muscle Relaxation

Here I am giving a demonstration of leg recovery in Denmark using Light Manual Muscle Relaxation

What makes Light Manual Muscle Relaxation so different from other recovery systems?

It is an alternative stripped down basic tool which uses the muscles to work with themselves rather than relying on the skills of someone who works on them-it was developed for and been tested on ultra athletes in some of the most extreme and worst conditions possible

The chart above shows the six day event where I developed LMMR-an increase in distance is underlined when I used Light Manual Muscle Relaxation as against conventional recovery or no recovery used at all

This model has many benefits for someone who has to undertake an endurance march with full equipment and is suffering from muscle soreness, stiffness and leg fatigue

*Light Manual Muscle Relaxation combines a sound medical physiological based theory with simple movement to offer a practical ongoing system for self recovery

Light Manual Muscle Relaxation-the massage-lite recovery system-anything else is a luxury or not necessary

Manual in PDF format US$20

Some references for Light Manual Muscle Relaxation

From: gogginbj@bigpond.com
To: mgillan@hotmail.com
Subject: RE: Emailing: m gillan reference.doc
Date: Mon, 4 May 2009 16:48:31 +1000

Hi Michael,

Here it is!! Bernie.




COBURG 24 HOUR CARNIVAL

May 3rd 2009
TO WHOM IT MAY CONCERN

For many years Coburg Harriers has conducted the Victorian 24 hour Track Championship and the Australian Centurion 24 Hour Race Walk, the overall event being the Coburg 24 Hour Carnival, which also includes a separate 6 Hour run/walk event.

This type of event is very demanding on Competitors, and each year, in addition to First Aid support, we seek to have the services of a masseur who can work on tired legs and also treat blisters in order to keep entrants on the track.

We have been privileged for many years to have had the voluntary services of Michael Gillan who with his techniques is able to coax renewed life from extremely tired muscles and legs to get athletes back on the track when they were thinking that they would have to retire.

Michael has a very well deserved reputation in the “Ultra” running and walking fraternity who look forward to his presence at our events as they know he gets results without causing further injury with his treatments.

It is rewarding to see exhausted competitors come from the track in the early hours of the morning, convinced that they are unable to continue, only to see them return to the event after being treated by Michael.

Our Organising Committee at Coburg is grateful to Michael for his dedication to the sport and can commend his techniques to Athletes.

Yours Sincerely,

Bernie Goggin

Raceday Director / Referee

Coburg 24 Hour Carnival 2009

http://www.coburgharriers.org.au/joomla1/component/option,com_frontpage/Itemid,1/

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 light, 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 BROWN1996 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-Ultra Marathon Runner

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 SANDRA BROWN 1996 Ladies 1000 Mile World Record Holder

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

Army Forced March Recovery

*References

The calf muscle pump
(p.209) Physiology: a regulatory systems approach. Fleur L. Strand. Macmillan Publishing Co. Inc.ISBN 0-020979860-4

(p.209)Physiology: a regulatory systems approach. Fleur L. Strand. Macmillan Publishing Co. Inc.ISBN 0-020979860-4

"Venous valve incompetence and varicose veins"
'Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-3994-0

Effect of "Hydrostatic" Pressure on Venous Pressure ( P.165)
'Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-3994-0

Effect of Hydrostatic Factors on Arterial and Other Pressures (P.167)
'Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-3994-0

Calf muscle pump inefficiency
'Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-3994-0
' (P.177) 'Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-3994-0

The Blood Circulatory System
(P.150) 'Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-3994-0

(P.150) 'Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-3994-0

(P.150) Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-3994-0

"The Lymphatic System
(P.180) 'Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-3994-0

"Pumping caused by external Compression of the Lymphatics
Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-3994-0 (p. 182)

Light Manual Muscle Relaxation-massage-lite-the physiology based recovery system for legs-any other way is just a luxury-or not necessary

Contact Michael

michael@aching-legs-relief.com