Now for one of the most common sports injuries… The dreaded shin splints!... That’s right, that nagging pain concentrated in the front your leg. These annoying little tremors are normally experienced during and after exercise that involves you pressing on the area meaning that it is extremely common for any activity that involves using your legs. The pain is usually so bad that running becomes next to impossible and then subsides when you stop running. 
 
 
What Causes Shin Splints? 
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Many would agree that shin splints have derailed many an athlete’s hard-won training gains. They are one of the most frustrating because they make simple tasks, such as running, impossible and then mysteriously vanish when you stop running… It’s quite a torment!  But the term 'shin splints' actually denotes more than one lower leg injury, meaning there can be many causes. 
Bone-related shin pain (medial tibial stress syndrome) can cover quite a broad spectrum of injuries, ranging from a stress injury, bone irritation, to a stress fracture or an actual fracture in the bone. The area hurts during and can hurt after exercise, and the tibia can hurt to the touch. Shin pain that’s bone-related is also a lot more common than muscular shin pain. 
Generally, shin splints are the result of three variables: amount of physical activity, body mechanics and bone density. Activity can be a contributing factor if you increase your physical workload too quickly. Body mechanics is all about build, specifically foot type and strike. Bone density will vary from person to person but is more of a risk for women. 
 
How to Heal shin splints

Bone Related: It is essential to see a doctor for proper diagnosis when you start noticing symptoms. Plain stress injuries can easily become fractures which can be serious if you’re very physically active. Alternatively, you can find another activity that doesn’t put so much pressure on your legs i.e. swimming, cycling etc. 

Muscular: The main problem with this is a tight fascia (The tough material that wraps most of our muscles).Try running your shins and calves over a foam roller for several minutes, several times a day to help loosen the fascia. Manual massage can help as well. Also, try arch support and motion control shoes. These can help correct biomechanical problems in the feet and take the stress off the affected muscles. If these measures don’t help, see a doctor.
 
 
How to Prevent Shin Splints
 
Consider changing shoes: There are certain types of shoes that drastically limit pronation… Insoles/arch support can also help. 
 
Shorten your running stride: Doing this will help you generate better stride mechanics due to less pressure on the legs. 
 
Up calcium and vitamin D intakes: 1,300mg of calcium and 400ug of D is said to be a good daily intake. There are many food sources for this, such as milk and yogurt. 

​In the UK alone, there are over 6,000 leisure centres and health clubs, and over 200,000 people are employed in the health and fitness sector to date. The industry will always be growing as people have more leisure time, more money and have become more conscious of their health. New facilities are opening, existing ones are expanding all the time and there are plenty of jobs available. 
 
Job opportunities are available with both local authority and private leisure centres and health clubs, mainly in towns and cities, but also in some rural areas. Private centres normally include those in hotels, the workplaces of large organisations and holiday centres. 
 
Leisure operations is a broad job with many different routes into it… It’s possible to start as a lifeguard or swimming teacher and then work your way up to a senior leisure operations role. Most will start as a leisure operation assistant and then eventually progress into leisure management. The pre-requisites don’t tend to vary and most leisure centres will require the following: 

• GCSE Maths and English A* – C
• Experience working in a leisure centre
• Vocational Courses such as NVQs in Operational services

 
Apprenticeships are a very popular route for the leisure industry in general. Swim UK offer apprenticeships in Level 2 Leisure operations, which can then help you progress onto level 3 leisure management. 
 
Like any job within the leisure industry, salaries vary from centre to centre. Some leisure centres would pay 20k whilst another would pay more or less. Leisure management jobs normally range between 25 – 35k per annum. 

With The World Cup fresh in our minds… We thought we could review one of the most common types of injury… The almighty hamstring Strain! Of course, this isn’t just relevant to football… It’s a common problem in virtually any active sport. 
 
The hamstring is by no means a “single string”. It is in fact a group of three muscles that run across the back of the thigh.  The hamstring is basically what allows you to bend your leg at the knee. 
 
Symptoms of a Hamstring Injury
 
The symptoms of a hamstring injury are quite easy to spot. It will typically cause a sudden, sharp pain in the back of the thigh that could potentially stop you mid-stride. After such an injury, the knee may not extend more than 30 to 40 degrees short of straight without intense pain. Hamstring Injuries (like most strains) are simply caused by excessive stretching or tearing of muscle fibre beyond their limits.  
 
How Severe is a Hamstring Injury?
 
The severity of a hamstring strain can vary like anything else. Strains are classified as mild, moderate and severe degree depending on the extent of the injury. Please find the symptoms of each level below:
 
Mild (Grade 1)

• Muscle stiffness, soreness, and tightness in the back of the thigh
• Little noticeable swelling
• A normal walking gait and a range of motion with some discomfort
• Flexing the knee to bring the heel up

Moderate (Grade 2)

• Gait affected, may have a limp
• Muscle Painsharp twinges, and tightness in the back of the thigh
• Noticeable swelling or bruising
• Painful to the touch
• A limited range of motion and pain when flexing the knee

Severe (Grade 3) 

• Pain during rest which becomes severe with movement
• Difficulty walking without assistance
• Noticeable swelling and bruising

How is a Hamstring Injury Caused Exactly?
Football players quite often suffer with hamstring injuries because of the amount of running they do for example. Here are some of the main contributing factors:

• Poor flexibility
• Poor muscle strengths
• Weak glutes improper or no warm up 
• A history of hamstring injury
• Doing too much too soon

How do you treat a hamstring injury?
The severity of the injury will determine the method for healing. This is because of the amount of pain and the limited ability to use muscle. A third-degree injury normally results in a trip to the physician for evaluation and professional advice moving forward. Less severe injuries can be treated at home. Here are some of the main pointers: 

• After an injury, be sure to rest the injured muscle, sometimes for multiple weeks. 
• Anti-inflammatory can be effective in terms of treating pain and potential swelling. 
• R.I.C.E – Rest, apply ice, compression and elevate the leg if possible. 
• A thigh wrap can be applied to provide support for the healing muscle. 

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How to Prevent an Injury

• Thorough warm-ups
• Stretching after a workout
• Avoid doing too much, too soon!

Lifeguards are an integral part of the staff at a Swimming Pool. It is safe to say that becoming a lifeguard is a route to a fulfilling job that could lead to you saving someone’s life one day!  They keep everyone safe whilst helping to provide a fun environment.
The role can be offered as a full-time job, within an apprenticeship (that is certainly the case for many Swim UK apprentices), or can be offered on a part-time/casual basis. Flexibility, with different shifts means it is often taken up by young people at college or university.
Becoming a lifeguard also provides an excellent foundation for a career in the leisure industry. For example, Apprenticeships that are offered through Swim UK involve lifeguarding on pool side but gives you the opportunity to progress into roles such as Swimming Teaching, Leisure Operations, Management and much more. 

Becoming a lifeguard – First Steps

To become a lifeguard, you have to become a qualified pool/beach lifeguard (depending on where you want to work). Bear in mind that in the UK, there are more pool lifeguard opportunities, than beach lifeguard. Beach lifeguard jobs are almost always summer jobs.
In order to become a beach lifeguard, you will need to complete the National Vocational Beach Lifeguard Qualification (NVBLQ). And in order to become a pool lifeguard, you will need to complete a National Pool Lifeguard Qualification (NPLQ). These courses are offered by Swim UK through the Royal Lifesaving Society (RLSS). For more information on the RLSS, visit: http://rlss.org.uk. Swim UK also offer the opportunity for people aged 15-24 to complete an NPLQ course completely free through our #StepIn2Sport programme! This gives young people the opportunity to get FREE qualifications to get them started in the leisure industry! 
 
NPLQ Requirements:
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• You must be 16+ years of age at the time of taking the NPLQ assessment.
• You must be able to jump / dive into deep water, swim 50 metres in less than 60 seconds, swim 100 metres continuously on front and back in deep water, tread water for 30 seconds, surface dive to the floor of the pool and climb out unaided without ladder / steps and where the pool design permits.

NVBLQ Requirements:
Candidates must be:​

• 16-years-old or over at the time of the assessment
• Have a good level of fitness
• Able to dive to a depth of up to 2 metres without a danger to their hearing
• Tread water for two minutes
• Climb out of deep water unaided and without steps
• Be competent at swimming in the sea
• Be able to swim 400m in less than 7 and a half minutes using a continuous front stroke and showing urgency

 
Once I’ve qualified?
Once you’ve completed your National Pool Lifeguard Qualification (NPLQ), you’re fully qualified and ready to find a job as a pool lifeguard! Take a look at some current lifeguard jobs available in summer 2018(link will go here).
 
Lifeguarding is an extremely dynamic opportunity. It really is what you make it… you can use it as a part-time job or use it to kickstart a career in the very broad leisure industry. 

Managed to get yourself a job interview? Great job! However, the work has only just begun. Preparation is absolutely essential for a job interview, no matter what the industry is that you’ve chosen to go into. You need to prove to these people that YOU are the one for this job and give them no reason to look further. Here are a few tips to help you prepare:
 
Know the job - Job postings are carefully crafted to convey a message to potential applicants. Have you thoroughly reviewed and analysed the job posting? Doing so can give you valuable insights into what a company is looking for to fill a particular vacancy with the right candidate.
 
Know the company - The internet has opened up a whole new world to job seekers. There's no "flying blind" when it comes to selling yourself to a company you don't know. Researching the company doesn't just help you to be more prepared to answer any question that come your way; it also indicates initiative and interest to employers.
 
The clothes make the man/women - For better or for worse, we live in a world where material things matter. You can tell a lot about a person by the way they dress… The expected dress code will typically vary in different workplaces but dressing smart is absolutely essential.
 
Always have questions to ask – This is hands down, one of the most important parts of making a good first impression. Asking logical questions about the business and the role is a key indicator that you have done your research and that you are really keen.
 
Etiquette matters - You're not just being judged on what you say during an interview. You're also being judged on what you do. Body language plays an increasingly important role with employers: sit upright, maintain eye contact, and pay attention. Demonstrating the ability to listen during an interview is just as important as answering questions. The best interviews include both give and take: they're a discourse as opposed to a stilted series of questions and answers. The more engaged you are in the conversation, the more engaged a hiring manager will be by you.