Netball Recovery Article

Netballer Recovery using the World Run Recovery System

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Copyright 2008 Michael Gillan ultra marathon recovery specialist

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

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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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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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



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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.


http://www.worldrun.org/


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This is a result sheet when the World Run Recovery System was developed and shows 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

Results from 1995 Coburg 6 day footrace

Name Day 1 Day 2 Day 3 Day 4 Day 5 Day 6A 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 Kilometers538 247 245 349 346 306 Laps

M Taylor 174.4 128.8 143.6 123.6 138.4 122.4 Kilometers436 322 359 309 302 223 Laps

B Beauchamp 180.4 133.2 124 117.6 110 93.2 Kilometers451 333 310 294 275 233 Laps

P Gray 150 134 105.2 94.8 111.6 106 Kilometers375 335 263 237 279 265 Laps

D Parris 138.4 108.4 106.8 116.4 106 107.2 Kilometers346 271 267 274 265 268 Laps

I Davis 168 119.2 90 116.4 106 107.2 Kilometers420 298 225 291 180 247 Laps

G Watts 132.2 96.4 99.2 104.4 92.8 133.6 Kilometers328 241 248 261 232 334 Laps

C Young 142 91.2 90 97.6 88 92 Kilometers355 228 225 244 220 230 Laps

D Kettle 138.2 86.8 90.8 95.2 94.4 84.4 Kilometers332 217 227 238 236 212 Laps

R Hill 128 80.8 99.2 70 95.6 96.6 Kilometers320 202 248 175 239 241 Laps

K Fisher 164 91.6 50 115.2 49.6 81.2 Kilometers410 229 125 288 124 203 Laps

G Pollard 120 74.8 73.6 68.4 69.6 61.2 Kilometers300 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 Kilometers354 282 262 254 245 241 Laps

G McConnel 145.6 110.8 126.4 113.6 108.4 106 ki lometers363 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 Kilometers352 205 210 85 pulled out-blisters Laps

J Timms 127.2 98.4 74.8 0 0 0 ki lometers



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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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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





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