How to deal with injuries properly and effectively

For someone who is fit and active, there are few things in life more frustrating than an injury that prevents you from doing the things that you love. This is even more important if you are a competitive athlete or you play on a team, as you want to feel as though you are in a position to do your best at all times. This is why everyone engaging in physical activity should know how to deal with injuries properly and effectively.


Prepare your body for exercise

There are many ways in which you can minimize your risk of injury, and no matter where you are in relation to a game or an activity, you will find that you can take steps to care for your fitness and health. In an ideal world, people should be proactive in caring for themselves, and there are ways in which you can prepare your body for exercise that will help to reduce the risk of an injury flaring up.

Some of the most common sports injuries are:

  • Hamstring strain.
  • Ankle strain.
  • Shin splits.
  • Groin pull.
  • Knee injury.

The fact that athletes can do so much to minimize the risk of injury is good news for people who are serious about getting the best from their time and effort. Prior to taking part in a physical activity, it is best to warm up the muscles and to increase the flow of blood to them. When you are flexible, you reduce the risk of injuries, so a proper warm-up should always be part of your physical regime. With respect to hamstring strains, there are specific stretches that you can do that will prepare these muscles for activity, and learning how to do these properly will help.


Get advice from experts

Speaking with professional trainers and coaches will ensure that you warm up properly, and you will also be able to develop your form. One of the best ways to reduce the risk of injury is to perform activities in the correct manner. You only have to look at the number of golfers with a bad swing who damage their back to realize that your performance and activity during exercise can impact on your fitness.

During physical activity, you can also wear items such as a compression wrap or clothing that works similar to wraps. This style of clothing provides warmth, protects the muscles, and offers you confidence and support in whatever physical activity you are undertaking. While there are psychological benefits of this style of sports clothing, it has been shown that the use of these items provides a greater level of support for people, lowering the risk of injury.

There are also steps to take after exercise. Once you have finished, carrying out a warm-down makes sense to help your muscles relax, and you’ll bring your heart rate down to a normal level. You’ll also find that proper rest and relaxation, allowing muscles time to recover, are essential when looking to reduce injuries.

In order to reduce the risk of injury, you need to warm up, improve your form, and ensure that you are protected and supported throughout the activity.…

An introduction to the rules of netball

In short, netball is an exciting game of skill and tactics for two teams of seven players, and two umpires. The best players are exceptionally fit, able to think quickly, and of course, possess great hand-eye coordination.

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In a nutshell

In its simplest form, the object of the game is to pass the ball among your players from the centre of the court where play starts, and then score a goal in the 10ft high post at the end of the court. It sounds easy, but it can be much harder than that when there is an opposition team determined to win the ball from you and score themselves.

At the end of the game, the team with the highest number of goals scored wins. The 100ft court is divided into thirds; the defending, the centre, and the attacking. Depending on which position you play, you will be allowed in certain areas of the court only. No player may cover the whole court, and each has restrictions. Players pass the ball between their team until there is an interception or infringement.

The goal circles – a semi-circle in each of the end thirds – are where the goal posts are located, and they can only be entered by the Goal Shooter, Goal Attack, and the opposition’s Goal Keeper and Goal Defence. The Centre may go as far as the edge of each circle, and the Wing Attack and Wing Defence may go across either the attacking or defending third, and the centre third. Players may not move their landing foot whilst holding the ball, and there is no ‘dribbling,’ as in basketball.

Get involved

People play netball for lots of reasons, not least the physical fitness and tactics, but also the social side. Many sessions will start with some skills work, perhaps even a netball drill training video, before moving into a game. Whatever the skills level at your club, there are training resources online, from sites like Sport Plan:

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With the Netball World Cup coming to Liverpool in 2019, British audiences are already starting to take an interest and clubs across the country will be looking forward to renewed interest in their sport, which will hopefully translate into growing memberships.

Why not give it a try? Your local club will certainly be pleased to see you.…

QPR hosts Game4Grenfell

In the early hours of June 14, 2017, Grenfell Tower caught fire in one of the worst civilian disasters in England in decades. The fire burned for almost 60 hours, leaving at least 80 dead, 70 injured, and more than 250 people without a home.

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As with many tragedies, though, communities come together in stunning ways to help those whose lives have been affected by catastrophe. Queens Park Rangers’ Game4Grenfell is one of those ways.

How does Game4Grenfell benefit survivors?

Game4Grenfell was a charity football match held on September 2, 2017, at QPR’s 20,000-seat Loftus Road stadium, which is situated less than a mile from the remains of Grenfell Tower.

Instead of entirely professional teams, the two sides were made up of a mix of those used to wearing professional football kits like those seen on, and celebrities from the local area, including Mo Farah, Tinie Tempah, and Olly Murs.

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Others included the star of the American television series Homeland, Damian Lewis, who grew up playing football close to Grenfell Tower.

Game4Grenfell first donated 2,000 tickets to those affected by the disaster, helping to bring a degree of light to a difficult time, and also donated the revenue generated to The Evening Standard’s Dispossessed Fund. The entire 20,000-seat stadium was sold out, and an additional £19,880 was generated through donations.

The Dispossessed Fund

The Dispossessed Fund is a charity focused on helping those affected by poverty and inequality across London.

Established in 2010, the Dispossessed Fund has generated more than £18 million in donations and has distributed almost £13 million, with a further £3.9 million invested to provide a stable source of funding to help support London community projects in many areas.

They are currently running an emergency appeal for those affected by the Grenfell fire, and other ongoing campaigns include Food for London, which has provided over £350,000 in grants to charities who work to fight food poverty, and The Estate We’re In, which has provided over £1 million in grants to help regenerate deprived housing estates.

While the Grenfell fire was a great tragedy, we can at least see that the community has come together to provide for those whose lives have been affected. Leading the charge, in this case, has been the Queen’s Park Rangers and their Game4Grenfell.…