Power Walker Leg Recovery-Michael Gillan Ultra Marathon Recovery Specialist

The power walker and aching Legs

Leg recovery using an environmentally friendly recovery system

Here come 2 power walkers now!

Power walkers are slightly different from race walkers, there are not so many rules and
protocols concerning the sport or the body type needed to do it and anyone can take part no
matter what skills you have-As long as you can walk!
On your own, with someone, informal group or club
The benefits of power walking on health are immense-there are magazines and websites about
it that cover techniques, equipment, events, and clubs, so I can’t add anything new here and am
not going to try to do it, but for those interested I have added some links at the bottom
What I am going to cover is an area that should interest everyone who does it but which not too
may people know anything about-recovery after pushing yourself too far
Recovery

Recovery after walking is important-simply because you have a normal working, domestic,
study or any other life after it and if you are like most people who power walk you probably
push the limits too far occasionally and finish up sore and stiff as well
Not too many people involved in power walking are able to access the many sports and allied
health professionals such as physical therapists, coaches, doctors, or massage therapists who
can deal with these problems or want to, but they should have some form of recovery program
Massage and recovery
Massage is one of the most commonly used (and cheapest) forms of recovery from stiffness
and soreness-and it is one of the least understood-if considering this as part of a recovery
program and considering getting someone to work with you, there are 2 basic rules in deciding
the best person for it
• The body recovers itself-the recoverer is just there to assist or facilitate that
• No matter how good the therapist-the last man who could heal with his hands using
touch died 2000 years ago
Copyright 2008 Michael Gillan 1
http://www.aching-legs.org/powerwalker_legs_recovery.html
 Power Walker Leg Recovery-Michael Gillan Ultra Marathon Recovery Specialist

If your therapist can’t accept this then find another one because they have a belief that they are
the responsible for your recovery and will probably not listen to what you want and not
listening, accidents may happen that causes muscle damage and extending your recovery time
To illustrate my point-I recently officiated as the recovery person at a 24 hour 100 mile event, I
have my own area slightly away from the track where people come in when they have pushed
their boundaries too far, and I am usually kept busy from about the 12 hour mark
I did not know there was a rogue therapist pulling the walkers off the track until one of the
sports trainers on a walk around caught him digging into one of the walker’s muscles and
reported what he saw to the official in charge
It was too late of course, the damage had been done, and she had a bad injury to her buttock
muscles which made it impossible to continue walking-her event had finished and she went off
home devastated-will she recover from the damage caused to do any walking again in the sport
she loves? She may, she may not
It turns out he was a qualified massage therapist, but had only worked with huge football
players, and while he may have been good in that area, did not have the slightest idea and could
not adapt to recovery of slightly built walkers who had just pushed things too far

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)
Many power walkers go into fun runs etc. but if you go and are tempted to try a massage,
watch the therapists first and see whether they are asking questions of the person they are
working with and communicating what they are intending to do, or whether they are just doing
what they want to on the theory that they know what is best for the person on the table

SANDRA BROWN 1996 Ladies 1000 Mile World Record Holder

Copyright 2008 Michael Gillan 2

http://www.aching-legs.org/powerwalker_legs_recovery.html
 Power Walker Leg Recovery-Michael Gillan Ultra Marathon Recovery Specialist

1999 Ladies 100 mile Race walking World Record Holder

What do I do differently and how can the power walker benefit from my experience?
From this

After being on the track for 3 days

To this

To this
In easy steps-without injury
Copyright 2008 Michael Gillan 3
http://www.aching-legs.org/powerwalker_legs_recovery.html
 Power Walker Leg Recovery-Michael Gillan Ultra Marathon Recovery Specialist

By understanding that the body is recovering itself, and using the muscles by working with and
not working on them to facilitate this, a faster injury free recovery can be achieved

Conventional massage systems

These work on the muscles so for obvious reasons they need massage oils, towels, massage
tables and associated equipment-all this takes up time, and room, washing and cleaning so is
not very practical to use for someone who only wants a fast recovery
For the same reasons they are difficult to use in ultra marathon where time and space are
limited, they are difficult for the average person to use easily
These are the same reasons why it is not very practical to use at ultra marathon events where
there is just me to work for days straight, even just at a 24 hour run and looking after 40 odd
competitors using conventional methods means I would not last too long before I died of
exhaustion

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

Here I am giving a demonstration of leg recovery in Denmark using

Light Manual Muscle Relaxation

Copyright 2008 Michael Gillan 4

http://www.aching-legs.org/powerwalker_legs_recovery.html
 Power Walker Leg Recovery-Michael Gillan Ultra Marathon Recovery Specialist

My working area at Antibes 6 Jour Event

The difference in approach to recovery is illustrated below

Results from 1995 Coburg 6 day footrace

Name Day 1 Day 2 Day 3 Day 4 Day 5 Day 6

A Krouglikov 237.2 113.6 130 106 126 108 Kilometers
539 284 325 365 315 270 Laps

T Rusek 215.2 98.8 98 139.6 138.4 122.4 Kilometers

538 247 245 349 346 306 Laps

M T aylor 174.4 128.8 143.6 123.6 138.4 122.4 Kilometers

436 322 359 309 302 223 Laps

B Beauchamp 180.4 133.2 124 117.6 110 93.2 Kilometers

451 333 310 294 275 233 Laps

P Gray 150 134 105.2 94.8 111.6 106 Kilometers

375 335 263 237 279 265 Laps

D Parri s 138.4 108.4 106.8 116.4 106 107.2 Kilometers

346 271 267 274 265 268 Laps

I Davis 168 119.2 90 116.4 106 107.2 Kilometers

420 298 225 291 180 247 Laps

G Watts 132.2 96.4 99.2 104.4 92.8 133.6 Kilometers

328 241 248 261 232 334 Laps

C Young 142 91.2 90 97.6 88 92 Kilometers

355 228 225 244 220 230 Laps

D Kettle 138.2 86.8 90.8 95.2 94.4 84.4 Kilometers

332 217 227 238 236 212 Laps

R H ill 128 80.8 99.2 70 95.6 96.6 Kilometers

320 202 248 175 239 241 Laps

K Fisher 164 91.6 50 115.2 49.6 81.2 Kilometers

410 229 125 288 124 203 Laps

G Pollard 120 74.8 73.6 68.4 69.6 61.2 Kilometers

Copyright 2008 Michael Gillan300 187 5 184 171 174 153 Laps
http://www.aching-legs.org/powerwalker_legs_recovery.html
The above group came in for Light Manual Muscle Rel axation
The below group did not or had their own recovery people
T Rafferty 141.6 112.8 104.8 101.6 98 96.4 Kilometers
354 282 262 254 245 241 Laps

G McConnel 145.6 110.8 126.4 113.6 108.4 106 ki lometers

363 277 287 284 271 265 Laps

G Audley 152.8 110.8 126.4 113.6 114.8 95.2 ki lometers

S Scanlon 140.8 82 84 34 0 0 Kilometers

 Power Walker Leg Recovery-Michael Gillan Ultra Marathon Recovery Specialist

What makes Light Manual Muscle Relaxation so different from other

recovery systems?
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)

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
This model has many benefits for someone who has to take the place of a skilled therapist in a
remote area where there is a shortage of them or there is not the financial ability to afford the
real thing
You can use aimless guesswork and prod and poke and just move the legs in an aimless fashion
and hope what you are doing is working and to some extent any movement is better than none
Or you can use planned and structured movement that is based on medical physiology and been
tested on many ultra marathon runs and walks around the world that takes into account the
problems of the client and makes the most of any movement restrictions placed on them

Light Manual Muscle Relaxation-the massage-lite recovery system

Using an environmentally friendly pro-active leg recovery system is easier than you think
when you learn how to use the muscles to work on themselves

Look at the photo of my work area at a 24 hour run-how many towels and bottles of oil do you
see?

Copyright 2008 Michael Gillan 6

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 Power Walker Leg Recovery-Michael Gillan Ultra Marathon Recovery Specialist

None because the latest in non-polluting, non-technical method of leg recovery techniques is
being used

Quickly-easily and in an environmentally friendly way!

If you want more details go to my website at

http://www.aching-legs.org/powerwalker_legs_recovery.html

Some references for 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 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 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-Ultra Marathon Runner

Light Manual Muscle Relaxation-massage-lite-any other way is just a luxury-

or not necessary

Copyright 2008 Michael Gillan 7

http://www.aching-legs.org/powerwalker_legs_recovery.html