Work Beyond Retirement Age

The Calf Muscle Pump-Recovering fatigued legs using Light Manual Muscle Relaxation
Were you going to retire from work before your normal retirement date?
But because of the global downturn now can’t so have to work on those extra years
Whatever country they are in, many people are now in the same position and have to continue
working simply to survive rather than to live the comfortable retirement they once dreamed of
Whatever occupation they are in now has to be worked at or on for the extra few years at a time
when medical problems, wear, tear and age are starting to take their toll on the body
It becomes more difficult to get up in mornings to go to work simply because of fatigue brought
about by knowing that only a relatively short time before, a retirement date was set and could be
looked forward to but now, this has been replaced by sometime in the future, so there is also a
psychological aspect of the extended date to contend with
In a sporting context, the working life of many people has gone from the equivalent of running or
walking a Marathon (42.195 kilometers) into Ultra Marathon (anything over marathon distance-
think Forrest Gump)
Recovering from a marathon is relatively easy-the body can recover with rest and stopping the
added stress that is inflicted on the body (retirement) but with the ultra marathon, the finish line is
many kilometers from the end-and it is much more difficult to stop and rest as you will never make
the distance you are aiming for
The extra distance adds so much more stresses and strains and stresses on an aging body which
should be winding back from a life of work, recovery on a daily basis as with the ultra marathon
runner and walker who is on the road or track is more difficult to achieve
Like an ultra person, the delayed retiree has certain part (s) of the body that is under more stress
than others-the legs are a major area of stress, they are the parts responsible for mobility, they are
our means of transport to and from the job and enable us to carry it out once there
They are our means of finding food as we go to the supermarket, and the means of obtaining
pleasure if we like bushwalking and dancing-but like any transport they need looking after and
servicing occasionally to keep them performing at their most efficient level
As legs age, they are like cars; they need looking after and if they are not, they can cause problems
and the costs of fixing them can be both expensive and inconvenient for their owner; unlike the car
which may be fixed by maybe changing tires for new ones, once the legs are not working, they can’t
be replaced by new ones just by going to the mechanics
To avoid trouble in the extended working years, it is advisable to have some form of recovery
system in place, much as many marathon and ultra marathon runners and walkers do-recovery does
not have to be a complicated expensive thing and you do not have to have a battery of professionals
that you can’t afford
Aching legs-non medical reasons
Many people are unaware aching legs may contribute poor circulation and lead to health issues-for
more on this it is suggested www.hazards.org/standing will give a clearer picture than discussed
here, it offers more detailed viewpoint on poor leg circulation caused by non-medical contributors
Lower leg circulation problems should always be checked out by a medical
professional before doing anything with them-do not self diagnose
1
Copyright Michael Gillan Long Distance Recovery Specialist
http://www.aching-legs.org/increased_working_years_legs_maintenance.html
Many lower leg circulation problems are initiated by mechanical

issues
Once any medical causes and effects have been appropriately established and treated, looking at
ways of preventing or reducing the chances of reoccurring problems should be examined
Mechanical issues are caused by physical contributors such as the way of standing, walking,
wearing unsuitable footwear, too much time standing, walking or running and even sitting too long
without moving-they are not medically related but can initiate medical problems
Chronic Non-Medical contributors may develop into medical conditions
Simple aching legs can develop into medical problems if they are not dealt with, or a system is not
in place to relieve them as they occur-they can go from acute (immediate) to chronic (long term)
Two examples being
• Sitting or lying down long term

Deep Vein Thrombosis-blood in the veins becomes static allowing the balance between clotting and
anti clotting agents in the blood to be altered and clots to form in the veins which may break away
and lodge higher up in the body
• Standing for long periods

Varicose Veins-the weight of static blood places pressure on the walls of the venous vessels
widening them which in turn leaves gaps in the one way valves that stop used blood flowing back
down towards the feet
The physical contributors causing these conditions may be minimised-before they become chronic-
by working with the system that is responsible for causing them in the first place
In both cases, inactivity was the initiating factor influencing normal circulation
2
Lower Leg Circulation

Blood is sent to the lower legs under pressure through the arteries and vessels called arterioles and
even smaller capillaries-as the vessel size reduces the pressure taking it there also decreases
On return to Blood pumped

body blood is from heart
renourished through
and recycled arteries under
pressure
Used blood is Reaches feet

moved up the Pressure runs
legs through out
the veins
Calf muscles
act as pump
motors
By the time the blood reaches the feet, all the pressure has been used, and there is none left to return
the used blood back up the legs to the body against gravity again
The Veins
Used blood is sent back to the body by a pumping system made up of the leg muscles and veins
which have one way valves in them which prevents it going back down to the feet
There are three types of veins
• Superficial veins act as a reservoir for blood, supplying it to the tissues as needed, they
also carry blood from the muscle tissues to the perforating veins.
• Perforating veins that carry blood from the superficial veins through to the deep veins.
• Deep veins carry used blood and lymph fluid away from the legs towards the heart.
Low-pressure High pressure
Blood is forced upwards Blood is resting on the valve
As muscles squeeze the vessels valves are open as they relax the valves close preventing leaks
In this way, a balance is kept between the fresh blood going into the lower legs and the old blood
leaving them on its way back to the body for refreshment and recycling again
3
Gravity and the weight of fluid in the body

Pressure in a vessel varies with the height of the column-it is referred to as hydrostatic pressure
(Hydro-water Static-standing still) the force that a liquid exerts against the walls of its container is
measured in MM hg
Head -10 mm hg
Feet +90 MM hg
In standing body, at the head, the pressure is almost non-existent, but at the lowest part the pressure
is higher-The only thing preventing all the fluid running out of the feet is the ends of the toes!
The Calf Muscle Pump-its contribution to recovery from fatigue

To keep the lower leg circulation working, the muscles rely on having a constant supply of fresh
blood to the tissues to help prevent fatigue and to recover when they do
While the effects of the pump has a great effect on the physiological condition of the body, broken
down into its various parts it is just a pump-not too sophisticated in the way it operates, except that
it is made from living tissues rather than manufactured components
Basically the way it works is there are a series of flexible tubes (veins) to take fluid (used blood)
from the lower legs back to the body against gravity-in the tubes are a series of one-way valves that
open to let fluid pass through when the tube is squeezed by the motors (the calf muscles)
When the pressure on the tube is released, the valves close again to prevent the fluid going back
down to the feet again
The calf muscles ability to keep working at applying and releasing pressure the tubes-once this
stops, the fluid can’t be moved up the legs-the used fluid is allowed to just become static
Swollen ankles from lymph fluid (or water) separating from the static blood and migrating through
the vessel walls into the tissue spaces instead of being pumped away can be the result inefficient use
of calf muscles
Being a mechanically based pump, the system can be serviced or restarted using a manual system to
remove some of the fluid and pressure that has built up-once started, fresh blood can more easily
enter the muscle tissues and start the recovery process
4
The Calf Muscle Pump and the muscles that are its motors
The calf muscle pump is responsible for circulation in the lower legs-another name for it is the
peripheral heart because it is outside the body
Its main purpose is to move used blood from the lower legs back to the body for refreshment with
oxygen and other elements that the muscles need to maintain an optimum environment for efficient
working of the muscles
Old blood and fluid is taken out of the lower legs through the veins, fresh blood is supplied to the
muscles through the arteries
The calf muscle pump is made up of all the muscles in the legs, the motors that provide the power
for the pump are the calf muscles-these are made up of 2 basic movers-Soleus which is used for
standing upright, and Gastrocnemius used for running and jumping
Soleus Gastrocnemius
As the muscles move, they increase and decrease pressure on the vessel walls (the veins) opening
the one way valves to let the blood pass along them, and close to prevent the blood flowing back
towards the feet
To keep the circulation in the lower legs going, a similar volume should be
pumped out of the legs as flows into them
5
When the muscles are not doing their job properly they become incompetent
and the pump becomes inefficient
A result of calf muscle inefficiency
You have been on your legs for hours working, or been out running, walking or even just sitting
down, and your legs are tired, ankles swollen, feet are throbbing and varicose veins are itching-you
have put your muscles into the position of being angry
Activities (or in-activities) or occupations that requires long hours of standing, walking, or running
and sitting can cause muscle tightness or soreness-this affects the circulation by reducing the ability
of the pump to send used blood and by-products from the legs back to the body for recycling
Poor circulation means less movement of fluids which may become trapped in the lower legs; water
(or lymphatic fluid) may separate from the blood, migrate through the vessel walls and fill the tissue
spaces-as it can’t be pumped away quickly enough, the ankles swell (edema)
Used fluid build up restricts the supply of fresh oxygen filled blood to the muscle tissues without it,
they quickly fatigue and become Inefficient
Problems caused by calf muscle pump inefficiency include

• Poor circulation
• Lymph system inactivity
• Venous return reduced
Calf
Muscle
Fatigue
Fresh Tight
blood calf
reduced muscles
Poor
blood
6 return
Because of gravitational pull, fluid always finds its own level
In aching swollen legs it is generally accepted that reversing the effects of gravity by having the
legs higher than the body to change the direction of fluid can help the legs to drain of fluid
Feet-10 MM hg
Head +90 MM hg
Disadvantages of relying on chance to recover the legs

This is the most widely accepted form of leg recovery-it relies on a number of factors for its success
in helping to lower the fluid content in the lower legs-it is also the most passive
• Time-how much do you have to spare for elevating the legs for an unspecified
time?
• Schedule-what is your schedule for the next day
• Cold-do you get cold easily
• Place-are you somewhere you can lie down without being fallen over by others
• Convenience-it is difficult to do wherever and whenever you actually need it
• Health-depending on your age and health, it may be dangerous to be lying down

for long periods; some people suffer from vertigo when they stand up, and may go
light headed and dizzy-this can result in falls
Don’t rely on chance to recover your legs!
Chance is not going to assist you in working those extra years-you need a
simple tried and tested recovery system to keep the legs moving
try
Light Manual Muscle Relaxation-A Tested Trusted Environmentally

Friendly Alternative-for aching legs relief when working longer than
anticipated, anything else is a luxury or not necessary
7
What is Light Manual Muscle Relaxation?

It is a Self-Service leg servicing and anger management system
It is system developed for ultra marathon runners and walkers leg recovery and has been tested on long
distance events worldwide (ultra
marathon is any distance over marathon-
42.19 kilometers/26.385 miles)
Ultra marathon is very long distance competition where they have to run or walk as far as possible in a given
time; it can be over 6 hours-24 hours-48 hours-6 days-16 days or even around the world www.worldrun.org
Sometimes a long time spent on flat floors can make the legs feel as if they have done a marathon
It is basically making the calf muscle pump work again to take some of the pressure away from the lower
legs and let fresh blood into the muscle tissues to help the legs recover
A group of athlete's to suffer most similar problems to the flat floorer are ultra marathon runners and
walkers-the main similarity between them is that their muscles are always sore, stiff, and fatigued and the
muscles are angry-this can interfere with their sleep because their muscles cannot cut off and stop moving
They have to get up and get back on the track or road on a constant basis whether they want to or not to
achieve their objective-the person with aching legs also has to get up and move on a constant basis whether
their legs have recovered or not www.hazards.org/standing
8
How Light Manual Muscle Relaxation leg servicing works
Fresh blood Light Manual

moves through Muscle
the arteries into Relaxation
the muscle applied
tissues
Used fluid Tense tight

moves through muscles are
the veins back to calmed relaxed
the body and moved
gently
Using just these-and the knowledge of how to use them
Light Manual Muscle Relaxation-the leg servicing and anger management system-
when it comes to calming the legs, anything else is a luxury or not necessary
Calf muscle fatigue, tight muscles, and poor lower leg circulation can chase each other around in a cycle that
is difficult to break out from-each is a self destructive part that props up the other parts of the cycle and it
will take a circuit breaker to disrupt the cycle of fatigue
Medically caused leg health should be referred to those best qualified to deal with it-the doctors, but there are
non-medically related problems that can be dealt with by some simple activities
Such as knowledge about how the calf muscle pump works and using it to the best
advantage
9
If you have just worked a shift today and are working tomorrow and the next you may be
wondering how you are going to cope when your legs have not even recovered from today!
Can chance give you recovery results like these?
FIGURES TAKEN FROM THE (1995 COLAC 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 108Kilometers
539 284 325 265 315 270Laps
T Rusek 215.2 98.8 98 139.6 138.4 122.4Kilometers
538 247 245 349 346 306Laps
M Taylor 174.4 128.8 143.6 123.6 120.8 89.2Kilometers
436 322 359 309 302 223Laps
B Beauchamp 180.4 133.2 124 117.6 110 93.2Kilometers
451 333 310 294 275 233Laps
P Gray 150 134 105.2 94.8 111.6 106Kilometers
375 335 263 237 279 265Laps
D Parris 138.4 108.4 106.8 116.4 106 107.2Kilometers
346 271 267 274 265 268Laps
I Davis 168 119.2 90 116.4 72 98.8Kilometers
420 298 225 291 180 247Laps
G Watts 131.2 96.4 99.2 104.4 92.8 133.6Kilometers
328 241 248 261 232 334Laps
C Young 142 91.2 90 97.6 88 92Kilometers
355 228 225 244 220 230Laps
D Kettle 138.2 86.8 90.8 95.2 94.4 84.8Kilometers
332 217 227 238 236 212Laps
R Hill 128 80.8 99.2 70 95.6 96.4Kilometers
320 202 248 175 239 241Laps
K Fisher 164 91.6 50 115.2 49.6 81.2Kilometers
410 229 125 288 124 203Laps
G Pollard 120 74.8 73.6 68.4 69.6 61.2Kilometers
300 187 184 171 174 153Laps
The above group came in for massage and stretching
The group below did not or had their own massage people
T Rafferty 141.6 112.8 104.8 101.6 98 96.4Kilometers
354 282 262 254 254 245Laps
G McConnell 145.6 110.8 114.8 113.6 108.4 106Kilometers
364 277 287 284 271 265Laps
G Audley 152.8 110.8 126.4 113.6 114.8 95.2Kilometers
382 277 316 284 287 238Laps
S Scanlon 140.8 82 84 34 0 0Kilometers
352 205 210 85Pulled out (Blisters)
J Timms 127.2 98.4 74.8 0 0 0Kilometers
318 246 187Pulled out 0Laps
N Mercer 166 16.4 0 0 0 0Kilometers
415 16.4Pulled out 0 0Laps
Underlining in the top group shows where the results of Gentle Manual Muscle Relaxation
was starting to take effect. The inconsistencies in the results on a daily basis was
caused by reverting back to conventional massage to see what happened
Note the higher injury and drop out rate in the bottom group.
The above figures show what a leg service using the calf muscle pump can do for recovering the
legs-they are from the 1995 Colac (Australia) 6 day event-and show on a daily basis (Across the
page) the increase that was obtained using Light Manual Muscle Relaxation
More importantly it demonstrates the decrease in time needed for recovery when
increased fresh blood flow is obtained by working with the muscles not on them
10
The advantages of using this system

• Do It Yourself recovery
• No disrobing
• Works with the muscles not on them
• No oil used
• Non invasive
• User friendly
Using a simple but effective lower legs recovery strategy will help the legs through those extra years and
leave them at the end of it able to enjoy the lifestyle initially envisaged for you
All that is needed for self-service recovery and leg maintenance are the
hands
11
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 competitor<>s 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
12
Some references for Light Manual Muscle Relaxation
To: mgillan@hotmail.com
Subject: RE: Emailing: m gillan reference.doc
Date: Mon, 4 May 2009 16:48:31 +1000
Hi Michael,
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/
13
Physiology 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)

Effect of Hydrostatic Factors on Arterial and Other Pressures (P.167)

Calf muscle pump inefficiency

' (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
"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)
‘Peripheral Nervous System’

‘Textbook of medical Physiology” (Physiology- fourth edition-Robert M. Berne, Mathew N. Levy, Bruce M. Koeppen, Bruce
A. Stanton-Mosby ISBN 0-8151-0952-0) (P.98)
You can buy an expensive book on medical physiology or you can check up for further information
on Light Manual Muscle Relaxation at
When you refer to medical physiology and use it to work for you, it is possible to
achieve things that were previously left to chance-a faster recovery is one of them
Contact mgillan@hotmail.com
14

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The Calf Muscle Pump-Recovering fatigued legs using Light Manual Muscle Relaxation

Many lower leg circulation problems are initiated by mechanical

• Sitting or lying down long term

• Standing for long periods

Lower Leg Circulation

On return to Blood pumped

Used blood is Reaches feet

There are three types of veins

Blood is forced upwards Blood is resting on the valve

Gravity and the weight of fluid in the body

The Calf Muscle Pump-its contribution to recovery from fatigue

Problems caused by calf muscle pump inefficiency include

Because of gravitational pull, fluid always finds its own level

Disadvantages of relying on chance to recover the legs

• Schedule-what is your schedule for the next day

• Cold-do you get cold easily

• Convenience-it is difficult to do wherever and whenever you actually need it

• Health-depending on your age and health, it may be dangerous to be lying down

Don’t rely on chance to recover your legs!

Light Manual Muscle Relaxation-A Tested Trusted Environmentally

What is Light Manual Muscle Relaxation?

How Light Manual Muscle Relaxation leg servicing works

Fresh blood Light Manual

Used fluid Tense tight

Using just these-and the knowledge of how to use them

FIGURES TAKEN FROM THE (1995 COLAC 6 DAY FOOTRACE)

The advantages of using this system

• Works with the muscles not on them

Some references for Light Manual Muscle Relaxation

COBURG 24 HOUR CARNIVAL

May 3rd 2009

The calf muscle pump

"Venous valve incompetence and varicose veins"

Effect of "Hydrostatic" Pressure on Venous Pressure ( P.165)

Effect of Hydrostatic Factors on Arterial and Other Pressures (P.167)

Calf muscle pump inefficiency

The Blood Circulatory System

"The Lymphatic System

"Pumping caused by external Compression of the Lymphatics

‘Peripheral Nervous System’

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