An Oil and Allergy Free Eco Friendly Alternative using just the hands and knowledge
When you are a child you usually only have to worry about cold feet from cold and they will warm up with some socks to cover them and a cuddle after you have squawked to draw attention to them
When you are older many people develop allergies and the cold feet may come from lack of circulation rather than just being too cold because it is cold.
Poor circulation can stem from medical problems so it is best to get this checked out first by medical people before doing anything else to try and improve the situation.
Lack of circulation
·Cold Feet
Just 2 of many reasons why someone should keep the legs moving-some people just suffer from cold feet and it may be because of poor circulation-
I would stress that anyone involved with permanently cold feet should consult with their doctor or other health professional as their may be medical conditions underlying them that have to be resolved-doing anything without appropriate consultation and advice may make their condition worse
Many people have skin allergies
Not everyone is safe with oils being rubbed in and into the skin during massage therapies-different people have allergic reactions to the oil being used-this is why most trained massage therapists will check by rubbing a little oil on the sensitive area just inside the wrist-if there is a reaction it will go red, itch, hot, form a raised area or otherwise make the area uncomfortable
Another group of people who may be uncomfortable having oil on their legs are men-many of us have hairy legs-if there is too much rubbing while attempting to manually increase lower leg circulation to warm the legs, the friction of sliding over the hair oil can pull the hair at the follicles allowing the oil to penetrate causing an infection known as folliculitis
When I allowed myself to be worked on by other students I often left with sore legs from too many sliding strokes over the shin and leg hair-then when I got my pants on and the oil had not been removed properly it felt clammy, cold and sticky-yuk!
For those people with allergies and long leg hair men like me-massage using oil is not a good option-we need something that does not involve oil so we can get warm feet
The skin
The skin is the first line of protection against bacteria invading the body, it has many bits and pieces involved in doing this; but is too involved to discuss here as I am trying to keep things simple.
(It is easy enough to look up elsewhere on the net)
In the skin and muscle tissues underneath it are receptors for touch, pressure, pain, pleasure, heat and cold sensors and everything else; all have the purpose of providing feedback to the brain about where the body is in relation to our environment.
This includes leg hair
When it has the information it needs the brain decides what action to take to make the body adapt to a particular set of circumstances presented to it-unfortunately sometimes because of circumstances the body is unable to adapt
Movement-or the lack of it is a problem that many people face or may face in their lifetime; other than the lack of mobility, there can be other consequences by affecting the quality of life
Some we can attempt to change, others we are stuck with, one that can affect our whole outlook on life is COLD FEET
Cold Feet
To those who do not have them, or have them because of the weather it is not much of a problem because they know they will warm up when the weather changes, but for the people who have them because of poor leg circulation they never will unless that circulation can be improved
Lack of movement may bring with it poor circulation because the blood which is taken under pressure by the heart through the arteries down to the lower legs and feet can't be returned back up the legs through the veins
This means it just stays down there and goes cold and preventing warm fresh blood from reaching the feet; this keeps the feet constantly cold even in the warmest weather no matter how well they are covered up
Gravity and the weight of blood in the body
Water is subject to pressure-the deeper it is the more pressure there is at the bottom; on the surface the swimmer feels none, but the deeper he goes the more it affects his body as the pressure increases.
Blood in the body is similar, at the head, the pressure is almost non-existent, but at the feet the lowest part of the body the pressure is higher-the term for this is Hydrostatic pressure (Hydro-water Static-standing still) and is measured in mm hg.
Head -10 mm hg
Feet +90 mm hg
In a standing person, pressure in the veins is low at the top of the head and high at the bottom; the pressure and weight that is placed on the veins in the legs is very high; the only thing preventing all the fluid running out of the feet is the ends of the toes!
When it just sits and stagnates, there is no fresh blood going to the leg muscles so they fatigue and feel heavy; water starts to separate from the used blood into the tissues and as it can't be pumped up the legs back to the body fast enough the ankles swell
To keep the circulation in balance in the legs a similar volume of blood should come out of the legs as goes into them
The arteries veins take blood away from the heart to the rest of the body and the veins which have one-way valves in them take it back to the body again; the way used blood gets back up the legs so that it can be replaced by fresh blood is by a special system called
The Calf Muscle Pump
The muscle pump is made up of all the leg muscles and together they form a pump which forces used blood against gravity up the legs back to the body for recycling.
As the muscles squeeze, they open the valves, letting blood pass through them; when the tension is released, they close stopping the blood flowing back down towards the feet.
Oxygen depleted blood is progressively moved from the lower legs back up to the body where it is re-nourished with oxygen and nutrients and sent back out again to various parts of the body through the arteries.
Movement Restriction
When the movements of the legs is restricted, the calf muscles are not moving enough to work the muscle pump-they become ineffective at what they are supposed to do
·Problems caused by calf muscle pump inefficiency include
·Varicose veins
·Poor circulation
·Lymph system inactivity
·Venous return reduced
To work efficiently, the calf muscles must be working properly
It can be Active
Active Recovery and movement means taking a pro-active role in helping the calf muscles to work the pump at moving the fluid up the legs.
This is where the legs are helped to recover using a system that is directed at increasing the circulation so that fresh blood can flood the muscle tissues
For most people that think of increasing the lower leg circulation, one of the first things that comes to mind is massage
Massage for cold feet and lower leg circulation
Conventional massage systems
Have their place in appropriate circumstances such as soft tissue repair and rehabilitation after injury-I use it myself frequently out for just lower leg circulation there is nothing to fix or rehabilitate
Working deeply on the tissues in an attempt to increase the changeover of old blood for fresh by pushing the fluid back up the legs to the body can break the superficial veins and arterioles and cause bruising and increase pain levels
Conventional massage short comings
Cold
People with movement restriction are usually cold most of the time from immobility
Undressing or disrobing
Many people are not mobile so they cannot generate heat through movement-disrobe them and they get even colder
Heat is lost from the body in a number of ways
Convection
As cold air passes over the body it lowers the skin temperature, the body tries to compensate by increasing the flow of warm blood to the surface-this is also colled by the air flow
Radiation
Heat is naturally radiated from the skin into the surrounding air-it does this to maintain the body's temperature within its natural range for comfort
Conduction
When the skin is at a certain temperature and fresh clothes are put on they feel cold because they are at a different temperature level- after a while the heat passes from the skin to the clothes and warm air is trapped between them to maintain a comfortable level
Evaporation
Through water in the form of sweat bringing heat to the surface of the skin where it changes into moisture
When using a rubbing movement on the skin heat is generated by friction so oil has to be used to provide lubrication, this then brings warm blood to the surface where it is lost through all of the above
Oil Reaction
Skin Dermatitis and allergic reactions
People who have restricted movement usually have lowered immune system integrity as well; they can have allergic reactions to oil and what is in it
Caused by environmental circumstances and irritants; this can be by being in bed constantly, causing bed sores, incontinence
Chemical reactions
Contact with the skin-anything that is put on the skin that causes a reaction in that person-it can range from perfumes, to creams, oils to naturally occuring substances
Introduced reactions
By mechanical or introduced means
Skin integrity is very important to prevent bacteria entering but there are ways they can bypass the defences when dealing with aching legs in the way using conventional massage
Stickiness
Have oil applied-warm oil goes cold and sticky if not removed properly-to take it off needs friction from towel-thin skin tearing and possibly introducing infection through bacteria breeding in towels if not washed properly
Oil spills
It is difficult to work on someone who is confined to bed and prevent oil spills especially if the are infirm and have shaking or tremors
Light Manual Muscle Relaxation
My only equipment to look after the Danish long distance running team for 24 hours consisted of the chair next to the bottles in the foreground
Because there is no equipment such as massage table, oil or towels used, the system is very cost portable cost effective and versatile
Light Manual Muscle Relaxation can be done
·Prone-lying down
If someone is confined to bed for an extended period, they can develop deep vein thrombosis-clots in the legs because the blood is static or not moving
Many people die from this in hospitals after having operations-in Australia it is taken very seriously so many people being operated on have to wear special stockings, and afterwards they have a pulsating cover over the calf muscles to work the muscle pump-this keeps the blood moving up the legs which prevents pooling and clotting
·Self-sitting
For the elderly person who is on their own, all that is needed is a strap then they can use Light Manual Muscle on their own
·Seated-assisted
Can be done by visitor or carer while the person remains seated
It is Light Manual Muscle Relaxation that calms them down
Ultra marathon is very long distance competition where they have to run or walk as far as possible in a given time-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
It can be over 6 hours-24 hours-48 hours-6 days-16 days or even around the world www.worldrun.org
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.
This is possible to see in ultra marathon athletes when they have been going around a track for 18-20 hours-on resting the legs just keep moving and the nerve actions can be seen rippling up the calf muscles.
Un-coordinated muscles on the runners and walkers start to show about 12 hours on the track depending how hard they have pushed themselves they start to wander from side to side as if they are drunk
On sitting and resting for a break, the muscles cool and stiffen making walking and standing difficult when it is over
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The secret to a faster recovery is to reduce input/output required through-
·Simplicity
·Non invasive
·Predictability
·Consistency
These are applied through
The latest in non-technical, non-invasive 'cutting edge' solutions to fatigued aching legs relief-
Light Manual Muscle Relaxation-the green alternative
The advantages of using Light Manual Muscle Relaxation
It is Do It Yourself recovery
·No disrobing
·Works with the muscles not on them
·No oil used
·Non invasive
·User friendly
·Easy to learn
Light Manual Muscle Relaxation-the GREEN Alternative
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
Training
There are not too many massage schools in poorer countries or country areas and even less teaching how to increase circulation without using expensive drugs
Many people cannot afford the cost of ancillary modalities and the extra care needed in looking after someone with movement that is restricted and has cold feet through the calf muscle pump not working properly
In the countries that do have health care systems like Australia, the money allocated does not cover the cost of hiring massage therapists, so having one work on someone in the hospital or home situations depends on the ability to pay
I intend to use the money from this manual to set up a series of workshops in some of the poorer countries
A workshop in Denmark
For more information see
http://charity.aching-legs.org/allergy_free_environmentally_friendly_option.html
Light Manual Muscle Relaxation is a Do-It-Yourself method based on encouraging the muscles and tissues to assist with their own circulation
It is not a massage system
It is not invasive
It is not aggressive
It is not time consuming
It does not need disrobing
It does not need oil applied to the skin
It does not need strong hands and fingers
It does not need hand/brain coordination
It does not need equipment
It does not work on the muscles
It does not work on any specific injuries
It does not threaten the integrity of the muscles
It does not use force on the muscles
It does not need more than a few minutes to do
It does not require a long course or workshop
It makes it easier for someone who has to become their own physical and muscle therapist-and they have to learn how to do this with a minimum of education and training
Giving a massage-lite leg workshop
Working with the muscles
You are at this website because you obviously have an interest in warm feet so if you want more information on Light Manual Muscle Relaxation and you can afford it-please buy a manual
The money raised from this goes towards supporting my project on establishing classes around the world in countries that do not have access to many health services
Michael Gillan
Long distance recovery specialist
I should point out I am not a doctor so I am not treating anything and what I say should not be taken as a medical treatment or implied that it is-medical treatment should be sought and advice taken about whether it is suitable for your complaint
For more information on Light Manual Muscle Relaxation go to
mgillan@hotmail.com