Ballet Post Event Recovery using the World Run Recovery System

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Ballet Post Event Recovery

‘Getting the edge’ and keeping it

• Yes they are runners not golfers in the image above
• No I am not a ballet dancer
• No I do not go to ballet
• My daughter went to ballet classes when she was young
What am I doing writing about ballet recovery for then?
When she was going to the school, I spoke to some of the students who were going on through into
a dancing career (hopefully) and I was told that they were putting so much time into study and
practise that they were getting muscle soreness and stiffness
They had to learn to live with it because there was not too much they could do about it-they were
doing warm ups stretches and warm downs but they never had chance to recover properly before it
was back to practise again
Most of them would have had, or would have considered using massage or a massage therapist but
this was out of the question through time and cost factors-another problem was that it worked for a
certain time but then practise schedules made the commitment to it uneconomical and impractical
For the serious dancer, it is practise-practise-and more practise and rehearsal and performance; this
means being on the legs on consecutive days or nights, try to recover and into it again
It means muscle soreness, stiffness, and the old favourite-blisters
I am an ultra-marathon recovery specialist who works with ultra distance runners and walkers
(see www.worldrun.org) but I work in other areas as well-I deal with muscle soreness, stiffness,
tightness, and ongoing recovery problems of the legs
Ballet dancers are like ultra athletes, they need to recover as quickly as possible without putting the
muscles which are already under stress, at risk of an injury which may stop them performing
Getting ‘the edge’ over soreness and stiffness

The less time they spend on the recovery table during an event, the more quality time they can
spend gaining distance-if their nearest competitor is spending 1 1/2 hours in the recovery area, and
they can cut their own time in recovery down to 10-15 minutes, it gives them ‘the edge’ they need
in distance

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Copyright 2008 Michael Gillan ultra marathon recovery specialist
http://aching-legs-relief.com/the_ballet_dancer_recovery.html
 Ballet Post Event Recovery using the World Run Recovery System

My secret weapon of recovery when I looked after the Danish National Running Team at the 2007
24 Hour World Championship consisted of the chair next to the drink bottles
The World Run Recovery System was developed for ultra people who only needed something light
and easy to do track or roadside in the extreme conditions they compete in but the advantage to the
dancer is that they can spend more time practising and keep their ‘edge’
Fortunately you can do the system while sitting down waiting to dance-and all you need is a strap to
do it-it will take only a few minutes to do the sequence
It is a Do-It-Yourself method based on encouraging the muscles and tissues to
assist in their own recovery-it works with the muscles not on them
• 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 is a clean-green-cheap recovery machine

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Copyright 2008 Michael Gillan ultra marathon recovery specialist
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 Ballet Post Event Recovery using the World Run Recovery System

The muscles being enlisted to assist in their own recovery

World Run Recovery System-an alternative simple oil free, effective option
Recovery is important-and the quicker it is started the faster the recovery
The most effective time to get onto this is while they are in the 'window of opportunity'-while both
they and the muscles they are still warm and flexible
Assisting the muscles to get rid of by-products and wastes that have formed is a priority and it does
not need to be done on a massage table by a professional-anyone can do it
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 running shoes, surface, blisters) to increase muscle stress, trained muscles
are not injured in the conventional sense
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.
*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.
There is nothing wrong with the legs, the muscles are just fatigued 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 athletes do not have an understanding partner who will help them to recover from the
run and 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)

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Copyright 2008 Michael Gillan ultra marathon recovery specialist
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 Ballet Post Event Recovery using the World Run Recovery System
The World Run Recovery System
The World Run Recovery System offers an alternative way of assisting the body to recover without
interfering with the healing processes that are already occurring-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 at this early stage of recovery.
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.

The advantage of this type of system is that it gives independence to the fun runner to take part in
their own recovery
It gives them freedom to start the own recovery straight after the run no matter how long it takes
them to finish and continue the recovery at home in privacy

The World Run Recovery System-recovery for the masses using Massage Lite

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
http://aching-legs-relief.com/the_ballet_dancer_recovery.html
 Ballet Post Event 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

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Copyright 2008 Michael Gillan ultra marathon recovery specialist
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 Ballet Post Event Recovery using the World Run Recovery System
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 dancer
with fatigued muscles they would recovered in a short time

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 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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Copyright 2008 Michael Gillan ultra marathon recovery specialist
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 Ballet Post Event Recovery using the World Run Recovery System
Blisters and how I fix them
Since I work with long distance runners and walkers I am often ask how I fix them-this is a relevant
question for many runners and walkers-and my experience of them in totally unhygienic conditions
makes conventional ways of working with them difficult to use without opening the wound up to
infection

Blisters can be debilitating, fatiguing, painful, and performance affecting and in an ideal world, the
person who develops one should deal with it using the accepted and recommended methods.

In my world, of course we can be a long way from any medical care so we have to be more
independent and deal with things in our own ways

There are many schools of thought when it comes to blisters, so you have to find the way which is
most suitable to use in your circumstances, but always keep an eye on what everyone else is using-if
that works better than the one you are using change over to that one

With a blister most of the pain comes from the area where the dead stretched skin meets the healthy
skin; pressure on the fluid filled sac forces outwards to the join and causes pain.

Fluid filled bubble protecting the tissue underneath

Pressure applied to this area as the fluid is compressed makes things uncomfortable

My runners and walkers do not have time for doing things the conventional way; they cannot
suddenly drop out just because a blister has formed; so they usually keep going and stop when they
feel it is convenient to them

Shoe pollution
The skin acts as a barrier to protect the body and associated tissues from harmful bacteria, if there is
an opening such as a broken blister; germs can enter the body and cause infection

Shoes are notorious germ and bacteria breeders, and the oldest, most comfortable ones have the
most bacteria in them-the only shoes free of bacteria are new ones; and they are the ones most likely
to cause blisters in the first place.

While the blister is forming and when it has formed, the biomechanics or the way the body moves is
being altered; unless it is dealt with quickly it will cause muscular problems as the body has to
continually adjust to a new way of moving.

It affects the balance placing stress on parts of the body that are not used to it resulting in more
stiffness and soreness in muscles that are little used, the resulting stiffness this interferes with
performance.

It means that there is more need for the first aid effects of the
World Run Recovery System

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Copyright 2008 Michael Gillan ultra marathon recovery specialist
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 Ballet Post Event Recovery using the World Run Recovery System
Blisters - how I approach them
Because of legal problems and the fact that I am not able to check on other people’s hygiene, this is
where I issue a disclaimer to the effect of; I do not recommend treating blisters this way when there
is medical help available.

I do know the authorized ways of dealing with them, and I am all for this when dealing with them in
a non-competitive sphere; if there are medical people available, they are always given priority even
if I know the conventional way of fixing them

At some of the runs, I attend, medical treatment may not always be available, and good hygiene
conditions do not exist; I have seen every method there is around the tracks for blister management
and seen problems with every one of them.

They range from padding only to removing some fluid from the blister and replacing it with
Betadene to just bursting it, using Second Skin and other skin repair systems.

Band aids are fine for a temporary basis but the pad can press into the center of the blister and
increase pain; the edges can also ride up and roll over until they are causing more irritation to the
area surrounding it.

Moist padding also acts as a conductor for bacteria to pass into the freshly opened area increasing
the risk of infection.

What do I do with them?

In many years and 1000’s of miles I have found that a stabilized protected blister gives less pain
while allowing the damaged area to heal quickly.

Theory of the approach to blisters-even a little blister is a bad master

A blister normally takes control of the person who owns it, as they run or walk all the pain and
discomfort becomes theirs alone and it is very difficult to focus the mind on anything else.

Taking control of the blister

Blister control is deciding to deal with it on the athlete’s terms instead of letting the blister do what
it wants; by taking control of the blister, a faster healing can take place.

Control comes about when the pressure on the bubble is released and the area around it stabilized so
that it is unable to move and rub raw tissue-this prevents infection, protects the area and reduces the
pain levels.
The theory of taking control
• First bursting the blister by using a sterilized needle, at the same time leaving a length of
cotton hanging out each side to allow the fluid to drain and release the pressure to ease the
pain.
The fluid can drain away and stay clear by using the thread as a wick to drain the blister-because of
the one-way drainage no infection can go back up into the blister, as the traffic is all one way.
• Putting on a layer of protective coating to help dry out the dead skin so that it protects the
underlying tissues while new skin forms
• Overlaying the whole area with protective tape so that the loose skin is stabilized

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 Ballet Post Event Recovery using the World Run Recovery System
Blisters – first aid kit:
While this appears to be many materials, it actually does not take up much room in a kit and many
of the materials have other uses.

• Methylated spirits

• Cotton wool balls

• Scissors

• Black cotton thread

• Rubber gloves for hygiene

• Sigma Friars Balsam or iodine

• Woolfat or lanolin

• A new packet of sewing needles

• A small bowl

• Smith and Nephew Hypafix tape or Bayer Fixomul tape

• A packet of jelly beans-preferably pharmacy or drug store type rather than the
cheaper variety)

My approach/method: -
• Put the needle already threaded into the dish of methylated spirits to sterilize it.

• Wash off the hands with methylated spirits and allow to air dry (do the same for the sufferer
as they are going to have to insert the needle).

• Put on the rubber gloves.

• Using a cotton wool ball, wash off the foot with methylated spirits to sterilize the area, this
also gives a better grip for the tape.

• Take the needle out of the methylated spirits and give it to the sufferer

• Get them to insert the needle so that the point goes into one side of the blister and out the
other without touching the flesh under it.

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Copyright 2008 Michael Gillan ultra marathon recovery specialist
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 Ballet Post Event Recovery using the World Run Recovery System
Now you can do your first aid
• Put the needle threaded with black cotton into the dish of methylated spirits to sterilize it.

• Wash off the hands with methylated spirits and allow to air dry (do the same for the sufferer
as they are going to have to insert the needle).

• Put on the rubber gloves.

• Using a cotton wool ball, wash off the foot with methylated spirits to sterilize the area, the
cleaned area also gives a better grip for the tape.

• Take the needle out of the methylated spirits and give it to the sufferer

• Get them to insert the needle so that the point goes into one side of the blister and out the
other without touching the flesh under it.

Snip the ends of the cotton so that approximately 1 cm is hanging

(This is going to act like a wick draining the fluid into the sock; it cannot go the other way and
introduce infection as pressure on the foot keeps fluid draining)

• Using a cotton ball, press the blister flat until all the fluid is out of it.

• Wash off again with spirits and let air dry.

• Dab on friars balsam (or iodine), this may sting for a couple of seconds but this is nothing
compared to the pain and discomfort already felt. (Friars balsam has an astringent affect
drying out the skin).

• Cut a piece of Hypafix tape larger than the blister area and put it on to stabilize the whole
area.

• Tell the ex sufferer to put on their sock, give them a couple of jellybeans for energy-Cleanup
and replace as necessary-

• Pull threads out when new skin has grown under the old.

Hygiene is the most important part of this approach to blisters

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 Ballet Post Event Recovery using the World Run Recovery System
Blisters - prevention: Before any event, you should be toughening the feet.
• Wash the feet in methylated spirits; it is a good solution for drying out the skin after a wash or
shower.
• Wash the whole foot including in between the toes.
• Walk barefoot whenever possible.
• Every 2 or 3 washings with methylated spirits the feet should be massaged with skin moisturizer;
this will prevent the skin from drying out and developing micro cracks.
When you are on your walk and the feet get hot and sweaty, wash the feet in METHO instead of
water, it cools the feet rapidly.
• Follow up with the Corn flour or Cornstarch in the fresh socks you are going to put on.

Something, which may assist in helping to prevent them, is to wash the foot off with a little
methylated spirits, apply 4 or 5 coats of Friars Balsam and then apply some Hypafix tape over the
whole.

Pre blister prevention can also include: -

• Put 5 coats of Friars Balsam (or iodine) over the feet-Let each coat dry before putting another coat
over. This forms a skin over your skin before rubbing starts.
• Smear a thin coat of Vaseline over the whole thing to help prevent moisture or wetness soaking the
skin, put the socks and shoes back on.
• If you can get at them before they start, try washing the foot off with Methylated Spirit to disperse
the moisture.
• Put 5 coats of Friars Balsam over the sore area and cover the area with Hypafix to stabilize it.

First aid needed for leg muscles when they are fatigued
To assist the legs to recover when they are fatigued they need some form of first aid to empty the
depleted flood and lymph fluid out of the legs to make way for fresh blood to flood the muscle
tissues with oxygen
*Just like the body needs help as soon as it is in distress to benefit from any first aid given- the legs
will also benefit if first aid can be applied as soon as practicable
Because it relies on gravity to do the work, the legs are just waiting for it to all happen for an
unspecified period time that could be spent doing something else.
The faster the legs receive help, the faster they recover but it is important they get it as soon as
possible before soreness and stiffness limits what can be done with them.

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Copyright 2008 Michael Gillan ultra marathon recovery specialist
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 Ballet Post Event 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

http://aching-legs-relief.com/the_ballet_dancer_recovery.html

*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.

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Copyright 2008 Michael Gillan ultra marathon recovery specialist
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