Real life oar inspiring Paralympic rowing double gold medallist pamela relph mbe tells us about her journey from a curtailed military career to dazzling success on the water words: pHil lattimore photographs: Derek pellinG, Simon Way I was first diagnosed with juvenile idiopathic arthritis when I was seven or eight. But because it didnt go away when I stopped growing, it was re-diagnosed as psoriatic arthritis when I was 18. It doesnt really matter what anyone calls it, though; I just see it as my arthritis everyones condition is different. When I was 16 I went to Welbeck Defence Sixth Form College under a military scholarship scheme because I wanted to join the army. They knew about the initial diagnosis of my condition, but like me they thought that it was going to go away when I stopped growing. I was sponsored by the army through university, but during my time there, my condition got quite bad, and I was told that I wasnt fit for deployment because of the medication I was on. That was a real blow. I fought the decision for around 18 months including trying to give up the medication but I was told I had to look for another career. I was absolutely gutted I had no clue what I wanted to do and hadnt planned for anything else. At the time, in 2010, my sister Monica was rowing on the GB able-bodied womens squad. She spoke to one of the coaches about me trying out for the Paralympic rowing. She told them about my condition, but how I was really tough and that I was really tall. The coach told her to bring me along. I went along to the GB rowing team headquarters in Reading and got classified, and found out that I would be eligible for para-rowing. This was just under two years away from London 2012, and the coaches told me that while Id never rowed before, I had potential if I trained really hard to represent my country at the London Games. And thats exactly what I did. pams Golden rules find out more archery chanGed my life paralympic double gold medallist, rower pamela relph, talks to BBc sport Making it work My sister being part of the GB able-bodied squad was an amazing help I immediately had a group of girls who were really supportive, because the Olympic team and the Paralympic team train together. As much as I had absolutely no idea what I was doing, and all these women around me were elite professional rowers that had been rowing for 10-15 years, everybody was really encouraging. And Ive got that mindset of making it work instilled in me. The Royal Engineers the regiment I wanted to join have a saying: Improvise, adapt and overcome, and Ive used that ethos ever since I started rowing. I came straight through into the squad that season. We held the first set of trials in April 2011, and I made it into the boat. I showed quite a lot of potential, so they put a lot of work into me. When I started exercising I noticed the difference straight away. Previously, Id wake up three or four or five times a night because my joints were sore. But because of the amount of exercise required for the training regime I was more knackered, so slept really well and that recovery time gave me more energy for the next day. It was a virtuous cycle. And I also lost a lot of weight lessening the pressure on my joints and I improved my nutrition. We won the World Championships in 2011 at Lake Bled, Slovenia. Then the big season started: 2012. I felt then that I was getting into a bit of a groove in terms of training hard, and I got selected for Paralympics GB for London 2012. London calling London 2012 was an absolute whirlwind. It was unbelievable. I remember being completely wrapped up in a bubble until after the Games. I didnt check social media and barely spoke to my family and friends. I dont think any of us were expecting the amount of support we got for the Paralympics. Winning a gold in front of a home crowd, I felt unbelievably emotional. I remember finishing the race and the biggest feeling I had was pure relief that wed managed to do it. There was a lot of pressure on us that day to go and perform. Getting on the medal podium, I just could not stop crying I was in floods of tears. Participating in Rio this year, it was really nice to have had the hindsight of that London 2012 experience. I was the only member of my crew in Rio that had been there. In 2012, it was the will to win that carried us across the line first because we wanted it so much, whereas in Rio, the reason we won was because we were the best prepared and worked harder than anyone else. I believe that Im a completely different athlete now. In London, Id only been rowing for 18 months, I didnt really know how to deal with the pressure and I was scared of racing. Im not scared of racing anymore Im fit enough. I feel like a much more mature and developed athlete now and its taken four years of blood, sweat and tears to get to the point where I feel physically much more capable than any other person on the water. the team with their gold medals in rio Controlling the condition I feel arthritis all over, but most damage has occurred in my right wrist and hand which is the condition that classifies me for the Paralympics. Because Ive had arthritis from such a young age, the bones havent formed properly and have fused together. I also have signs of degeneration in my ankle, hip and back. With my right wrist being so damaged, the strength never really formed I only have around 20 degrees or less of movement and my grip is relatively poor. When Im lifting weights, I have to use weight-lifting straps around my wrists, plus wrist supports and splints. And I have to do press-ups on my knuckles. When Im rowing, Ive got straps that attach around my wrist and arm and to an ergo handle, so if my wrist is bad I can use that. The road to Tokyo 2020 Below: pam and her team celebrate after winning the ltamix4+ final in rio Im the only person in the world who has got two Paralympic rowing titles, and I would love to be able to continue that legacy in Tokyo in 2020. But Im going give myself some breathing space before I decide what to do. Im 26 there are lots of things I want to achieve. Getting an MBE [in 2013] was a massive surprise for me. My mum told me over the phone and she was crying her eyes out. My family and friends were blown away and so happy, but also really shocked. They were saying: What do you mean shes getting an MBE? Shes only 22. You dont get an MBE when youre 22. But, it turns out, you do! Sport has completely made my life. I feel really proud that everyone knows that Im Pam Relph, Paralympic rower. And everybody agrees that the person I have become is the person I was supposed to be. Ive got a totally different outlook on life now. My coaches and physios are always encouraging me to get the most out of my body but that sometimes means I have to back off a little bit and take an easy session. pams Golden rules Set Small goalS If theres something you want to do, but youre daunted by your condition, set yourself really small, achievable goals. Youll feel proud of yourself when you hit them. Swimming iS an incredible pain reliever Going to the pool is something I really value. You dont even have to swim, just move. dont be put off If you want to get active, there are hundreds of things you can do just find one exercise thats enjoyable. train with a friend or partner You dont have to go it alone. Find someone like-minded to do exercise with even if its half an hour a week, or just a regular walk. It can make a massive difference. try rowing Rowing machines can be a really good low-impact alternative to running or cycling, but make sure you get advice on good technique. diet iS very important Eating good-quality food can be really helpful in managing your condition. I try to eat a lot of anti-inflammatory food. Do your research into whats good or bad for your arthritis and take ownership of it. For a copy of our Exercise and Arthritis booklet, call our free helpline on 0808 800 4050 or download it here Archery changed my life Leigh Walmsley was diagnosed with seronegative rheumatoid arthritis in 2002, although she has lived with severe osteoarthritis since a childhood accident to her lower leg. She began archery as a social activity in 2007. Soon, she was taking it more seriously and met paraarchers who persuaded her to get classified for para-archery because of her arthritis-related mobility issues, which she did. In 2011, she won a bronze as an independent at the Stoke Mandeville International Grand Prix. The GB team coach was watching and, after an international trial, she was selected for the Paralympic GB squad. Leigh finished joint ninth in the London 2012 Paralympics in the archery standing category. With family and friends watching, it was an amazing pams Golden rules experience. Archery has definitely changed my life, says Leigh. People with arthritis might think the repetitive nature would be bad for them, but there are a million ways you can adapt it. I try to keep as active as I can. Its about pacing yourself even if you feel OK and not overdoing it when you have a good day. At the moment I cant compete as Im waiting for shoulder surgery, but Im hoping to recover, be reclassified, and would love to make Tokyo 2020. And even if I dont, if I can inspire someone else to, then that would be wonderful.