DEESIDE NETBALL CLUB PLAYER S HANDBOOK. established 1979 INJURY PREVENTION GUIDELINES FOR NETBALL PLAYERS AND FIRST AID TREATMENTS

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1 DEESIDE NETBALL CLUB PLAYER S HANDBOOK established 1979 INJURY PREVENTION GUIDELINES FOR NETBALL PLAYERS AND FIRST AID TREATMENTS Affiliated t the Welsh Netball Assciatin Affiliated t England-Netball

2 BE ORGANISED HAVE YOUR TRAINING/PLAYING KIT READY Dress Skirt Tp Hdie Tracksuit bttms Scks & Underwear Trainers Hair tied up N jewellery Shes laces secure Water bttle n fizzy drinks Carbhydrates muffins, banana, jelly babies Ensure that yu have yur cach and team manager s telephne number/cntact details Ensure that yu have a cpy f yur team s fixtures Be aware f any imprtant dates turnaments; team fundraising; presentatin evening. Attend training regularly and ntify yur team manager/cach is yu are unable t attend. T keep up-t-date with news check ut: deesidenetballclub.c.uk & nrtheastwalesnetball.c.uk websites If yu have any news, blg r wuld like t see any infrmatin n ur website please cntact ur publicity fficer: nickiparry1501@al.cm r cntact us thrugh ur website cntact us frm. TRAIN HARD, PLAY HARD & ENJOY BEING PART OF A PROGRESSIVE CLUB

3 BASIC STRETCHES G slw! Always stretch slwly and evenly. Hld the stretch fr abut fifteen secnds and release slwly as well. Never bunce r jerk while stretching. This can cause injury as a muscle is pushed beynd it s ability. All stretches shuld be smth, and slw. Dn t frget t breathe. Flexibility exercises shuld be relaxing. Deep easy, even breathing is key t relaxatin. Never hld yur breath while yu stretch. Try t stretch a little further with each stretch. Again, nly t the pint f mild tensin. Recmmended Stretches Hamstrings: Sit n the flr with ne leg straight in frnt f yu and the ther leg bent (with the sle f the ft tuching the inside thigh f the utstretched leg). Keep yur back straight and lean frward frm the hips. Slide yur arms frward tward yur utstretched ft. Stp when yu feel a pull in the hamstring. Hld fr 15 secnds and repeat with the ther leg extended. Hips: Lie n yur back. Bend yur left leg and bring it tward yu. Grasp yur left knee gently with yur right hand and pull it slightly dwn and t the right until yu feel a stretch. Turn yur head t the left. Yur right leg shuld stay flat n the flr. Hld fr 10 secnds and repeat with the ther leg. Lw back: Lay flat n the flr with knees bent. Use yur hands t pull them tward yur chest. Lift yur head and shulders ff the flr until yur head is apprximately six inches frm yur knees. Crss yur ankles. Gently rck yurself back and frth in this psitin fr 30 secnds. Quadriceps: Lie n yur right side with yur right knee bent at a 90-degree angle. Bend yur left leg and hld nt the ankle with yur left hand. Gently pull yur left heel in tward the left side f yur butt. As sn as yu feel a stretch in yur left quad, slwly lwer yur left knee tward the flr behind yur right knee. Hld fr 15 secnds and repeat with the ther leg. Calves: Stand an arm's length away frm a wall with yur feet shulder-width apart. Slide the left ft back apprximately 18 inches, keeping the knee straight and bth heels flat n the flr. Bend yur right knee and slwly mve yur pelvis frward until yu feel a stretch in the calf and Achilles f the left leg. Hld fr 15 secnds and repeat with the ther leg. WARM-UPS, cnsisting f stretching and flexibility exercises shuld be perfrmed fr a minimum f 5-7 minutes befre aerbic exercise. The purpse f warm-ups includes: keeping muscles supple, increasing range f mtin f jints, enhancing flexibility, imprving crdinatin, increasing bdy temperature and heart rate, increasing bld flw t muscles and preventing injuries. COOL-DOWNS, cnsisting f slw walking and stretching, are perfrmed after aerbic exercise fr duratin f 5-7 minutes. The purpse f cl-dwns is t gradually return yur heart rate and bld pressure t resting r pre-exercise levels.

4 10 WAYS TO HELP YOUR BODY RECOVER AFTER EXERCISE HYDRATION There is gd evidence that players wh becme dehydrated are mre susceptible t the negative effects f fatigue, including lss f perfrmance and increased risk f injury. There is als grwing evidence that excessive sweat lsses, especially high salt lsses, can be a factr in sme f the muscle cramps that affect players in training and cmpetitin. Even a mdest degree f dehydratin can impair decisin-making!! REMEMBER! IMMEDIATELY after all training sessins and matches: 1. THINK ABOUT DRINKING drink as sn as yu feel thirsty. Have yur wn drink bttle(s) available. 2. Drink n the way t the changing rms, in the changing rm, befre a shwer, after a shwer. Help the recvery prcess by drinking while training and playing. 3. Drink nn-alchlic fluids like Gatrade, Istar, Luczade 4. Eat carbhydrate fds as sn as yu can and dn t be afraid t keep yur carbhydrate levels tpped up between meals by eating snacks such as sandwiches, cld pasta, bananas, raisins, biled sweets. 5. IF yu are nt sure what is prvided at a venue take yur wn with yu 6. IF carbhydrate drinks are nt available t yu, drink water. Yu shuld drink PLENTY f water every day plus extra when yu exercise. 7. Avid alchl after training and playing 8. IF yu d drink alchl, always drink lts f water befre yu g t bed as well as the next day 9. Always keep an extra drinking bttle(s) in the fridge. As sn as yu arrive hme frm training r playing, g t the fridge and cntinue drinking frm the bttle 10. Whenever yu are eating a meal, r watching T.V., drink nn-alchlic fluids such as Luczade sprt, Gatrade, water, squash An athlete s diet must be high in carbhydrate, mderate in prtein, lw in fat, include sufficient vitamins and minerals, & plenty f fluid.

5 ICE AN INJURY Icing an injured bdy part is an imprtant part f the acute treatment prcess. Learn hw t prperly ice yur injury. Difficulty: Average Time required: 15 minutes Here's Hw: 1. Get the ice n quickly. Icing is mst effective in the immediate perid fllwing an injury. The effect f icing diminishes significantly after abut 48 hurs. 2. Perfrm an 'ice massage'. Apply ice directly t the injury. Mve the ice frequently, nt allwing it t sit in ne spt. 3. Dn't frget t elevate. Keep the injured bdy part elevated abve the heart while icing--this will further help reduce swelling. 4. Watch t clck! Ice fr minutes, NEVER LONGER. Yu can d mre damage t the tissues, including frstbite, by icing fr t lng. 5. Allw time between treatments. Allw area t warm fr at least 45 minutes r an hur befre beginning the icing rutine again. 6. Repeat as desired. Ice as frequently as yu wish, s lng as the area is warm t tuch and has nrmal sensatin befre repeating. Tips: 1. Ice Optin 1 -- Traditinal: Use a ziplck bag with ice cubes r crushed ice. Add a little water t the ice bag s it will cnfrm t yur bdy. 2. Ice Optin 2 -- Best: Keep paper cups filled with water in yur freezer. Peel the tp f the cup away and massage the ice-cup ver the injury in a circular pattern allwing the ice t melt away. 3. Ice Optin 3 -- Creative: Use a bag f frzen peas r crn frm the frzen gds sectin. This ptin prvides a reusable treatment methd that is als edible.

6 AGONY ANKLES Hints n hw t lk after a sprained ankle Why are ankles at risk? Sprained ankles are the mst cmmn injury in the game f Netball. Ankles are mre mbile n the utside f the jint, due t the shape f the jint. When a player jumps fr the ball r lands n an uneven surface, like anther player s ft r the base f a pst, then the player will lse balance and g ver n their ankle. The ligament a fibrus band that jins ne bne t anther, is the mst cmmn injured area f the ankle. There are three degrees f sprain. First degree: this is a mild stretch f the ligament, which prduces bruising and swelling. Mild pain is felt at the end f the range f mvement. There is n lss f stability in the jint and strength remains nrmal. Secnd degree: this is a mderate verstretch with tearing f sme f the fibres f the ligament, which prduces mderate pain (felt n any mvement f the ankle) and swelling. There is minimal jint stability and there is a slight decrease in strength. Third degree: this is a severe verstretching f the ligament with a cmplete tear f the ligament. There is cnsiderable swelling and pain in the area. The severe pain may increase r, in sme cases, decrease. There will be severe jint instability, which may be hidden by prtective muscle spasm and strength will be greatly reduced. What immediate treatment shuld be given? Stp the player frm walking if it is painful t d s. Prtect the player frm further injury by taking the player ff the curt. Get sme ice r sme cld water and place it n the injured area. Take care, thugh, because ice can burn, especially if the injured area is sweaty. Once the ice has been remved apply cmpressin preferably with a crepe bandage. D nt make the bandage t tight as this can inhibit circulatin. Elevate the ft, preferably placing it higher that the player s heart. Rest the limb whilst it is t painful t mve. But that des nt mean that the rest f the bdy has t rest t!! The player still has three uninjured limbs. The fitness f thse uninjured limbs can be

7 maintained thrugh the weights, sit-ups, press-ups and later in the rehabilitatin prgramme, swimming and cycling. Hspital? If the player has nt gne straight t hspital and the ankle is still painful the next day, get the player t hspital. Remember n-ne has x-ray eyes! When can the player play again? Mst injuries take at arund six weeks t heal. During that time, if the injury is mre than a slight sprain help shuld be sught frm a physitherapist. If the rest f the bdy remains fit, then the return time will be quicker. The player shuld be able t d the fllwing befre they play: Mve the ankle in all directins as far as their ther ankle withut pain Balance n the injured ankle with eyes pen and eyes clsed fr at least half a minute withut pain Stretch the ankle in all directins withut pain Run, jump, hp and pivt n the injured ankle withut pain Be careful nt t return t sn. Sme are tempted t start again when the ankle is still painful. Cmpensating fr an injured limb can mean anther ne becming injured. Will lead t deteriratin in speed and skill n the curt and the injured area is prne t further injury because it has been weakened. T strap r nt? Finally many players ask whether they shuld have such injuries strapped. Nthing will prtect the ankle as much as having a full range f mvement, gd balance and strng supple muscles t supprt the jint befre playing again. The ankle is never ttally supprted by taping r a splint. Taping, if put under enugh stress, can rip and supprts will bend r nt have enugh give and, therefre, put ther jints under stress.

8 AGONY FINGERS Understanding ligament injuries f the fingers Finger Sprains Finger sprains are injuries that cause a stretching f the ligaments f the fingers r thumb. The mst cmmn cause f a finger sprain is a fall nt yur hand r when catching the ball it frces yur finger t bend r mve int an unnatural psitin. Often the finger bends unusually causing the ligament injury and subsequent pain. What are the symptms f a finger sprain? Symptms f a finger sprain include pain, swelling, and tenderness f the finger. An x-ray shuld be perfrmed t ensure that there is n fracture f the bnes. Hw is a finger sprain treated? Finger sprains are ften splinted r buddy taped fr a shrt perid f time. S lng as there was n fracture r dislcatin, mst finger sprains shuld be allwed t mve within abut a week. Splinting the sprained finger during sprts can help prtect the injury, but unnecessarily splinting the finger can cause it t stiffen up. Yu shuld discuss with yur dctr when t begin finger mtin. Other treatments fr a finger sprain include: Ice the injured finger Elevate if there is swelling Take an anti-inflammatry medicatin Gently mve the finger t prevent stiffening What are signs f a finger fracture? Mst finger fractures are caused by a trauma such as a fall nt the hand r when catching the ball it frces yur finger t bend r mve int an unnatural psitin. Signs f a brken finger include: Pain when tuching the bne Swelling f the finger Difficulty mving the finger Defrmity f the finger What shuld be dne if I have a finger fracture? If yu have the abve symptms, yur dctr will likely btain an X-ray t determine if there is a fracture and determine the subsequent treatment. Then fllw yur dctrs recmmendatins fr when t begin finger mtin.

9 Hw t Prevent Blisters Gd fitting shes Trainers shuld be gd fitting crss trainers If there are any tight areas n a pair f trainers, then this area needs stretching, befre the shes are wrn. TIGHT OR LOOSE FITTING SHOES CAN CAUSE BLISTERS Running shes may fit cmfrtable, but generally they d nt prtect the feet frm stains, sprains and trsins t the ft that ccur in a game f Netball Scks Scks shuld fit the feet well, and shuld fit the ft well, especially at the tes and the heel. Creases in scks, as well as scks that are t small and thse that are t big can cause blisters. MAKE SURE THAT PLAYERS CHANGE THEIR SOCKS OFTEN, AND THAT THEY FIT WELL. Rugh skin, crns, calluses and nails These can all cause tender areas, n the ft, which can cause blisters PREVENTION IS BETTER THAN CURE Scks that prevent blisters Ask in sprts shps, they may be a little mre expensive than yur usual sprts scks. It is better t find gd scks than cntinually having t strap and pad the feet. Invest in sme blister plasters frm the chemist

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