recovery after sport

Gym Junkie Post Event Recovery

Light Manual Muscle Relaxation-massage-lite the green alternative

Look in any gyms and you will find the gym junkie who is there every chance they get-they are doing weights, using rowing and cycling machines, and are running on the treadmill

Gym junkies have to go and workout at the gym, they become addicted to the endorphins exercising releases-to them it is as addictive as drinking, smoking and manufactured drugs-only it is cheaper!

Gym junkies have similar problems to ultra marathon runners and walkers

Gym junkies are like my ultra marathon runners and walkers who get on the road or track for many hours/days/weeks/years of distance, they do it because if they don't something is missing from their lives

No matter how much tightness, stiffness, muscle soreness or injury there is they do not let it stand in the way or affect their activity they have planned at the gym or or running track

here is a track junkie-same principle as a treadmill-only with wind and rain

The man in the red top ran himself into the ground before this was taken but we recovered him so he could get out and run again!

How did we recover him?

We used knowledge and my hands to facilitate his bodies recovery-but his body did the work

Recovery

There is much information on the internet and organisers have top athletes and trainers discussing equipment, training, and tactics-but there is one tactic for enhancing performance that is totally legal and can be done without drugs-that is to increase the speed of recovery

My philosophy on recovery

Having worked in ultra marathon running and walking for many years, and having had an input into many world distance records during that time under the most extreme conditions, I have worked out that no matter how good the therapist who is helping the athlete, they are only facilitating the body's ability to recover itself

The moment the muscles stop being used dynamically, and long before the therapist touches them, the body is well into its repair and recovery cycle at a micro-cellular level-the secret to a faster recovery though is having the knowledge to assist this process without interfering with its progress or causing further damage to the already traumatized muscle tissues

Minimal interference in the repair and recovery process will result in a faster recovery

Interference in the repair and recovery processes going on in the muscles by an outside force will result in a retarded recovery time frame because the body has to start work repairing the micro-damage all over again!

Recovery is important for anyone who uses their muscles aggressively-and the quicker it is started on the faster the recovery-the most effective time to get onto this is in the 'window of opportunity'-while they are still warm and pliable

In the normal course of events there is very little injury other than small micro-tears in the over used muscle tissues-unless there has been a problem from an exterior sources such as impact or bio-mechanical causes (the running shoes, surface, blisters) to increase muscle stress

Trained muscles are not injured in the conventional sense-so there is no need to use conventional fingers into the muscle tissues to recover them

Gently assisting the muscles to get rid of by-products and wastes that have formed-as the by-products are removed, allows fresh blood to enter the tissues and enhance healing-allowing the gym junkie to get back to the gym without the inconvenience they would normally associate with after-effects of intensive exercise

Working on the muscles Vs working with them

After aggressive use the muscles will be sore and fatigued-later after they have cooled down they may also be stiff-working on them using conventional recovery systems at this stage may do more harm than good because it interferes with the bodies own recovery processes

For the Gym Junkie who needs to recover quickly like my runners and walkers because they have to get to the gym this is not good because it can increase soreness and stiffness by using uncontrolled finger force into the muscle tissues so that blood flow is increased to help repair the damage

But when I used the working on the muscles method when I started work with ultra distance people, the number of injuries increased and the distances reduced because they were spending more time on the table trying to get the injuries reduced

This was when Light Manual Muscle Relaxation was developed
What makes Light Manual Muscle Relaxation so different from other recovery systems?

It is a massage-lite recovery system

Michael Gillan developed, tested and researched Light Manual Muscle Relaxation at many ultra distance events both in Australia and internationally

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

Dr Guyton offers the theoretical solution to the problem of aching legs and Light Manual Muscle Relaxation offers the practical, tested, simple, oil free, environmentally friendly version
'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 is a Do-It-Yourself method based on encouraging the muscles and tissues to assist with their own circulation

• It is not a massage system

• It is not invasive

• It is not aggressive

• It is not time consuming

• It does not need disrobing

• It does not need oil applied to the skin

• It does not need strong hands and fingers

• It does not need hand/brain coordination

• It does not need equipment

• It does not work on the muscles

• It does not work on any specific injuries

• It does not threaten the integrity of the muscles

• It does not use force on the muscles

• It does not need more than a few minutes to do

• It does not require a long course or workshop

It makes it easier for someone who has to become their own physical and muscle therapist-and they have to learn how to do this with a minimum of education and training

Light Manual Muscle Relaxation

Offers an alternative way of assisting the body to recover without interfering with the healing processes that are already occurring-and it does this without putting the muscles at risk of being injured by too much pressure generated by the ends of the fingers working into the tissues at this early stage of recovery.

The system works by using the bodies own mechanics of bones, joints, and muscles to push used blood and toxins from the lower legs-these can then be replaced by fresh blood-oxygen filled blood which will enhance recovery time and speed the recovery of the sportsperson

Enhancing recovery quickly and easily using the principles of

• Simplicity

• Predictability

• Consistency

Using these 3 principles it is possible to not only enhance recovery times, but to do it without the inconvenience of disrobing or using oils or equipment such as massage table towels or needing the handskills or techniques of modern massage practises.

This places easy recovery for anyone to use with very little training and without any equipment to buy or maintain

My only equipment for 24 hour run consisted of a chair next to the bottles to maintain the leg recovery of 20 people when I looked after the Danish team at the world championships in 2007

What they say about Light Manual Muscle Relaxation

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 The World Run Recovery System
"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

Light Manual Muscle Relaxation is a simple system that is easy to use without the need for equipment other than the hands

Gym Junkie Recovery

*References and citations

PubMed-Manual massage and recovery of muscle function following exercise: a literature review.

PMID: 9007768 [PubMed - indexed for MEDLINE]

The mechanisms of massage and effects on performance, muscle recovery and injury prevention.

PMID: 15730338 [PubMed - indexed for MEDLINE]

http://www.webmd.com/content/Article/92/101950.htm

SOURCES: Hinds, T. Medicine & Science in Sports and Exercise, August 2004; vol 36: pp 1308-1313.


Copyright 2008 Michael Gillan ultra marathon recovery specialist

contact Michael

michael@aching-legs-relief.com







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