Morrison, Rhodes and MacLellan an Olympic Sailing journey #olympics #sailing #49er

It has been an interesting experience, working through a complete 4 year Olympic cycle with messieurs Morrison and Rhodes.

These two athletes have just been confirmed as our GB 49er crew for this years Olympics.

Fantastic!

I started working with them approximately 18 months before the Beijing Olympics, our main aim at that point was to make them more robust as athletes.
They had the work ethic, dedication and drive, and were working with some great coaches and support through the RYA. So what was I supposed to be doing?

We spent some time getting to know them and their bodies,and started to plan, some strategies.
These became movement strategies .

If your not familiar with the craft that is the 49er. It’s a little bit like balancing on a knife edge, with varied wind forces, whilst trying to maintain the optimal craft sailing position.

Now some might say so what, that’s sailing, and they would be correct, what I hadn’t factored in was that some of those forces go from zero to massive tonnage in a split second and have to be controlled, all whilst performing an intricate ballet of mesmerising footwork.

I kid you not I was blown away, not that I big upped the boys too much at this point, as I could see there were areas to improve on. More importantly they had to believe that I understood their needs and I had to gain their confidence.

The boys are without a doubt, special!

They know when to switch on to the right mode, we can be having a good laugh and the next minute they are totally focussed on the task/ exercise in hand.

They are such interesting characters and have some fairly interesting hobbies, and more importantly are a delight to work with.

However our biggest problem was keeping the input consistent, as the boys train in Weymouth and and compete all over the world.

My input became that of movement coordinator , strength and conditioning coach, physio and occasional ear to bend, a fairly handy combination!

I worked closely with Chris Gordon and Alan Watson of the RYA, and was able to challenge and be challenged on our beliefs of what the boys needed.

So to the Beijing, it is no secret that boys were unlucky with equipment failure and ultimately fell short of their high standards and ultimately their own goals.

That as they say is history, the boys took some time out, but I feel that it was this experience that has shaped this next Olympic cycle.

The next hurdle has been completed and they have the confirmation that they needed, they are GBRs representatives for the London Olympics for the 49er class.

We have had a fabulous 4 years and the time and effort the boys have put into their preparation has been second to none.

They have had a battle on their hands, new boats, new bodies, new goals, but now is the time to turn this all into what I’m sure had at times have been dreams.

We will keep pushing them to strive further, and to put in place the last few building blocks as they forge their way to the start of what I feel will be an exciting and rewarding Olympic campaign.

I have my own dreams for the boys and they are pure Gold! Bring it on!

Congratulations to them both and their families for all that mental resolve they provide .

Wishing them the best of British !

Dave MacLellan MCSP HPC
Clinical Director Ocean Physio & Rehab
Lead Physio Exeter Chiefs

One Man, One Leg, One Challenge. #running #greatwestrun #gwr #exeter

One Man One Leg One Challenge

 

All great stories start with a tragedy, need some luck, and end in outstanding achievement and this tale is no different.

The Tragedy

In March 2010 Steve Crowley was working with a private security firm in Iraq protecting American Military Engineers in their reconstruction efforts.  A standard day turned horribly wrong when Steve’s convoy drove passed an IED (improvised explosive device). The weapon ripped apart the front of the armoured plated vehicle taking with it Steve’s left leg and both of his friend and colleague’s legs.  The exceptional work to recover Steve and his colleague by the medics saved their lives and he received outstanding treatment in an American hospital in Germany before finally being transferred back to Devon.

The Luck

Having worked at the prestigious Defence Medical Rehabilitation Centre at Headley Court and then at the Commando Training Centre Royal Marines, I was ready to leave the Army and start ventures new in Devon.  The timing was great and a mutual colleague put us in touch. Steve now had his very own specialist amputee physiotherapist on his doorstep.

The Achievement

This is where Steve’s luck ended and his hard work, perseverance and tenacity kicked in.  Steve began the slow process on shrinking his residual limb, regaining strength and learning to walk again on a prosthetic limb.  He managed the pain inflicted by his physiotherapist and the discomfort of walking on the soft skin of his residual limb. Every obstacle he hit, he found new strength and humour, supported by his lovely family.

Steve’s main goal was to return to running. He had always run to keep fit and relax, and he was good at it!  So we began the small steps and drills needed for running; building up to short distances on the flat. Steve worked hard and there was a lot of sweat and pain, but he developed a fantastic running technique.  I was forever trying to encourage him to find a challenge that he could work towards, something like a 10k race.  On day in April 2011 I got a message from Steve ‘have found an event and we are both entered’.  ‘Great what is it. A 10k?’ ‘No a little further than that’ was the reply. We had exactly 4 weeks to train for the Great West Run; a half marathon event over a very hilly course which would be held almost exactly one year after Steve lost his leg. Despite the heat, the hills, the distance and need to frequently stop to adjust the suction of the prosthetic, we finished together in 2hours 5mins, both swearing we would never do it again.

I have kept my promise but Steve has seen this race as the challenge to get back to his old running form. He has a new secret weapon this year; a running blade. The advantage over a standard shock absorbing limb is huge. It is considerably lighter, has a bigger energy return when you load it and it therefore generates more spring. Steve is faster and now needs very few or no stops as there is far less pull on his limb from the weight of the blade and the suction is maintained.  I am now redundant and can’t keep up and relegated to watching on the sides with his other fans.

So Steve is running this year’s Great West Run for BLESMA (British Limbless Ex-Servicemen’s Association); an organisation that has really supported him through the last few years.  He is running this year for a time and has, in my humble opinion, got his mojo back and nothing is going to stop him.

To follow Steve’s efforts on Sunday 6^th May 2012 log on to the Great West Run website at www.thegreatwestrun.co.uk

Holly King

Specialist Amputee Physiotherapist

Ocean Physio & Rehab

Triathlon training update… #triathlon #swimming #running #cycling @oceanphysio

Some of you may remember that I rather foolishly commited to entering a Triathlon in January. So I thought I would provide an update on my ‘training’ so far…

I think it’s fair to say that training has been mixed, at best!

However, following a conversation with our Sports Nutritionist Sarah, I have now decided to make my Triathlon a sponsored event, which has helped my training immensely. Sarah visited a small Charity supporting an orphanage and school for disabled children in Kenya, which is helped out by some British Physios. She was so moved by their work, that she asked if there was anything we could do to help. I offered to make my Triathlon a sponsored event.

Any sponsorship would of course be very welcome, if you click the link below, I’d be very grateful.

http://www.charitygiving.co.uk/oceanphysio

On to my training…..

I started like a man possessed, with running and swimming, until I was hampered by a small injury, which stopped my running. Cycling wasn’t going too well either ,due to a lack of bike, and then I got flu, which stopped me completely for 3 weeks!

However, I have now purchased a second hand bike and recovered from my injury and flu, so I’m off again.

For the cycle nuts out there I got a Cannondale Synapse Carbon frame bike, which has been fantastic. After an excellent service and some advice from http://www.thumbprinttuning.co.uk/ I was off. After the compulsory few falls getting used to the cleats, I can honestly say that riding has been great fun. I have been cycling into work 2-3 x per week, it’s only 6 miles each way, but it’s a start.

Running, swimming and cycling wise, I now have a much more structured training regime courtesy of Andy at http://exercisescienceconsulting.co.uk/ which has added a huge variety to my training. This has really helped to focus me and keep me interested. He has even offered a VO2 Max and Lactate threshold testing, which I am building up to!

My current regime is a run 1-3 x per week including hills, intervals and longer run; 2-3 rides per week which again would ideally include hill and/or intervals (to be honest I havent managed that yet) and 1-2 swims per week.

Things which have really motivated me so far have been

1. Making my event sponsored, for a charity I really believe in.

2. Getting some new shiny kit!

3. Getting a sensible structured training regime.

4. Persuading a friend to do the event too, even if he is Physio to World Class Triathletes and has been getting advice from the best in the business!

5. Downloading some classic albums to listen to whilst running. This has been huge, as I have been struggling with running, which was previously my favourite sport.

6. Reading some great books and websites, such as Running with the Kenyans by Adharanand Finn, Triathlon Swimming made Easy (Total Immersion swimming) and swimsmooth.com

If anyone out there is considering an event be it Triathlon, Run, Cycle or Swim, I’d say give it a go, get some Professional advice and some new kit, and get going.

I’ll keep you posted on my efforts!

Andy Larmour

Ocean Physio & Rehab

The experiences of the Men’s Hockey Physio with @ExeterUniHC, a season of two stories. #hockey

A Season of Two Stories with the Men’s University of Exeter Hockey Team: the highs and lows of being a Sports Physiotherapist

After three seasons, this potentially has been the most nerve racking finish to date with the University of Exeter Men’s Hockey club. The first half of the season we were rooted to the bottom of the National Premier League with only seven points. In stark contrast the second half of the season saw the team pick up ten points out of a possible twelve. At the end of the season finishing second from bottom, has led to this weekend in Cannock, competing in the National league play offs to attempt to retain our National League status. A great high on Saturday beating local rivals Bath Buccaneers 6-0, followed by the low of today losing against Canterbury to see us relegated to the South West Premier League.

Nevertheless, this is only half the story. The number one University Men’s Hockey Club in England, is equally as hardly fought each year. The University of Exeter competing in BUCS (British Universities and Colleges Sport) pitching themselves against other Universities. Throughout the season six University teams compete each Wednesday within leagues and then enter the Cup knock out competition. Travelling to Sheffield in March for the BUCs finals with both the 1^st and 2^nd team illustrates the depth of talent at the University. I left that day on the team bus wearing a gold and silver medal. The 2^nd team losing to Manchester University and the 1^st beating Loughborough to claim gold, reclaiming the title as the number one men’s University side in the country! It was a busy day for me covering both games and having 36 players to work with, but I wouldn’t have wanted to be anywhere else that day!

It’s easy to see why any physio would enjoy days like yesterday beating Bath and the couple days in Sheffield at the BUCs finals in March. Watching the best hockey teams in England play hockey at the weekend is quite frankly a privilege, having previously played myself (at a much lower level I must add) it taps well into my competitive genes. Games versus East Grinstead for example with numerous GB players who will in just a couple months be in the Olympics, watching our own South African international wheeling his magic and the fresher’s new to Exeter develop and evolve both on and off the hockey pitch makes every game exciting. This weekend was no different to any other regards my role: team pre-stretch, treatment and strapping of individual players, management of injuries during the game, followed by the team warm down. Having a night away either prior to playing or between games like this weekend adds a further workload of treating in the evening and leading a pool recovery sessions pre or post game.

The glaring difference for me personally comparing my previous experience with Exeter Chiefs Rugby Club than working now with a National League Hockey Team is the game day and responsibilities within the week. Clearly, within rugby the game day was high tempo with the volume of pre-game treatment and strapping and active trauma management during and following the game. However, having a team of other physiotherapists and medics spread the work, organisation and planning in the week. Hockey is different, when the game starts I can certainly relax more and I can watch and enjoy the game generally. The work with hockey starts as the game has finished, with planning for the week, treatment and regular communication with the players prior to the next game. Communicating late in the evening with players with injury worries, coming in to treat and assess players on my day off lands with me as there is no one else! Trauma does happen in hockey (the ball moves very fast and is very hard!) this season has seen a hand fracture and nasty thumb fracture requiring surgery and knee surgery in just the first team. There are the standard soft tissue muscle strains and injuries that occur in any running sport and especially with two competitive games in a week period during the season. Nevertheless, testament to the conditioning and strength input from Andy and Beef at the University, consideration of training volume and playing minutes from the coaches and the Sports Specific Screening that I complete on each player within the first squad at the start to the season highlighting any potential issues has led to a dramatic reduction in the soft tissue loading related issues over the last three years. I may be the only physiotherapist and the support team I work with is small compared to more full time professional sport I have previously encountered and it’s still a supportive and effective and most importantly enjoyable team to be part of.

University sport creates a fantastically vibrant, youthful and exciting environment to work in as a sports physiotherapist. It still has the same long journeys, small smelly changing rooms, cold sidelines and long days at the weekend working as any other team sport. Conversely, I get to work with talented sports man, be a small part of their highs and lows and make some great friends along the way. Today, wasn’t the greatest day for the University of Exeter Hockey Club, and I will never enjoy the silent and thoughtful cool down after losing a big game but it has been a great season. Some special players will be leaving this season, one of which I have worked with since he was fifteen years old on my first sports physiotherapy role with the West Boys U15’s! However, we will all have our Gold medals to take from this season and I look forward to adding to the collection next year.

Jo Avery MSc BSc (Hons) MCSP MHPC
Senior Specialist Sports Physiotherapist, Ocean Physio & Rehab

How to check your trainers – expert advice from @oceanphysio Podiatrist Helen Hodgins #running #triathlon

If I said I was going to write a blog that had the potential to save people money and reduce injury rate, then I am sure that should get a few people interested.

As a Podiatrist, every week in my clinics I see people that are injured and forced to give up their dearly beloved activities. Injuries include shin splints, plantar fasciitis, stress fractures, iliotibial band pain and various problems with tendons to name just a few.

So how will this blog help to reduce injury and save money. Well simply check and make sure that your trainers are not worn out. Sounds common sense doesn’t it? Believe me, it isn’t, as many people either do not think about it or just expect their trainers to go the magic  500 miles or so.

It is important also that if those trainers have been relegated to the back of the cupboard while one takes a little hiatus from sporting weight bearing activity that one gives them the once over before that training recommences.

So for those people that are not sure what they are looking for I will try to give a few pointers that may help. For those of you who already know this stuff then this may not be the Blog for you.

The Outer Sole

The obvious place to look first would be the sole of the trainer. Lets start with the Outer-Sole: This is the outermost part of the sole, which is treaded and is there to give the shoe maximum durability. Check that the outer sole has not worn through to the midsole. Just press here and check for firmness. Also if  there is more than 4mm difference between the outer side of the heel from the inner side, the shoe should be replaced. Think about the wear and how this will make your foot and body function differently.

The Mid Sole

Next is the midsole which  is the portion between the upper and the outer-sole and is often made of Ethyl Vinyl Acetate or Polyurethane or a blend of both materials. This is the area whose major contribution to the shoe is shock absorption. As a general rule the white part is a low density material for cushioning and the dark part is high density for stability. This is not always an easy part of the shoe to determine wear but it may show signs of unevenness when placed on a flat surface or display noticeable creasing.

After certain amount of repetitive load is placed on the midsole it will compress not rebound and therefore will not absorb shock or control the foot as well as it did when new. In some cases, the midsole can deform and compress unevenly which can create an alignment change of the foot. This can often lead to over use type injuries.

The Heel Counter

The heel counter is the back part of the shoe and helps hold the heel on top of the midsole and prevents excessive heel motion. The heel counter should be considered broken down when it feels flexible when compressed from side to side, or it appears to deviate to one side when viewing from the rear of the shoe. Put your hand inside and check here for excessive wear which can happen if your heel is pronating or supinating excessively. Check the left and the right to see if you have an even wear pattern

Next put your shoes on the table and look from the back of the shoe to the toe. If the counter of your shoe is tilted in from the perpendicular or bulges over the inner part of your shoe, you may be one who excessively pronates or has a malalignment problem. If this is so, you may want to look for a shoe with more stability, consider functional foot orthoses or replace your shoe a bit sooner next time.

Torsional stability

Torsional stability is the amount of twist in the shoe. If you try “wringing out the midfoot” which is not the easiest thing to explain without a demonstration  it should be equal on the right and left and the amount of movement will help demonstrate how much support one has in the midfoot. If you try this with a barefoot running shoe you will get lots of wringing motion available.

Shoe Upper

The upper itself is the uppermost part of the shoe. This part encompasses your foot and has the laces. It may go into holes but this is not always too much of an issue for most people as it does not tend to affect the function. It may just mean that one of your toes is at a strange angle and forces itself through the material.

Sockliner

The sockliner is the liner inside the shoe that has a bit of an arch and usually some shock absorbing material incorporated into it. Most people will be aware when this is worn as it usually leads to discomfort and often blisters.

Tips

A lot of advice says to replace your shoes after 500 miles. It is not as simple as this and using the information above some people may be able to go a little longer than this and some a little less.

A good tip is to write the date of purchase on the inside of the tongue with indelible pen and one may be amazed at just how long the shoes have been around.

Also if you have a favourite pair why not consider buying more than one pair as manufacturers change the model numbers every year or two and this often means a change of function which may or may not suit you.

It is a good idea if you are a serious runner to alternate between two pairs anyhow.

Replacing athletic shoes when necessary may be costly in the short term but will prevent injuries and keep you active in the long run.

Remember the practitioner you go to for rehabilitation of your injury may not proceed as quickly as expected if you have a problem with worn out footwear!

Good Luck!

Helen.

http://www.oceanphysio.com/podiatrists/index.php

Off Road Running…

Running off-road and on trails can help you develop a strong and stable running body which can in turn reduce the risk of developing a running related injury.  Starting on soft even terrain is an excellent introduction to off-road running. It will allow you to build miles into your training programme without the repetitive and pounding effective of running on concrete and reduce the likelihood of overuse injuries such as shin pain and anterior knee pain.  Caution must be taken with soft terrain if you already have Achilles tendon or calf pain as these will be exacerbated by the increased effort required to create propulsion and stretch effect on the yielding ground.

Tackling harder terrain with rough ground and significant inclines will build strength and stamina in your legs and core.  The uneven surfaces can improve ankle stability and balance.  It is important to ensure that before you take-on these more challenging routes , that you build-up your core and gluteal strength and control in the gym or at home.  A good test of your core balance is to stand on one leg and take the other leg up in front of your chest and then stretch the leg behind you while maintaining pelvic stability and ensuring your standing leg is aligned with your hip over your standing foot.

TECHNIQUE

Your technique when running off road is all important to preventing injury and getting the most out of your training. Soft foot placement under your hip ensures an efficient stride and prevents possible knee and hip pain.  Imagining a plain of glass in front of your knee is a good visual cue. A powerful back arm swing ensures hip extension and builds strength in your gluteal muscles and hamstrings.  An effective exercise is standing resisted running arm swing maintaining elbow bend at 90degs.

Running downhill can create a fear of ankle and knee injuries and many runners dig their heels in and lean back to break their descent. This is the most common reason runners experience knee and shin pain. To prevent this keep your upper body loose and your knees soft to lessen the impact on your joints and allow your muscles to lengthen.

Running uphill is a fantastic way to build power in your legs, but you need to drive from the back of your legs, and use your arm swing to minimise the strain on your quads and hip flexors.  Lean forward into the gradient from your whole body recruiting your core muscles. Leaning from your hips is the most common way to develop lower back pain.

When running off-road look a few paces ahead and select a path of least resistance.  Take care on cambers especially when muddy and slippery. Don’t jump over obstacles it will disrupt your pace and you do not know what is on the other side.

Holly King

Running Specific Chartered Physiotherapist

Ocean Physio & Rehab

Turbo Training: Bringing the Outside Inside!

During the long, cold, dark months of winter it can sometimes be a real chore to get out on your bike to do those statutory training miles in preparation for the spring sportives…..but there is another option!  Granted, it is essential to get out there on the road and do the miles; there is nothing to replace the random nature of the British landscape for that all important endurance workout but get the right indoor workout and you will still get the training benefit…and more!

Turbo trainers have been around for years but many cyclists have got little idea of what you can or should do when you are on them and so beat themselves up with many hours of steady (and pretty boring) riding!  If you can cope with the lack of stimulation, then this will certainly improve your exercise economy and your aerobic function but there are more interesting and stimulating sessions that you can do that will hit that all important ‘anaerobic’ energy system; the energy system charged with the  task of providing energy without oxygen which is essential for attacking hills, taking a sprint or stretching the field of riders behind you whilst challenging your aerobic system and asking it to provide more.

If the terms sprints, ladders, intervals, superspins and pyramids are not familiar to you, you are missing out on heart pumping, adrenaline releasing 30-60 minute workout which will improve your fitness and cycling performance as part of a structured training programme.  Using your own bike gives you the advantage of using a piece of kit which fits you whilst be able to vary your gear ratios, cadence and resistance to provide a more realistic simulation of road riding than a spin or stationary exercise bike… however, be warned….buying a carbon road bike which weighs 25 g is not going make the workout easier!!

At Exercise Science Consulting Ltd we run coached turbo training sessions; we provide the turbo trainers and you bring your bike, a drink and your enthusiasm.  Our 45-60 minutes structured sessions will give you an effective workout and leave you smiling…and asking for more!   If you want to see a short video clip, click here! For more details, to book a slot or to have a chat, call 01392 207783 or email us at info@exercisescienceconsulting.co.uk

Click on this thumbnail for an example session plan