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Daniel Ricciardo has revealed that he thought he’d never race in F1 again and has to remove “all ego and status” this year in order to secure a return to the grid. After 11-and-a-half consecutive seasons with a seat in F1, the likeable Aussie was dropped by McLaren at the end of the last campaign following a disappointing two-year spell and failed to find another team to take him on as one of their two race drivers. At the age of 33, he was forced to swallow his pride and accept a role as reserve driver at Red Bull, doing “everything the drivers are doing… other than the driving”, in pursuit of one of those 20 golden seats on the grid. And last week his chance came as he was chosen to replace the axed Nyck de Vries at AlphaTauri, officially on loan from Red Bull to their sister team for the remainder of the season, meaning he will be in the cockpit at the Hungarian Grand Prix this weekend. It is a lifeline back into F1 and even though he ultimately only missed 10 races, the now-34-year-old admits he thought his career was over. “After Abu Dhabi last year, I wasn’t sure if I’d ever race again,” Ricciardo revealed to The Independent in an exclusive interview. “But coming back this year, I removed all ego and status. “I do think this year will be the best thing that’s ever happened to me and it will boost me now for the rest of my career. It honestly came at the right time… everything happens for a reason.” Ricciardo tried to make the most of his enforced time off, escaping the mental and physical rigours of F1 for a life of attending Super Bowls, PGA Tour golf events and Met Galas in New York. He enjoyed those moments, and loved being able to return to Australia for his birthday earlier this month for the first time in 17 years, but the competitive itch soon returned. “I’ve really enjoyed this time off, to have the time for myself,” he said. “Last week I went home to Australia for my birthday, I haven’t done that since I was 17. “It honestly came at the right time. Look, I wish those two years [at McLaren] were better. But it’s given me a mental break because the competition is intense, as much as we love it. It consumes a lot of you so I feel for me to bring my cortisol levels down a little bit, I just feel a lot more balanced this year. “I didn’t want to see a gym for a while. I just wanted to eat and drink with my mates. Out of principle, I wanted to give myself a break. Just to allow myself to put on a few kgs. It felt really good, I trained just once in December and January. “I got to February and remember thinking ‘yeah, I’m done.’ I’d had enough. I didn’t feel like drinking every weekend and partying all the time. I wasn’t going crazy but I thought ‘this life isn’t for me just yet’. “And then I became very self-motivated. I wanted it to come from me, I didn’t want someone telling me to run. I had this urge and desire to be back on the grid – and I’ve never enjoyed training so much. I’ve got more energy to train and the desire has increased, especially not being jet-lagged every fricking week!” After an impressive Silverstone tyre test at the British Grand Prix in F1’s fastest car, Red Bull chiefs Helmut Marko and Christian Horner swiftly made the call to get Ricciardo in the AlphaTauri. And the potential carrot is even greater than a permanent seat at one of the grid’s backmarkers. It’s an open secret that Horner is becoming increasingly frustrated with Sergio Perez, as the Mexican’s increasingly poor performances aren’t giving Red Bull teammate Max Verstappen the support he needs on his unstoppable march to the title. The second driver slot at Red Bull could well open up as soon as the end of this season and, with impressive performances at their sister team, Ricciardo could put himself in position to be sharing a garage with Verstappen. He admits that the ultimate ambition – race wins, maybe even a world championship – is still at the forefront of his mind. “That is the reason I would come back,” added Ricciardo. “I still believe I can do it. I feel like the Red Bull Daniel. He is still here.” Read More Daniel Ricciardo on his F1 comeback, the moment he decided to race again and how he wants his career to end Red Bull has handed Daniel Ricciardo the first step to Sergio Perez’s seat Daniel Ricciardo returns to F1 as he replaces Nyck de Vries

The destruction of the Nova Khakhovka dam will likely turn Ukraine’s southern fields “into deserts” within the year – sparking a global food security crisis, top Ukrainian officials have warned. Ukraine’s emerency services are carrying out rescue operations across dozens towns and villages in the wake of the dam – which is under Russian occupation – unleashing the waters of one of Europe’s largest reservoirs across the war-torn south. The deluge has destroyed homes, drowned animals, severed clean water supplies and forced thousands of people to evacuate. The sudden emptying of the reservoir has crippled key irrigation systems in three surrounding regions. That has stopped the water supply to nearly 600,000 hectares of agricultural land, and endangered the production of 4 million tonnes of grain and oil crops, Ukraine's agricultural ministry wrote in a statement. “The fields in the south of Ukraine may turn into deserts as early as next year,” the ministry said, adding that the surrounding countryside and water supplies have also been destroyed and fish stock killed. “In total, according to preliminary calculations, the losses from the death of all biological resources will amount to [$285 million dollars],” it concluded. Mykhailo Podolyak, a chief advisor to President Zelenksy, warned this “global ecological disaster” could impact worldwide food supplies, as Ukraine, nicknamed the bread basket of the world, is a major producer of grains and oils. “The instantaneous death of a large number of fish and animals, the waterlogging of drained lands and the change in the climatic regime of the region will later be reflected in the food security of the world,” he told The Independent. Ukraine holds the western bank of the Dnipro River near the dam - where some 16,000 people were affected by the flood. Russia controls the eastern side, which is lower and more vulnerable to flooding and where some 22,000 people are impacted. About 3,000 people have already been evacuated from flooded areas on both sides of the river, officials said. The Ukrainian military has blamed Moscow for the attack, saying Russia wants to prevent an advance by Ukrainian forces. The Kremlin denies the accusations saying Kyiv is seeking to distract from a “failing” counteroffensive, that is ongoing. The Kakhovka hydroelectric dam and reservoir are essential for drinking water and irrigation for a huge area of southern Ukraine and the Crimean Peninsula, which has been occupied by Russia since 2014. It lies in a part of the Kherson region that has been controlled by Moscow's forces for the past year since President Vladimir Putin launched his invasion. On Wednesday the authorities and charities rushed to get drinking water and food supplies to the flooded areas and to help save those who are stranded. In the city, people used boats and rafts to try to find missing inhabitants, while others waded through knee-deep water clutching their belongings. “There were people standing on the street just in their underwear because the water had come in too fast and submerged their homes and belongings,” said Yuliya Konovalova, an aid worker who works for Ukrainian animal charity Hachiko. She had spent the day bringing hot meals and water to the inhabitants of Kherson, and rescuing and feeding stranded pets. "The water was rising so fast we hope those people manage to escape,” she added. She said in the centre of the city trains were leaving every two hours despite the flooding and the shelling to ferry people to the nearby city of Mykolaiv “It is a disaster, it is a catastrophe, it is difficult to understand how it is possible.” “It was a really painful day, on the way back I was crying,” she added breaking down in tears. Ukrainian President Volodymyr Zelensky said that Russian soldiers were shooting from a distance while rescue attempts were in progress. "As soon as our helpers try to save them, they are shot at," he told German newspapers Bild and Die Welt and also Politico. The country’s deputy prime minister, Oleksandr Kubrakov, also warned of drifting landmines unearthed by the flooding. "Water is disturbing mines that were laid earlier, causing them to explode," Mr Kubrakov said. “As a result of the flooding, infectious diseases and chemicals were getting into the water,” he added. Mr Zelensky said later said on Telegram he had spoken to French President Emmanuel Macron about the environmental and humanitarian situation in the Kherson region. "I laid out Ukraine's general needs in dealing with the disaster. And we discussed the possibility of involving international mechanisms to investigate its causes," the president said. Meanwhile, in his first public comments on the disaster, President Putin repeated Moscow's line that Ukraine is to blame for destroying the Kakhovka dam. In a call with Turkish President Recep Tayyip Erdogan, Mr Putin alleged that Kyiv authorities had escalated "war crimes, openly using terrorist methods and staging acts of sabotage on the Russian territory," the Kremlin said in its account of the call. Read More Ukraine-Russia war news – live: Exploding mines float through floodwater after Kherson dam attack ‘Hard to control emotions’ amid Kherson flooding, says Ukrainian aid worker A dam bursts, but this barbaric attack will not halt Kyiv’s ‘big push’ Ukraine’s long-term future to be on agenda at Sunak and Biden meeting The Body in the Woods | An Independent TV Original Documentary The harrowing discovery at centre of The Independent’s new documentary

With Wimbledon underway and Nick Kyrgios already out due to injury, is tennis actually any good for you? Every tournament brings fresh injuries into the public eye, but the sport’s praises are often sung by fitness fans all over the world. So, how does it weigh up health and safety-wise? Is it worth investing some time in the sport if you enjoy Wimbledon? Tennis elbow The most common injury in tennis is tennis elbow, says Lucy Macdonald, physiotherapist at Octopus Clinic, and it’s something which has affected the likes of Andy Murray and Venus Williams. “Tennis elbow is the generic term for pain in the elbow, normally where irritation of the tendon runs over the elbow.,” she says. “It is often caused by a sudden overload on a tendon, in a way it is not used to, and it cannot cope with the forces that are on it. Treating it involves modifying what you are doing. “It can also be caused by other racket sports, and even things like breastfeeding a baby or cutting hedges and gardening,” she explains. But, it isn’t the end of tennis dreams. You can treat it. “Do not completely rest, modify the load going through the elbow, reduce the frequency and longevity of playing tennis, but things like physical support and tape can also help. “Changing your technique to take pressure off the tendon can help,” Macdonald explains. “The long-term treatment is to gradually build up the resilience of the tendon – a top spin stroke adds the most pressure – and alongside that, use static contractions – exercises that are just contracting the muscle, holding it and then relaxing.” Wrist injuries Kyrgios has pulled out of Wimbledon already, due to a wrist injury. “People may get wrist injuries if they fall and fracture the wrist. Or if they get a repetitive strain injury – if you use your wrist a lot in terms of the strokes you use with a lot of topspin – you can get some overuse and cause a flare up,” says Macdonald. Ankles and knees “Being on a slippery court, it can be easy to go over on your ankle,” she continues. “It happens in a lot of sports, if you’re running for a ball or trying to change direction. “You might get some knee problems, as they take such a hit generally with any propulsive sport – you get wear and tear on the knees, and sudden twists could impact your medial meniscus. Strength training is the best thing for that.” The benefits Should you be worried about all these injuries if you want to start playing, though? “The main cause of injuries in tennis is the sporadic nature people play it. If they suddenly go and play once every few months, the body is not used to the movements required in tennis, ” Macdonald notes.“You may suddenly run across the court and strain your calf or rupture your Achilles, because you haven’t run in months. “If you play it regularly and are consistent with the amount you play, it can be really beneficial,” she says.Any exercise is good, but the social aspect of tennis is hugely motivating, if you’re meeting up with three friends to play tennis, you have to show up – it gets you exercising regularly if you do it consistently. Tennis is beneficial for “increasing your heart and breathing rate, which is really good for your cardio and respiratory system. It keeps the range of motion in your shoulders, improves your balance with direction changes, and reduces your risk of falling,” says Macdonald. So, don’t let the risk of injury put you off. “There are so many positives that outweigh the negatives. Exercise, in general, extends your life span, and every illness out there is reduced by doing exercise. Even though it may have some impact on our musculoskeletal system, it is overwhelmingly positive for your mental and physical health.”

Whether you’re taking on a marathon or running a 5k parkrun, your feet will make or break a run and a problem could put you off the activity for good. “Runners’ feet take a real battering, as you will know if you have recently run a marathon or even if you are new to running,” says GP Dr Gill Jenkins, an adviser to Excilor. “Feet bashing on hard ground, sweaty socks and shoes can all play havoc with your feet.” So, what problems could you face and how can you stop them hindering your progress? Blisters “Hot and sweaty feet usually mean blisters. As you start to run, your feet sweat, and the moisture in your shoes can cause friction, leading to blisters, says Joss Baldwin, Runners Need buyer. “Investing in a pair of running shoes made from breathable fabrics, with mesh vents on the uppers, boost airflow and allow any moisture to escape your shoes – reducing your risk of blisters,” “It’s also important to ensure your running shoes fit properly – shoes that are too tight or too loose increase the chance of rubbing and friction, only adding to the likelihood of blisters occurring.” Many trainer brands and sports shops such as Runners Need and ASICS offer gait analysis to help you choose the best-fitting shoes. “While breathable trainers are vital, wearing the appropriate socks will reduce your risk of soreness and rubbing. Invest in a good pair of technical run socks to keep your feet cool and wick the moisture away from your skin. Features to look out for are technical and sweat-wicking fabrics, mesh ventilation under the arch, as well as a snug fit,” says Baldwin. Athlete’s foot “Athlete’s foot is a fungal infection that occurs between the toes but can spread to the top and bottom of the foot if not treated. It can be very itchy and sore if the skin breaks, plus it spreads quickly in damp environments including running shoes but also changing rooms,” says Jenkins. It should not be ignored, and there are plenty of quick and easy treatments available in pharmacies. Ankle pain “When you’re first getting into running, foot problems can be common, but the good news is they are mostly avoidable,” says Baldwin. “Sometimes it is simply a case of getting your body used to the new activity, but all the time we see new runners in shoes that aren’t right for them. Overpronation, where your foot rolls in excessively, poor fitting and worn-out cushioning can cause a myriad aches and pains in your body. All are really easy to correct by getting a proper shoe fit and gait analysis.” There are different shoes for different activities that can protect your ankles and feet. “Everyone’s feet are different and that means everyone’s running shoe requirements are unique. Choosing the right shoe for your run can help avoid ankle pain,” says Baldwin. “If most of your training is on pavements, then road shoes are for you. With more cushioning than trail or lightweight race shoes, these will provide shock absorption to minimise your risk of injury. If you’re running through soft, muddy trails, you’re better off in a pair of trail shoes with a deep tread that offers better grip and ankle support, vital for running on uneven terrain. On pavements, however, these shoes will be uncomfortable as the studs will press into the soles of your feet and will wear away quickly.” He adds: “If you’re doing a little of each, you should consider a hybrid running shoe. These shoes work well on both roads and mixed trail conditions with a balanced mix of grip and cushioning.” Toenail problems “Toenail problems are commonly caused by a fungal infection and research for Excilor showed 49% of sufferers not aware they had a fungal nail infection,” says Jenkins. “Infections are incredibly common, especially with runners, and are also highly contagious, thriving on damp feet. Symptoms include discoloured nails and itchy and painful feet. Treat nail infections immediately as they can worsen rapidly.” Similarly, running long distances may damage the toenail itself. “The longer we run the warmer our feet get,” says Baldwin. “As they get warmer, they actually start to swell and become bigger. It is really important to take this into account when selecting your shoes. Typically we need to size our running shoes bigger than our normal shoes to stop our toes hitting the end of the shoe, which can cause our toes – and toenails – to become sore or bruised.” Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live Paparazzi driver says Harry and Meghan chase was ‘catastrophic experience’ Regular exercise may lower risk of women developing Parkinson’s disease – study Number of children trying vaping rises 50% in a year