The Calf Muscle Pump-Light Manual Muscle Relaxation as an aid to lower leg circulation

Seated workstations can be a hazard to your leg health

Sitting for long periods is an occupational health and safety issue because the long term effect of poor
leg circulation them on health is very real (see www.hazards.org/standing)
Occupationally caused poor lower leg circulation from sitting at workstations is a health hazard to the
legs-maintaining the health of the legs is important but can be difficult to deal with when all your
working day is spent sitting down
I spend far too much time working on my computer-I have to get a life; but I am doing it voluntarily
and I do not rely on it to earn my living-other people do, they have no choice in the matter;
receptionists, call center operators, there are many types of occupations where people are at their seated
workstation for much of their working day
One thing we all have in common is that we are compromising our leg health, and ultimately our
general health and well being because we are not moving enough to help the circulation
Why is it so?
When sitting for hours concentrating on work, the calf muscles are inactive-they are not doing their job
as motors for a pumping system designed to move used blood and lymph fluid from the lower legs

A swollen lower leg and ankle-showing how lack of movement can affect lower leg circulation
Recently there has been a link made between sitting for hours at a workstation and deep vein
thrombosis, or as it is sometimes known, ‘economy class syndrome’-this is where the balance between
the clotting and anti-clotting agents in the blood go out of synchronisation in favour of the clotting
agents, and blood clots form in the deep vein in the leg
These can break away and lodge further up in the body disrupting blood flow back to the heart

The leg would look something like this-if your legs look like this go to the hospital-fast

Copyright 2009 Michael Gillan 1 ultra marathon recovery specialist

www.aching-legs.org/workstation_sitting_legs_circulation.html
 The Calf Muscle Pump-Light Manual Muscle Relaxation as an aid to lower leg circulation

How would the swollen ankles go to the next level into a deep vein thrombosis?

The blood is made up of many components including water, clotting agents and anti-clotting agents-
when the blood is static in the lower legs, the water (or lymphatic fluid) separates from the blood and
flows into the spaces in the tissues around the ankles-as the calf muscles are not working, it can’t be
pumped away fast enough so the ankles swell-but also the blood that is left thickens
The balance is tipped in favour of the clotting agents-if the veins have a roughened area in the inside
walls, the clotting agents start the process of forming a clot and deep vein thrombosis is developing
How to avoid this happening at the seated workstation?

The best advice to cope with poor circulation that can be given is to have the legs elevated to allow the
built up fluid in the lower legs to drain back to the body

Lying down with the legs in the air is the last thing legs that have not moved for the hours sat at the
workstation-they need movement this is too passive and no one has the time to do this during a break
The legs need movement, but in many workplaces, this is difficult to do as not all bosses are so
understanding; and may view the needed getting up to walk around as an attempt to avoid working
Light Manual Muscle Relaxation-a self help massage-lite recovery system

The Calf Muscle Pump

The calf muscle pump forces used blood against gravity up the legs back to the body for recycling-it is
made up of all the leg muscles-the main motors for the pumping system are the calf muscles, the soleus
which is used for standing and walking and the gastrocnemius used for running and jumping

gastrocnemius
soleus

Copyright 2009 Michael Gillan 2 ultra marathon recovery specialist

www.aching-legs.org/workstation_sitting_legs_circulation.html
 The Calf Muscle Pump-Light Manual Muscle Relaxation as an aid to lower leg circulation
They usually work as a pair by alternately putting pressure on the veins and releasing it-this takes used
blood back to the body through one-way valves- these stop it flowing back down towards the feet again

But when you are sitting at your workstation neither of them are moving at all
Lack of movement reduces the veins ability to open and close by keeping constant tension on them, this
is called calf muscle pump inefficiency it also affects the Lymphatic System through a reduction of
lymph fluid flow

When sitting for long periods the weight of fluid in the body puts pressure on the on the valves causing
the veins to widen-gaps in the valves allow leakage of fluid back into the lower legs-the pressure leads
to thing like varicose veins
Problems caused by calf muscle pump inefficiency include

• Poor circulation

• Lymph system inactivity

• Venous return reduced

This can lead to long term leg health problems (See www.hazards.org/standing)

Muscle health is based on having a constant supply of oxygen and nutrients to them
To maintain the supply of fresh blood to the lower legs a balance between what goes into the muscles
and what comes out of them is important-fresh blood can't enter the muscle tissues if nothing is
coming out of them
Many people see massage as a means of removing the used fluid from the legs
The term ‘massage’ covers many areas and ways of using ‘constructive’ touch-most of them rely on the
skill of the therapist at manipulating the muscle tissues-the knowledge they use to do this requires
much training and practise-they have to pass examinations in order to work in this field
Unless you know what you are doing most modern massage techniques are not only too technical-they
can be too rough on tissues, arteries, and veins in the legs from uncontrolled finger force and untrained
hands working on and into the muscles causing damage
The circulation is already challenged and the muscle tissues already struggling for fresh blood-working
on the muscles entails using the hands and fingers to encourage circulation and this means using
uncontrolled finger force into the tissues
Why is working with the muscles more important than working on them?

Dealing with the muscles in an appropriate way is important if using manual therapies-to help increase
lower leg circulation it is important to make a choice that is not going to make things worse
Unskilled hands working on the muscles threaten the integrity of the venous and arterial systems by
breaking the fine capillaries and venules that run throughout the circulatory network of blood vessels
To prevent this, fatigued legs need something simple that is easy to do without putting the system at
risk of damage
Copyright 2009 Michael Gillan 3 ultra marathon recovery specialist
www.aching-legs.org/workstation_sitting_legs_circulation.html
 The Calf Muscle Pump-Light Manual Muscle Relaxation as an aid to lower leg circulation

Light Manual Muscle Relaxation the Massage-Lite leg assistance

What makes Light Manual Muscle Relaxation so different from other recovery 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)

While the practical part of it is fully hands on work at many ultra marathon events both in Australia and
internationally (see www.aching-legs.org for events and research undertaken) the theoretical part is
based on ‘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 in a remote
area where there is a shortage of them or there is not the financial ability to afford the real thing
You can use aimless guesswork and prod and poke and just move the legs in an aimless fashion and
hope what you are doing is working and to some extent any movement is better than none
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

Light Manual Muscle Relaxation-the massage-lite recovery system

Copyright 2009 Michael Gillan 4 ultra marathon recovery specialist

www.aching-legs.org/workstation_sitting_legs_circulation.html
 The Calf Muscle Pump-Light Manual Muscle Relaxation as an aid to lower leg circulation

The advantages of having a massage-lite system

• No equipment needed
• No disrobing
• No oil
• No washing up
• No long training
• No clean area needed
• Can be done by anyone

Works with the muscles not on them

Light Manual Muscle Relaxation-(Massage-Lite) works through
• Simplicity
• Predictability
• Consistency
• Non invasive
• User friendly

How user friendly?

I worked for 24 hours off this chair (next to the bottles) without any equipment in unhygienic conditions

There are other ways to help the circulation in the lower legs
How to do this just needs the knowledge of how to work with the muscles not on them!

Copyright 2009 Michael Gillan 5 ultra marathon recovery specialist

www.aching-legs.org/workstation_sitting_legs_circulation.html
 The Calf Muscle Pump-Light Manual Muscle Relaxation as an aid to lower leg circulation

With a simple practical recovery solution they can do during a break and after they have
finished working

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

Copyright 2009 Michael Gillan 6 ultra marathon recovery specialist

www.aching-legs.org/workstation_sitting_legs_circulation.html
 The Calf Muscle Pump-Light Manual Muscle Relaxation as an aid to lower leg circulation

Giving a massage-lite leg workshop

Working with the muscles

You are at this website because you obviously have an interest in lower leg problems 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

www.aching-legs.org/workstation_sitting_legs_circulation.html

Helping aching legs caused by the calf muscle pump not working properly is simple-All
you have to do is to read up on medical physiology and try it out-or you can go to the
end and check my websites and buy my manual
(doing this you will save on doing a massage course you may not need while at the same time helping
me to get onto the world run, and contribute to my aim of setting up workshops on Light Manual Muscle
Relaxation in third world countries)

Copyright 2009 Michael Gillan 7 ultra marathon recovery specialist

www.aching-legs.org/workstation_sitting_legs_circulation.html
 The Calf Muscle Pump-Light Manual Muscle Relaxation as an aid to lower leg circulation

This runner (waving) was like the ones at the start of the article twenty minutes before this image was
taken-if the teacher could recover during a break so quickly they would be able to concentrate on
teaching rather than their aching legs
and they can using
Light Manual Muscle Relaxation

I work with ultra marathon runners and walkers (people who walk or run any distance over marathon)
on recovery during and after their event-I work at events that range from 6 hours to around the world
(www.worldrun.org)

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 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 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!!

Copyright 2009 Michael Gillan 8 ultra marathon recovery specialist

www.aching-legs.org/workstation_sitting_legs_circulation.html
 The Calf Muscle Pump-Light Manual Muscle Relaxation as an aid to lower leg circulation
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 :-)”

There are many other problems caused by venous inefficiency and it may be worthwhile looking at
http://care.diabetesjournals.org/cgi/content/full/26/12/3333
Peripheral Arterial Disease in People With Diabetes
http://www.o-wm.com/article/8057
Controversies Regarding Vascular Disease in the Patient with Diabetes: A Review of the Literature
VOLUME: 53 Issue Number: 11 author: Robert J. Snyder, DPM, CWS
http://www.videomd.com/PeripheralArterialDisease-fv-465.aspx

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
(P.150) ‘Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-
3994-0
Copyright 2009 Michael Gillan 9 ultra marathon recovery specialist
www.aching-legs.org/workstation_sitting_legs_circulation.html
 The Calf Muscle Pump-Light Manual Muscle Relaxation as an aid to lower leg circulation

“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)

Deep vein thrombosis

(P.391)
‘Guyton-Textbook of Medical Physiology eighth edition-1991 W.B. Saunders Company-ISBN 0-726-3994-0

My knowledge offers a simple self help-system developed on and for ultra marathon runners and
walkers that works with the muscles-this makes it easy to do and it does not need equipment or any
complicated hands on training to do

mgillan@hotmail.com

Copyright 2009 Michael Gillan 10 ultra marathon recovery specialist

www.aching-legs.org/workstation_sitting_legs_circulation.html