Get active with Charlotte

5pm Monday's before training

At KiaOra we have a fantastic and free netball fitness programme.

Charlotte Daly is our Fitness Coach – she aims to run weekly sessions with netball specific fitness drills which are open to all players in the Club, and complement team training.

While Charlotte is not a qualified group trainer, she has a passion for fitness and works with you to improve your fitness and endurance, so that you can get the most from your netball and prevent injury.

Sessions are varied and fun, with elements of strength and cardio, light competition and music!

The club has just purchased some new fitness gear to add to its current collection of toys including: ladders, medicine balls, power bags, and skipping ropes. 

Keep an eye out for Pre Season Training dates…


Habit Physiotherapy

In the unfortunate event of injury, Kia Ora Netball players can use Habit Physiotherapy with a free initial consultation and $20 follow up visits. To find out more about our very own Physio, Penny and the services that are offered by Habit click here.

Penny's top tips

I have heard too much H.A.R.M going on post injury, everyone knows Rice but do you all know harm?


A soft tissue injury such as a sprain, strain, or bruise should immediately be treated with the R.I.C.E.D. procedure:

Rest reduces further damage. Avoid as much movement of the injured part as possible to limit further injury. Don’t put any weight on the injured part.

2. ICE
Ice cools the tissue and reduces pain, swelling and bleeding. Place ice wrapped in a damp towel onto the injured area.
Apply ice for 20 minutes every two hours for the first 48 hours.

Firm bandaging helps to reduce bleeding and swelling. Ensure that bandaging is not so tight that it cuts off circulation or causes tingling or pain past the bandage. Bandage the injury between ice treatments.

Elevate the injured area to stop bleeding and swelling. Raise the injured area on a pillow for comfort and support.

Consult a medical professional such as a doctor or physiotherapist (Habit 044999940) especially if you are worried about the injury, or if the pain or swelling gets worse. If the pain or swelling has not gone down significantly within 48 hours, also seek treatment.



Once the injury has been diagnosed and treated, avoid the H.A.R.M.- factors for 72 hours:

Heat increases the bleeding in the injured tissues. Avoid hot baths and showers, saunas, hot water bottles, heat packs and liniments.

Avoid alcohol as it increases the bleeding and swelling around soft tissue injuries and delays healing. It can also mask the injury’s pain and possible severity, which may result in the player not seeking treatment as early as they should. If a player has a suspected head injury alcohol MUST be avoided.

Running, or exercise of the injured part, will cause further damage. Do not resume exercise within 72 hours of the injury unless a medical professional clears the player.

Massage causes an increase in bleeding and swelling and will prolong the rehabilitation process when done within 72 hours of the injury. I would also include anti inflammatory medications for 48 hours. 

See you back on court soon!