As a fast-moving contact sport, rugby is both high-adrenaline and high-risk. We regularly treat rugby players for trauma-related injuries such as fractures, dislocated joints, foot and ankle injuries, and sprained and torn ligaments and tendons. Knee and shoulder injuries are also particularly prevalent among rugby players.
Adopt a risk management mindset
And, while treatment outcomes for such injuries are often highly successful, clearly it would be better to avoid getting injured in the first place if at all possible. Not all accidents can be prevented but by adopting a risk management mindset, you can reduce your chances of getting injured and minimise the severity of any injuries that do occur.
Here are some questions to ask yourself:
Am I well-prepared?
Think about your fitness levels. It’s important not to go in too hard or too fast but, instead, to build up gradually. Ideally, work on your fitness levels before the start of the season so you’ve achieved a good level of fitness before you begin playing. Build your individual and team skills with the help of a qualified coach to help you prepare for competitive games.
Do I have an effective warm-up and cool-down routine?
It’s really important to warm up and stretch out cold muscles before any kind of exercise, particularly a high-impact game like rugby. Working with a coach to develop a 15-20 minute workout combining aerobic activities and stretches will really benefit your performance on the pitch, as well as improving your strength and flexibility. Remember too to cool down properly after a strenuous workout.
How’s my technique?
Often we see people getting injured as a result of poor technique. Investing in some professional coaching can not only improve your performance but it can also reduce the chances of hurting yourself. For example, you will learn how to depower the scrum, which is when many injuries can occur. Keep your skills and technique up-to-date with regular refresher training. It’s important that you understand the rules of the game and know how to play fairly.
Is my protective gear in good condition?
You need to wear appropriate, well-fitting footwear that is designed for high-impact activities. It needs to be in good condition so don’t keep playing with worn shoes and avoid buying second hand shoes that might not provide sufficient support. If you are concerned about ankle injuries, preventative ankle bracing or taping can provide invaluable support. Wear a mouthguard and, if you have suffered a severe injury in the past, be careful to protect the affected area. If in doubt, speak to a specialist in sports-related injuries who can advise you.
What surface am I playing on?
Sometimes amateur rugby players injure themselves as a result of problems with the pitch. Make sure that someone is responsible for checking the surface of the pitch before a game and removing any potential hazards. Ensure that posts are firmly secured and padded.
Am I well-hydrated and well-nourished?
It’s important to stay well-hydrated by drinking water before, during and after the game. Eating a light, nutritious meal well beforehand will give you sufficient energy for running and tackling, without causing digestive issues.
Do I know what to do if I get injured?
Another common problem is players continuing to play on a damaged limb. This can significantly worsen the original injury and might result in you being out of action for an extended period of time. If you are unfortunate enough to injure yourself, don’t be tempted to continue playing. Seek help from a qualified first aider. For mild injuries use the RICE method (rest the affected limb, ice packs to reduce swelling, elevate the limb above the level of the heart, compression to bring down swelling) and take over-the-counter painkillers.
If the injury is serious (for example, you suspect a fracture, dislocation or serious sprain or rupture), make sure you receive prompt medical help. A doctor will perform a physical examination and may send you for a diagnostic scan to determine the type and extent of your injury. You may need to see an orthopaedic consultant who will be able to advise on the most appropriate treatment plan to get you back on your feet again as quickly as possible. Remember to ensure that you are fully rehabilitated before getting back out onto the pitch to reduce any risk of further injury.
Read more about common rugby injuries. For advice about diagnosis and treatment, contact us.
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