About oceanphysio

Ocean Physio & Rehab. Back pain and Sports Injury Specialists. One Stop Shop for Sports Training, Physio, Rehab, Nutrition and Podiatry. Physios to Exeter Chiefs, England Golf Team, EIS, TASS & Sports Scholars Exeter Univ & Millfield School http://www.oceanphysio.com.

Devon Cricket cruise into Semi’s. Match report by Devon Cricket Captain Josh Bess, Ocean Physio.


Devon eased to a 138 win over Suffolk in the quarter final of the MCCA Unicorns Trophy on Sunday to Captain’s (and Ocean Physio’s) Josh Bess delight.

 

Having lost the toss and being asked to bat, Devon’s opening pair of Rob Woodman (115) and Liam Lewis (78) posted a brilliant 165 for the first wicket.  Lewis was the first to depart as the pair looked to up the tempo during the batting power play, and holed out to long-off for 78, including one monstrous 6.

 

Suffolks Ellis-Grewal put the brakes on Devon slightly as they continued to chance their arm in the dying overs, with Burke, Bess, Lye and Thompson all chipping in. The slow left armer picked up 6 off the 7 wickets to fall, finishing with figures of 6-42 . Ellis-Grewal was also responsible for the run out of Gary Chappell in the penultimate over, and Devon finished on a total of 278-7.

 

Suffolk’s chase never really got going as Somerset paceman Jamie Overton took the first two wickets to fall including the price scalp of ex-Northants all-rounder Tom Huggins. Trevor Anning continued his great form at the other end, with two wickets of his own, including Will Root, brother of England’s Joe Root. Despite some middle order resistance which included some clean hitting from Craig Estella, the damage had already been done. However tight spells from Chappell (2-35), and Bess (3-20), and a run out from Keeper Sandy Allen ensured that Devon finished the job well bowling Suffolk out for 140.

 

Victory means Devon progress to the semi-finals, in which they will play Cheshire at Sidmouth on the 13th of July.

 

For a full report and scorecard click below

 

http://www.devoncricket.co.uk/dccc/page.asp?p=devon_suffolk-rep

 

 

The New May’s Resolution!


Let’s make May the new January!

It happens every year, I make an overly enthusiastic New Year’s Resolution and manage about a fortnight. Tragic, truly tragic.

As always, life gets in the way and the resolution doesn’t happen. I can barely remember this year’s one, but I’m sure it involved a fitter and healthier me.

To be honest, I was planning to make April the ‘New January’, rather than waiting until next January, but that seems a little late now so May it is.

A new me, from May.

A New May’s Resolution!

Andy Larmour (the new one!)

Calling all cricketers! #cricket


Calling all cricketers!

 

With the season fast approaching no doubt most will be praying for some sunshine to make sure the pitches will dry out. Well, certainly the batters. 

After a sedate winter, a cold Easter often brings on a few stress and strains as the body adjusts back to the cricket.

The reason for this post is to provide some simple advice to avoid a few of the common problems that many pick up at the start of the season. Hamstring strains, shoulder pain and back problems are notorious in the cricketing world, and I have put together a couple of exercises that will help combat these:

 

Try doing these exercises 3 x a week after having done a brief warm up like you would before cricket.

 

  1. The Single leg Romanian Dead Lift

What they do:These are a great exercise to help prevent hamstring and lower back problems. They will help strengthen you glutes and whilst working on your balance and control which is crucial for you bowlers.

 

How to do it: Try grabbing a light weight, standing on one leg (keeping it straight) and slowly lowering the weight down over 3 seconds, and come back up.  Try out 3 sets of 8 reps on each side.

 Image

  1. The Lateral Lunge

What it does: This exercise again targets the legs and core which are essential for batters and bowlers alike. This will help keep you strong at the crease.

 

How to do it: Simply step out sideways, keeping your foot facing forwards, and controlling your bodyweight into the lunge. Take the weight through the heel you are stepping onto to engage you glutes. Try doing 3 sets of 16 reps alternating from side to side.

For an added twist: When you lunge onto your left leg, reach around with your right hand to grab the outside of your left ankle- a great way to help get your back loose.

 Image

  1. The Cuban

What it does: This exercise targets the deeper muscles of your shoulders, known as your rotator cuffs. These are the foundations to your shoulder, and can often become weak and damaged when throwing.

 

How to do it: Grab two light weights or a light bar, and start in the position shown in the first picture with your upper arms out at 90 degrees. Keep you upper arms in these positions and rotate your forearms around this axis they are level with your forehead. Try 3 sets of 8 reps- warning, they burn!

 

Feeling Brave? Try pressing the weights up over your head for added strength gains.

 Image

Obviously if you have a pre-existing injury, I would stay away from exercises and seek professional advice. Here at Ocean Physio & Rehab we deal regularly with professional and amateur athletes from all backgrounds, including Devon CCC and Exeter University CC. So if you do pick up a niggle, or want some more specific advice don’t hesistate to give us a shout.

 

Good luck for the summer,

 

Ocean Physio & Rehab

The New Year’s Resolution


“I’m giving up coffee for January”

“I’m going running every morning before work”

‘I’m never drinking again”

Now I’m sure most people will have made a few New Years resolutions, myself, and some of the team here at Ocean are guilty of a few of the above. Like many outrageous new years resolutions, we are fully that aware we are setting ourselves up for failure. Whilst some may be just be in jest, there is always that wish that we can make a change that sticks, and that we will benefit from.

So what is the best way of going about making a resolution that you can achieve?

People often talk about setting SMART goals. This involves making the goal:
Specific,
Measurable,
Achievable,
Realistic, and
Timed.

Now these terms have obviously been tailored to fit the word SMART, but carry a lot of value.

My first bit of advice would be to make sure your goal is achievable. We all know no one could live without chocolate for a year, so don’t even toy with the idea!

Secondly, make your goal measurable. If you’re trying to lose some weight, make it a set amount and then give it some timescales. For example, try losing 3 pounds in the first week.

Once you achieve it, you can plan you next target. Simples.

I would also suggest writing down your goal on a picture and sticking it somewhere you can see it. That picture of you from back in the summer may give you that extra push to get out for the morning run!

Finally, try sharing it with someone. It is much easier in these tough carb-free times to have a wingman to enjoy the highs and the lows with.

So if you are serious about making a few changes to better yourself my advice would be to try apply a few of these principles to your goal, and don’t forget to commit to it!!

Good luck, and best wishes for a successful 2014!

Josh Bess
Ocean Physio & Rehab

Blogging makes Sports Massage look easy


Blogging makes sports massage look easy!

“Write a blog”, is what Andy Larmour said whilst we were discussing my future with Ocean Physio……………a blog…………right! Suddenly I am panicking; not about whether my sports massage clinics will allow me to eat and clothe my children, but whether I can write a witty, informative, inspiring blog, that someone might actually want to read.

I thought I’d Google “BLOG” to understand what a blog actually was; expecting a nice, neat, concise explanation, but all I leant from that online encyclopaedia is that blog is not simply a blog! There are also edublogs, vlogs, microblogs, podcasts (I knew this one thanks to Chris Moyles!), dreamlogs, tumblelogs, phlogs, moblogs…I promise I didn’t make these up!

So I made up my mind….just right about what I know and hope for the best…..so here it is…

Sports Massage……..a clients introduction.

The benefits of sports massage are vast. The thought that sports massage is just for athletes at the top of their game is wrong. My clients range from 17 year old athletes breaking into their chosen sport, who need massage to help their performance; to the sedentary desk worker suffering with discomfort in their back or shoulders or neck; to the octogenarian who simply wants to move with more ease.

Sports massage does not discriminate. All my clients want the same thing; their reasons and motivations are just different.

Sports massage will potentially assist in the healing of muscle strains, ease low back pain, muscle tightness, assist with postural issues, repetitive strain injuries, and other overuse injuries. It will also help reduce the risk of injury, and help the preparation and recovery of performance. It can release tension, ease stress, encourage relaxation and wellbeing.

So; blog written! If there isn’t a request for part 2, I look forward to seeing you at one of my clinics in the near future!

Oh….and a final note on blogs…….splogs are NOT good!

Amy Blythe

Sports Massage Therapist

Ocean Physio & Rehab

Tel 01395 239455 for appointments

Managing the stresses & strains of a ‘fast bowler’ by @oceanphysio & @DevonCCC Josh Bess #cricket


I’m sure you all know that feeling of getting up in the morning, the body a bit stiff from the day before. For me this is a common occurrence in the summer months.

Each Saturday I play cricket in the Devon League, and then every other week a 3 day game from Sunday to Tuesday for the Devon County side.

For all those of you who may not follow cricket as closely- you may think “what’s the problem?” A gentleman’s game played in the sun, turning your arm over occasionally and of course the cream teas . Well, you’re right, especially with regards to the cream teas. I prefer the Devon version -cream (clotted) then jam (raspberry preferably), and of course no raisins- why ruin a perfectly good scone? For more information on scones please next month’s post “Beyond the scone….”

However, in reality cricket can be tough on the body. As a bowler I usually bowl 10 overs on a Saturday, at full pace which puts large strains through the body. The following morning it is often hard work to get moving, and warming up to bowl can take quite some time. Over the next three days another 30-40 overs is not uncommon, therefore it is important that I do all I can to keep “loose”.

Warming Up:

At all levels of sport warm ups are done pretty well these days. Cricket warm ups all have a fairly similar schedule no matter where in the world you play. Most teams have a game of football or something similar, usually played far more competitively than the cricket to come. This season I have scored 8 in 12 games, in the “youngies vs. the oldies”, the highlight of which was my left footed hatrick including a top corner strike (hotly debated) from somewhere between 15 and 50 yards- depending on who you talk to. Any drill involving a bit of gentle jogging to get the blood flowing and the muscles moving is a good start.

I find stretching is a key part of my warm up. Once I’m breathing a bit heavier I like to do a combination of dynamic stretches to get the muscles ready to work in their full range. I focus particularly on stretching out my quads, hamstrings, hip flexors, glutes and back. These are areas commonly injured by fast bowlers, and these stretches allow me to move better when it comes to bowling a few practice balls, and building up to my full pace.

The other thing that I do without fail is use my foam roller. For those of you who don’t know what a foam roller is- it is a thick round roll of foam that is used to help massage out tight areas by rolling your body over it. I would highly advise people to try it.

Cooling Down:

One thing in amateur sport that everyone seems to know about, but never do is a cool down, and understandably so when the bar is open. Even if for only 5 minutes after leaving the field I make a point of going through a few key stretches, and a quick go on the foam roller to help loosen off those muscles that have worked hard- they deserve it. For those like me who are playing the next day and don’t have the access (or heart) for an ice bath, or the British Channel – this can make a huge difference in how you feel in the morning.

Often during our away games we have access to a pool, so going for a gentle swim mixed in with a few Olympic standard dives can be a nice way to loosen off in a less formal way!

Maintenance during the week:

For a cricketer most of your strengthening work wants to be done in the off season, to ensure that you reach peak fitness in time for the season. In the week I try to keep my fitness up that I have gained. This is easier said than done with other commitments, so I try to keep it simple. 1 or 2 gym sessions a week depending on how much cricket I have on, focusing on the compound exercises that target the big muscle groups. These include squats, bench press, pull ups, bent over rows, shoulder press and bit of core work. This benefits me as a bowler by ensuring that my body can maintain a strong action in my delivery stride, and allowing me to generate more pace.

I also try to fit in a bit of cardio work – usually a short one run with a few sets of 20m sprints. This is quite appropriate for my cricket where I need speed over short distances for running between the wickets, running into bowl, and chasing the ball on those rare occasions I’m not hiding in the slips.

Overall I find this a very simple and effective way of ensuring that my body allows me to perform to the best of my ability during the season. I would highly recommend it to any athlete, no matter what their background, to spend a few minutes before and after to ensure you get your best out of your body.

Josh Bess
Chartered Physio, Ocean Physio & Rehab
Devon Cricket Captain
Fast bowler
Scone lover

Training, Triathlon and Mumps?!?!


20130628-091145.jpg

I look ridiculous!

Imagine one of those fat photoshop celebrity pictures on google, I look like that. From the neck up!

Simply ridiculous. My three children can not keep a straight face when they look at me. The pointing seems just cruel!

I woke yesterday with mumps……MUMPS! The now considered rare, predominantly childhood illness that is mumps. I am 37 years old.

They say pride comes before a fall, and it seems those old wives knew a thing or two.

Having done my first triathlon last year, I thought I’d have another bash this year and signed up for my first sea swim triathlon in September.

After a sluggish start to my training, things have actually been progressing reasonably well.

As the weather picked up in ‘sunny’ Devon I have been cycling to work a few times a week and managing a couple of runs and the odd swim. I have been following my own advice with rest days etc and eating well.

Using my GPS (geek) watch I started to notice improvements. I PB’d my cycle to work managing an average of 17mph on the hilly 11 mile route (I know 11 miles isn’t that far, but you’ve got to start somewhere!). I have also been PBing my runs, which was great. Swimming wise I am seriously close to removing my arm bands, but that will come in time. One stroke at a time.

This time last year I did a quick bike ride in my flip flops and scraped my toe, which affected my training a bit. As a precaution, flip flop cycling has been banned this year, you can’t be too careful!

The only mild issue I have had prior to this was tooth pain several months ago, which turned out to be a wisdom tooth coming through. The kids thought I was teething, and my wife offered me Calpol.

So teething and now mumps…… What’s next? Nappy rash, cradle cap, colic!

I haven’t had a day off work in fifteen years, and now I’ve been forced to have a few off I row. The truth is I really enjoy my job and the people I work with, so it’s a very odd feeling to be stuck at home.

It’s safe to say I’m looking forward to being back in work and PBing as soon as possible.

Andy ‘Hamster’ Larmour

Devon Cricket & Ocean Physio, Josh Bess looks forward to the season ahead


With the summer fast approaching, hopefully it should be a great season on the sports front. Over the last few years I have been representing the Devon in the Minor Counties Cricket competition, and none was wetter than last season! It was pretty much a washout for us, only finishing one of six 3 day games, and one being cancelled without a ball bowled. This was not much fun for anyone except for our neighbours Cornwall who won the title which was ours in 2011.

Once again James Burton (JB) from Ocean Physio & Rehab will be keeping us fit and on the field, and with a strong side we should have a good chance of regaining the title, providing of course, Mother Nature gives us a chance.

Ocean Physio & Rehab have a strong connection with cricket in the South West. Alongside Devon, we also work closely with Exeter University, Millfield School, and sponsor Budleigh Salterton CC who play in the Devon Premier League.
Over the winter we have been working closely with the cricket scholars at Exeter University, carrying out prehabilitation and screening sessions. The screening sessions look how each scholar moves; identifying areas that may lead to injury or that may limit performance. The prehabilitation sessions are spent working on these areas, improving strength and quality of movement with an aim of improving their performance, and keeping them out of our clinic during the season!

We are also based up at Millfield School in Somerset, where our services are available to all pupils. Millfield is one of the finest sporting schools in the country and is renowned for the quality of its cricket academy which has produced numerous current internationals. Since the beginning of the academic year we have been working with the 1st XI twice a week. One session is focused around core stability, incorporating a lot of Pilates type work. This is crucial for young cricketers, who are particularly prone to back injury. The second session is focused on the prehab sessions as we do with the university cricket scholars. We have been screening the players at the beginning and end of each term, and have been seeing huge improvements. No doubt this will contribute to another successful season for the school.

So for all you cricketers out there, if you are worried about injury or anything related don’t hesitate to get in contact with us here at Ocean- we would love to help. Good luck for the season!

Josh Bess
Chartered Physiotherapist, Ocean Physio & Rehab
Devon Cricket playerImage

Building the Team – Dr Graeme Maw, Triathlon New Zeland High Performance Director


Building the Team

 

According to the adage, “there is no I in team”.

According to Mark de Rond and his study of high performing teams in sport and business (“What Elite Athletes and Coaches Really Know About High Performance”), there plainly is an I in team, and if we ignore that we annul the individual. So, knowing that very little is ever achieved in isolation, how do we reconcile this conflict and build the best team?

 

That is the process I am going through right now in taking up the role of High Performance Director with Triathlon New Zealand – an collective with a proud history of success, but also with a need to keep pace with a fast moving competitive world. Since the very first triathlon world championships in 1989, when Erin Baker and Rick Wells won gold and bronze respectively, to Hamish Carter and Bevan Docherty taking gold and silver in the Athens Olympics, Kiwis have frequented the podium; yet with the European dominance of the London Olympics, there is consciously ground to be made up.

 

The first step for me as “team leader” is to ensure I have an authentic passion for the mission I am taking on. This sounds obvious, but the aim of being the best in the world is not a “job” – it is indeed a mission, to be lived and breathed, and most importantly to be believed in. That belief and passion comes through when you read the stories of Branson (“Screw It, Let’s Do It”), Clough (“Walking on Water”), or “Boy Racer” Cavendish. In my case, even as a Pom, it is the power of the silver fern, the legacy of Docherty, Baker, John Walker and Percy Cerutty, and what they call here the No8 Wire spirit of resourceful determination that is compelling!

 

And that leads straight to step two – undoubtedly my crucial next step: “employing” the right people. This is about engaging a groundswell of similarly authentic passionate people. That is definitely not to say that I am seeking disciples, as for me they must challenge and innovate in their own right. Remember the English or French in the 2007 or 2011 Rugby World Cups, coaching apparently in disarray, but both narrowly losing finals? As Director of Sport at Millfield, I had the great pleasure of working with some of the best coaches in their field, who would challenge every day, with ideas from left, right and centre – not from any template, but always striving forward. Successful teams are not necessarily about bonhomie, but about pushing boundaries.

 

So, I find I must understand what it is I’m looking for in the people – and then let this “team” set our vision. Sound the wrong way round? I often cross-check myself about that – because I’m the “leader”, surely I must set agenda? Well, we have a direction, and an impression (maybe a Turner or a Monet), but experience tells me it is important not to ink in the details as “the people” will bring ideas I have never even thought of. Some will ask about the big picture; some about details; and collectively they will transform the impression in to vibrant life.

 

That vibrant life is the vision of step four: It becomes a palpable, compelling culture of success – the “New Zealand Tri Blacks” as the best pro racing team in the triathlon world! We will find quick wins, “low hanging fruit”, whatever you want to call it, and celebrate those successes, as they build in to momentum. As Performance Director of British Triathlon, this was winning world duathlon titles in 2001, starting the ball for triple gold in triathlon a few years later. And he plan must remain flexible, though the goal is unerring.

 

Of course, realising the vision will not happen overnight, with twists, turns and speed bumps; hence the need to ensure personal passion at step one and the criticality of step two. As Jim Collins’ treatises in from “Good to Great”, despite the vision, if you have the wrong people you will still produce mediocre results. So, the next – the roll-out – step either borrows from what (the now Sir) Dave Brailsford calls “compassionate ruthlessness” or embraces “patience and faith”. For the former, again reference Collins and “If you can’t change the people, change the people” Or ask the energy cost of chasing inauthentic “buy in”.

 

Or – to end on a positive – in believing we’ve assembled the right people, give time, support and confidence: E.g. Triathlon world titles will be won in athletes’ mid twenties, yet most of the recent female Junior World Champs have already quit the sport; so, in talent development, in coaching, in performance support, don’t rush for short term results – Rome wasn’t built in a day, Australian Swimming took 11 years to reach No1 with Talbot, England 7 years to win RWC with Woodward, and Man U 5 years for Ferguson’s first trophy. Along the way, enjoy the journey, because the vision is compelling!

 

Thank you ….. Triathlon Sponsorship Update #triathlon


This short message is simply to say a sincere ‘Thank you’.

Back in July 2012, many of you reading this blog did something very special, which has made a big difference to some children that you will probably never meet.

You donated some money to the charity Nuru of Mombasa, by sponsoring me to swim, bike and run my way around the Somerset countryside.

I have received the photos below to show us what your money was spent on, which should make you feel very proud.

The charity used your money to furnish the dining room in the orphanage they support in Kenya. They used local tradesmen and negotiated local prices for the work. They assure me that every penny of the more than £1000 you so kindly donated has been spent on some children who will feel a lasting benefit from your generosity.

The photos below tell the story, and I have received a heartfelt thanks from the founders of the charity for your help.

It’s a lovely feeling to know that these children now have somewhere they can feel proud to eat their meals in.

Many thanks again for your generosity.

Andy

Andy Larmour
BSc (Hons) MCSP MHPC MMACP
Clinical Director
Ocean Physio & Rehab

20130126-210201.jpg

20130126-210215.jpg