Netballer Recovery using the World Run Recovery System

Netballers Immediate Post Event Recovery

Netballers and ultra marathon runners and walkers have a major theme in common-they are both
sports that have very few professionals in them-for most players or runners and walkers it is a social
activity based at local level
Being a social activity, they are areas that unless there are specific injuries to be treated by doctor,
physiotherapist, masseur etc. very few health professionals become involved in them as most of the
work is voluntary
I did some time at a local netball club as a sports trainer for a short time, and was surprised at the
little knowledge of injury prevention and treatment there was amongst the players-while enthusiasm
and competition in the game was very intense
This enthusiasm was responsible for players turning up week after week to play injured or not-the
reason I stopped going was the women took no notice of what I said anyway and the first aid kit
was so poorly equipped I could not use any of it when there was direct contact and injury

Sometimes the after match area looked a little like an after ultra marathon event
Although I gave up on the prevention and repair side of things, I realise that there is an area where
the players may take notice because it means that while not preventing injury directly, I can appeal
to netball players competitive need to turn up to play for their team every week and maintain the
‘competitive edge’ which is reduced by muscle soreness and stiffness through the season
Recovery

Many netballers are women who have family obligations or jobs, or whatever their individual
circumstances other than their game-these limit the money they can spend on professional services
to maintain their on court fitness and playability
This leaves many of the players without any chance of fully recovering in between and after play-if
they could recover faster, their game would improve and they would be less prone to injury caused
by not being flexible enough to absorb impact from other players
This is an area where there is very little knowledge available to the social netballer that is both safe,
simple and effective for them to use (the professional teams usually have their own support groups
to deal with their recovery problems)
But the social player has to go home and nurse their own muscle soreness by themselves
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Copyright 2008 Michael Gillan ultra marathon recovery specialist

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 Netballer Recovery using the World Run Recovery System
In the normal course of events there is very little injury other than small micro-tears in the over used
muscle tissues-unless there has been a problem from an exterior sources such as impact or bio-
mechanical causes (the playing surface, blisters) to increase muscle stress
At this stage, the muscles will just be sore and fatigued-not injured in the conventional sense-so
they do not need a specialized method of soft tissue care to fix them, they just need a change of
approach to dealing with them that does not include giving them more stress than they have had
already

Using conventional recovery systems may do more harm than good because it interferes with the
bodies own recovery processes which have started as soon as the muscles stopped being stressed
In immediate post event recovery the need is to get rid of by-products and wastes that have
accumulated in the tissues while the muscles are in the 'window of opportunity'-that is they are still
warm and pliable
Recovered muscles allow the netballer to get back to their playing without the inconvenience they
would normally associate with after-effects of intensive competition.

The muscles being enlisted to assist in their own recovery

Using conventional methods of recovery is not appropriate at this time and it may be ineffective as
these are being repaired by the body itself, any intrusive outside interference will slow this process.

This was taken in the middle of a 6 day ultra event-the conditions are similar to many netball
venues-very primitive with few facilities for privacy and conventional recovery work
Similarly, in the middle of a netball season is not when the repair process needs slowing down as it
can reduce the competitive edge of the player and increase muscle fatigue
*Some research has shown that conventional systems do not help with recovery if it is done within 2 hours of the end of
the event-but all agree the athlete is still benefiting from the psychological effect more than the physical as it gives after
competition winds down.
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Copyright 2008 Michael Gillan ultra marathon recovery specialist

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 Netballer Recovery using the World Run Recovery System
The World Run Recovery System
The World Run Recovery System offers an alternative way of assisting recovery without interfering
with the healing processes that are already happening at the micro-cellular level of repair-and it
does this without putting the muscles at risk of being injured by too much pressure generated by the
ends of the fingers working into the tissues.
The system works by using the bodies own mechanics of bones, joints, and muscles to push used
blood and toxins from the lower legs-these can then be replaced by fresh blood-oxygen filled blood
which will enhance recovery time and speed the recovery of the sportsperson
Enhancing recovery quickly and easily using the principles of

• Simplicity

• Predictability

• Consistency

Using these 3 principles it is possible to not only enhance recovery times, but to do it without the
inconvenience of disrobing or using oils or equipment such as massage table towels or needing the
handskills or techniques of modern massage practises.
This places easy recovery for anyone to use with very little training and without any equipment to
buy or maintain

My only equipment for 24 hour run consisted of a chair next to the bottles to maintain the leg
recovery of 20 people when I looked after the Danish team at the world championships in 2007

Copyright 2008 Michael Gillan ultra marathon recovery specialist

http://www.aching-legs-relief.com/netballer_recovery_after_match.html
 Netballer Recovery using the World Run Recovery System
For the player who is unsupported, the advantage of this type of system is that it makes them
independent and frees them from the pressure of having to accept the help of someone they do not
know.
It gives them freedom to start their own recovery straight after a match and before going into the
next one with only limit no matter how long it takes them to finish and continue the recovery at
home in privacy
There is nothing wrong with the legs, so they is basically nothing to fix on there is no point getting
in using complicated recovery systems that
• Will cost a great deal of money
• Will take a lot end of study
• Will need equipment
• Will need SOMEONE to use it
• Many players at both professional and amateur levels do not have an understanding partner
who will help them to recover in between playing so they need something that will be easy
to do, and will be effective when it is used.
The World Run Recovery System has been tested by many runners and walkers around the world
( www.worldrun.org)

*References and citations

PubMed-Manual massage and recovery of muscle function following exercise: a literature review.

PMID: 9007768 [PubMed - indexed for MEDLINE]

The mechanisms of massage and effects on performance, muscle recovery and injury prevention.

PMID: 15730338 [PubMed - indexed for MEDLINE]

http://www.webmd.com/content/Article/92/101950.htm

SOURCES: Hinds, T. Medicine & Science in Sports and Exercise, August 2004; vol 36: pp 1308-1313.

Copyright 2008 Michael Gillan ultra marathon recovery specialist

http://www.aching-legs-relief.com/netballer_recovery_after_match.html
 Netballer Recovery using the World Run Recovery System
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

300 187 184 171 174 153 Laps
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

352 205 210 85 pulled out-bli sters Laps

J Timms 127.2 98.4 74.8

This is a result sheet when the World Run Recovery System 0was developed
0
and0shows
ki lometers
the gradual
changes from working on the muscles to working with them-if this was translated to the netball
player with fatigued muscles in between play they would regain the edge quickly
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Copyright 2008 Michael Gillan ultra marathon recovery specialist

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 Netballer Recovery using the World Run Recovery System

What they say about the World Run Recovery System

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 The World Run Recovery System
“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
The World Run Recovery System is a simple system that is easy to use without the
need for equipment other than the hands
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Copyright 2008 Michael Gillan ultra marathon recovery specialist

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 Netballer Recovery using the World Run Recovery System
Resource Box

Michael Gillan is an Ultra Marathon Recovery Specialist who has been a masseur around many
ultra long distance events both in Australia and internationally since he was a student in 1993

In 1995 while working at a 6 day run, he changed the approach to recovery of the athletes from the
conventional way of working on the muscles using the hands and fingers to increase muscle blood
circulation, to working with the muscles and making them work on themselves

The results from this changeover can be seen on the Coburg result sheet on page 5

In 1996 Michael went to the Nanango 1000 Mile 16 day event where it was tested and helped the
worlds 4-5 and 11th to achieve their distances

Other notable events the World Run Recovery System was tested on was World Run 1 with Jesper
Olsen www.worldrun.org and the World Run 2 training camp in Denmark in 2007

For other events see www.aching-legs-relief.com

Copyright 2008 Michael Gillan ultra marathon recovery specialist

Copyright 2008 Michael Gillan ultra marathon recovery specialist

http://www.aching-legs-relief.com/netballer_recovery_after_match.html
 Netballer Recovery using the World Run Recovery System

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

Copyright 2008 Michael Gillan ultra marathon recovery specialist

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