recovery after sport

The Trekker Recovery System

Walk the Andes-trek to the Himalayas, climb Mount Kilimanjaro in Africa either with a few friends, or as part of the ever growing trekking industry on a more organized system-trekking or hiking is a fantastic way of seeing the more out of the way parts of the world

From this To this

Many trekkers/hikers/bushwalkers belong to groups and walk together for support and security (this is recommended) but this is not compulsory but many are experienced and do not get into trouble and others do

Most people take their walking very seriously, they approach it with the right mind set, they train as often as they can and read all about best places to go and what to see-they research the latest in equipment, how to get there, discuss support, how to approach and solve problems such as blisters and blister fixing

Trekkers have to be prepared mentally and physically with good equipment and camping gear to see them in good shape from the start of the walk until the finish days later-

You don't want to get half way into the walk and finish up exhausted as this and then having to walk out again

With all the information on trekking available, it still comes down to them and how they approach their own fitness to be out there, and if there is a fitness issue when out on the trek, how fast can a recovery be made to avoid holding up the rest of the group and getting them behind schedule

With all the best laid plans, equipment and organization there are areas of potential danger that is impossible to control out in the bush; all can place a party or individual at risk of isolation and danger

Being ill prepared for changes in weather can lead to either hyperthermia on hot days, or hypothermia on cold ones-another potential area that can give problems is the transport that carried you there in the first place, the walker would never have gone there without the method of transport that carried everything-

the legs

Just like any other mode of transport, they need looking after and a bit of maintenance; like a car, horse, or bike they need something between the ground and them to provide traction and comfort-these are provided by boots, shoes and socks, but they should be comfortable ones to prevent blisters; but whether they are ill fitting or not, blisters can still form

Blisters can cause muscle soreness, stiffness and fatigue through someone trying to keep up with the rest or as they try to meet a deadline, and this may at best reduce the enjoyment of everyone in the party, or at worst, reduce morale and hold the group up from reaching where they need to be on time

Maintenance and Recovery of the Legs

Much has been written about Recovery, and ways to achieve it; but much of it it impractical or can't be understood or easily followed by the average trekker-there are no easily accessible systems that do not have to be carried in the backpack

Conventional forms of recovery are too inflexible and cumbersome to use-they need lots of equipment such as

• lotions

• potions

• creams,

• table to work on

• towels

They are not appropriate to the setting in which they will be used

If Jesper Olsen who was self supporting most of the way around the world had pushed all this stuff in his baby jogger he would not have any room for food and water to be carried
www.worldrun.org

Knowledge on the other hand wieghs nothing

There is one recovery system that takes up no room in the back pack because there is no equipment to carry because it does not work on the muscles-it works with them

The only tools needed are on the ends of the arms and the trekker carries these with them anyway so they are always available-they are the hands

If the walker knows how to use them, the recovery system is already in place!

Light Manual Muscle Relaxation the Ultra Marathon approach to recovery

I am a muscle recovery specialist in endurance and I have taken a different approach to recovery than most other people involved this area-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 (see references)

I have to deal with these, and the way I do is using the simplest method I can find and the one I have found is the one I developed in 1995-Light Manual Muscle Relaxation

There are benefits to the non-elite athlete or trekker to this

• 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 whenever they need it

• If they do not have the services of a support team they just Do It Themselves!

Light Manual Muscle Relaxation-anything else is a luxury or not necessary

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

• The body can be assisted in recovering but it is actually doing the work all by itself.

The key word is ASSISTED

The Internal assistance is simple enough, rehydration, salts, vitamins, sports drinks, water can be taken on the spot, but the External assistance is more of a problem

The body starts its own recovery processes immediately the muscles stop dynamic activity; this makes it important to ensure that any external assistance give does not interfere or break into the processes while they are taking place

Using conventional manual systems means that as fast as the muscles are repairing themselves, the traumatized muscles are being given more trauma than what they have already; working on the muscles is interfering with the repair work which then has to start again!

This actually increases the muscles recovery time rather than assisting them to decrease it

All the muscles need at this time is to be helped 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

WORKING WITH THE MUSCLES-NOT ON THEM

Working with the muscles and letting them do the work is both easier on them because it does not break into the healing processes, and more efficient because many jobs can be done at the same time; it also requires less effort and input from the person helping

Working WITH the muscles-can be done anytime to freshen the leg 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 walker carries just a strap and completes the system in 3 or 4 minutes while the body starts its repair work without interference

Because this is all it does, the body takes care of the rest

What happens when using 'enthusiasm' rather than knowledge

If someone is considering conventional massage on a trek, 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 the bushwalker has deeper work in an isolated area, is can lead to consequences for a whole group as they may need medical treatment

Why?

When the muscles have been involved in dynamic activity, they are already fatigued and suffering from overuse and do not need any more trauma happening to them; too uncontrolled pressure from fingers probing into the tissues will damage them.

An alternative is to learn off someone who has had yearsof experience looking after very fatigued people who walk and run 1000's of kilometers in all extremes of weathers and conditions

It is easier than you think!

All you need is KNOWLEDGE

True Story-When I went to look after the Danish team at the
2007 24 hour world championships in Montreal, the airline mislaid all all my clothes, tent and everything else, except for the few things I carried on board with me

The chair next to the bottles was my living and working area for 24 hours to look after the Danish team
it is just as easy to work off a rock in the bush!

My equipment for the whole event consisted of a chair for eating sleeping and working on. (See picture)
The only thing I had to look after the whole team for the 24 hours was my hands and the knowledge of how to use them effectively

Light Manual Muscle Relaxation only uses the hands and the knowledge of using them effectively to work with the muscles-it 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

The advantages of this is that it is fully portable and flexible enough to do anywhere at anytime by anyone
-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

Anything else is a luxury or not necessary

Information to set a recovery plan in place

Ultra Marathon

Ultra is anything over marathon distance and it can go from hours through to days or years-but no matter how long the distance is, they have to be back on the track in as short a time as possible to do their goal distance for the day

First aid needed for fatigued leg muscles

There are ways to give the legs first aid, 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

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

Lie down with the legs elevated so the legs can drain of fluid-relies on gravity

Lying down with the feet up may not be an option because as there will be some very angry walkers if they have towait for someone to do this

Recovery can be a long time coming-this method is too ‘passive’ and obviously not too efficient

It can be active where the legs are assisted to recover

Active Recovery means taking a pro-active role in helping the calf muscles to work the pump 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

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

• Simplicity

• Predictability

• Consistency-conditions the muscles by repetition

This is applied using

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

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

Win Win!

US$20.00 ebook in PDF format

The Trekker Recovery in isolated places

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