Calf Muscle Fatigue-poor circulation-Michael Gillan Ultra Marathon Recovery Specialist

Calf Muscle Fatigue-heavy leg syndrome

Fresh legs-healthy calf circulation

On return to Blood
body blood is pumped from
renourished heart 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

In the normal course of events, to kept the lower leg circulation working and the calf muscles fresh,
the muscles rely on having a constant supply of fresh blood to the muscle tissues-it is sent to the
lower legs under pressure through the arteries and ever decreasing in size vessels called arterioles
and even smaller capillaries while at the same time the pressure taking it there also decreases
By the time the blood reaches the feet, all the pressure has been used, and there is none left to return
the blood back up the legs to the body against gravity again
The job of returning used blood back up the legs for re-nourishment and recycling is carried out by
a pumping system formed by the muscles in the legs, but the main power for this is supplied by the
calf muscles as they move, putting pressure on and taking it off the vessels called the veins
The veins have one-way valves in them which open as the blood passes through them, and closes to
stop it going back down to the feet again-in this way, as used blood leaves the legs, and fresh blood
replaces it-to maintain the balance between them, a similar volume of used blood should leave the
legs as enters them

Calf Muscle Fatigue

There are many medical reasons for fatigued calf muscles, and to find out whether any of them are
contributing to them, they should be checked out by a medical professional so that the cause can be
addressed-do not take chances and self diagnose-you could be risking your life if they are ignored
Calf Muscle Fatigue should be checked out by a medical professional
Copyright 2008 Michael Gillan 1
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 Calf Muscle Fatigue-poor circulation-Michael Gillan Ultra Marathon Recovery Specialist
Calf Muscle Fatigue-and heavy leg syndrome
Having had a clearance from your physician, your next stop is to a foot specialist (podiatrist) or
other physical practitioner to see if there are any physical contributors to them-assuming this has
been checked and dealt with you are left with the option of you may have fatigued calf muscles
from too much standing, sitting or walking from your occupation or hobby
This may be more easily fixed than any of the other causes-no I am not going suggest that you give
up your means of making a living or your means of unwinding or relaxing-simply alter your
approach to relieving or dealing with calf muscle fatigue
A result of calf muscle fatigue and inactivity is that the pump does not work as well as it should-this
disrupts the cycle and allows used blood to remain in the lower legs-as it its not being removed,
water (lymph fluid) separates from it and fills the tissue spaces, as it is not being pumped away
quickly enough, the ankles swell

Calf
Muscle
Fatigue

Fresh Tight
blood calf
reduced muscles

Poor
blood
return
The calf muscles start to move even less, and the less they move, the less used blood it removed
from the lower legs, and the flow of fresh blood into them is reduced even more
Calf muscle fatigue, tight muscles, and poor lower leg circulation can chase each other around in a
cycle that once you are in it 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
It is usually about this time, the circuit breaker many people get around to trying is a passive
method such as lying down with the legs elevated to let gravity drain the fluid out of the legs back
to the body-this may work if you have plenty of time to do this-another way that is pro-active that
may sometimes be tried is by using massage to ease out the tightness in the muscles

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 Calf Muscle Fatigue-poor circulation-Michael Gillan Ultra Marathon Recovery Specialist
Massage and recovery from calf muscle fatigue
Massage in sport is one of the most commonly used (and cheapest) forms of recovery from stiffness
and soreness after an event-it is also 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 method for you
• The body recovers itself-anything used 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
Many therapists have a belief that they know what is best for recovery and tend to work too hard on
the muscles; they may accidentally cause damage to the tissues which the body then has to repair
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 massage therapist pulling the walkers off the track for work until one of
the first aiders 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, the damage had been done, she had a bad injury to her buttock muscles which made
it impossible to continue-her event came to an abrupt finish and she went home devastated because
someone considered that he was going to fix her soreness issues with his hands
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 runners and 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#Trainin
g/forUltras_SB
SANDRA BROWN 1996 Ladies 1000 Mile World Record Holder

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 Calf Muscle Fatigue-poor circulation-Michael Gillan Ultra Marathon Recovery Specialist

Fast Recovery From this

to this

To this

To this

To this-In easy steps-without injury-just by changing the approach from working on

the muscles to working with them
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 Calf Muscle Fatigue-poor circulation-Michael Gillan Ultra Marathon Recovery Specialist
The difference in approach to recovery is illustrated below
Results from 1995 Coburg 6 day footrace

N ame 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 Taylor 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 Parris 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 Hill 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 Relaxation
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 kilometers

363 277 287 284 271 265 Laps

G Audley 152.8 110.8 126.4 113.6 114.8 95.2 kilometers

S Scanlon 140.8 82 84 34 0 0 Kilometers

352 205 210 85 pulled out-blisters Laps

J Timms 127.2 98.4 74.8 0 0 0 kilometers

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 Calf Muscle Fatigue-poor circulation-Michael Gillan Ultra Marathon Recovery Specialist
What makes Light Manual Muscle Relaxation different from other 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 where
there is a shortage of them or there is not the financial ability to afford the real thing

What do I do differently and how can the senior athlete benefit from my experience?
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

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 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

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 Calf Muscle Fatigue-poor circulation-Michael Gillan Ultra Marathon Recovery Specialist

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

www.coburgharriers.org.au

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 Calf Muscle Fatigue-poor circulation-Michael Gillan Ultra Marathon Recovery Specialist

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)

‘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

“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)

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

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

Quickly-easily and in an environmentally friendly way!

Light Manual Muscle Relaxation (massage-lite) the physiology based recovery

system-anything else is a luxury or not necessary
If you want more details go to my website at

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

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 Calf Muscle Fatigue-poor circulation-Michael Gillan Ultra Marathon Recovery Specialist

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