The Army Forced March Recovery using Light Manual Muscle Relaxation

Michael Gillan Ultra Marathon Recovery Specialist

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
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
No matter how fit and 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
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

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Copyright 2009 Michael Gillan http:// http://www.aching-legs-relief.com/the_army_forced_march_recovery.html
 The Army Forced March Recovery using Light Manual Muscle Relaxation
Michael Gillan Ultra Marathon Recovery Specialist

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 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

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 The Army Forced March Recovery using Light Manual Muscle Relaxation
Michael Gillan Ultra Marathon Recovery Specialist

Stages of recovery after running/walking

• Muscle fatigue Acute 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 Post Event Recovery

Sub Acute-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 working 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, or ultra marathoner, 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

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 The Army Forced March Recovery using Light Manual Muscle Relaxation
Michael Gillan Ultra Marathon Recovery Specialist

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

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 The Army Forced March Recovery using Light Manual Muscle Relaxation
Michael Gillan Ultra Marathon Recovery Specialist

R es u lts from 1 99 5 C o b urg 6 d a y fo otra c e

Nam e Day 1 Day 2 Day 3 Day 4 Day 5 Day 6

A K rouglik ov 237.2 113.6 130 106 126 108 K ilom eters
539 284 325 365 315 270 Laps

T Rus ek 215.2 98.8 98 139.6 138.4 122.4 K ilom eters

538 247 245 349 346 306 Laps

M Tay lor 174.4 128.8 143.6 123.6 138.4 122.4 K ilom eters
436 322 359 309 302 223 Laps

B B eauc ham p 180.4 133.2 124 117.6 110 93.2 K ilom eters
451 333 310 294 275 233 Laps

P G ray 150 134 105.2 94.8 111.6 106 K ilom eters

375 335 263 237 279 265 Laps

D P arris 138.4 108.4 106.8 116.4 106 107.2 K ilom eters

346 271 267 274 265 268 Laps

I Davis 168 119.2 90 116.4 106 107.2 K ilom eters

420 298 225 291 180 247 Laps

G W atts 132.2 96.4 99.2 104.4 92.8 133.6 K ilom eters

328 241 248 261 232 334 Laps

C Y oung 142 91.2 90 97.6 88 92 K ilom eters

355 228 225 244 220 230 Laps

D K ettle 138.2 86.8 90.8 95.2 94.4 84.4 K ilom eters

332 217 227 238 236 212 Laps

R Hill 128 80.8 99.2 70 95.6 96.6 K ilom eters

320 202 248 175 239 241 Laps

K F is her 164 91.6 50 115.2 49.6 81.2 K ilom eters

410 229 125 288 124 203 Laps

G P ollard 120 74.8 73.6 68.4 69.6 61.2 K ilom eters

300 187 184 171 174 153 Laps
The above group c am e in for Light M anual M us c le Relax ation
The below group did not or had their own rec overy people
T Rafferty 141.6 112.8 104.8 101.6 98 96.4 K ilom eters
354 282 262 254 245 241 Laps

G M c Connel 145.6 110.8 126.4 113.6 108.4 106 k ilom eters

363 277 287 284 271 265 Laps

G A udley 152.8 110.8 126.4 113.6 114.8 95.2 k ilom eters

S S c anlon 140.8 82 84 34 0 0 K ilom eters

352 205 210 85 pulled out-blis ters Laps

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

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 The Army Forced March Recovery using Light Manual Muscle Relaxation
Michael Gillan Ultra Marathon Recovery Specialist

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

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/

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Copyright 2009 Michael Gillan http:// http://www.aching-legs-relief.com/the_army_forced_march_recovery.html
 The Army Forced March Recovery using Light Manual Muscle Relaxation
Michael Gillan Ultra Marathon Recovery Specialist

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!!
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Copyright 2009 Michael Gillan http:// http://www.aching-legs-relief.com/the_army_forced_march_recovery.html
 The Army Forced March Recovery using Light Manual Muscle Relaxation
Michael Gillan Ultra Marathon Recovery Specialist

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

*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
http://www.aching-legs-relief.com/the_army_forced_march_recovery.html

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Copyright 2009 Michael Gillan http:// http://www.aching-legs-relief.com/the_army_forced_march_recovery.html