the trekker recovery in isolated places

8/14/2019 The Trekker Recovery in isolated places

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The Trekker Recovery Manual using Light Manual Muscle RelaxationMichael Gillan Long Distance Recovery Specialist

Copyright 2009 Michael Gillanhttp://www.aching-legs-relief.com/the_trekker_recovery_manual.html

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The Trekker Recovery System

Walk the Andes-trek to the Himalayas, climb Mount Kilimanjaro in Africa either witha 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; 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 mindset, 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 toapproach 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, how fast

http://www.aching-legs-relief.com/the_trekker_recovery_manual.html









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a recovery can be made to avoid holding up the rest of the group and getting thembehind schedule

With all the best plans, equipment and organization there are areas of potential danger

that is impossible to control; all can place a party or individual at risk of isolation and

dangerBeing ill prepared for weather changes can lead to either hyperthermia on hot days, or

hypothermia on cold ones-another potential problem area is the transport that carried

you there in the first place, the legs

The legs

Just like any other mode of transport, they need a bit of maintenance; boots provide

traction, 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 trying to keep up as

the walker tries to meet a deadline, and this may reduce the enjoyment of everyone in

the party, or at worst, reduce morale and hold the group up from reaching where theyneed 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

impractical or can't be understood or easily followed by the average trekker who inany case has to carry any equipment in and out of an isolated area

Conventional forms of recovery such as massage 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 becarried www.worldrun.org










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Knowledge weighs nothing

Light Manual Muscle Relaxation is one recovery system that takes up no room in the

back pack because the trekker has no need to carry any equipment-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 torecovery

I am a muscle recovery specialist in endurance and I have taken a different approachto recovery than most other people because I do not have the facilities or time to keep

my athletes (endurance) off the track or road to use 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

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










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• 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 notnecessary

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 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 theyhave 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 thanassisting 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 interferenceBecause this is all it does, the body takes care of the rest










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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 wassupposed 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 100miles walk in 1999. Michael’s approach is very gentle at all times, and always workswith 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 years of experience looking after

very fatigued people who walk and run 1000's of kilometers in all extremes of

weathers and conditions










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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 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 usingthem 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 anywhereat 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










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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 asshort 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 to wait 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 atincreasing the circulation so that fresh blood can flood the muscle tissues










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

• 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-Light Manual Muscle Relaxation

• 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 throughoutthe 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 isrecommended 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 100mile 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)










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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 ultrarunner!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 andmassage, 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 soreduring 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 actuallyget 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’texpect 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

Contact [email protected]






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