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Rugby Hurts: How to Prevent Injuries Becoming a Long-Term Problem

Writer's picture: Mike ThieleMike Thiele

Updated: Dec 10, 2024


Rugby is a fast-paced, physical sport played by men and women across all levels. While it offers numerous benefits — such as improved fitness, teamwork, and social connections — it also has a higher injury rate than many other sports:

  • 1 in 4 players are injured during a rugby season.

  • Injury rates are three times higher than football.

  • Tackling accounts for 60% of all injuries, with players performing an average of 20–40 tackles per match.


Common Rugby Injuries


Rugby injuries span a range of severities, with the most common being:

  1. Muscle strains and bruises (contusions): Account for over 40% of injuries.

  2. Ligament sprains: Make up 30% of injuries.

  3. Dislocations, fractures, and lacerations: Occur less frequently but can be severe.

  4. Overuse injuries: Result from repetitive strain.

  5. Head injuries: Comprise 5–25% of injuries, with 44% of these being concussions.

Concussions are particularly concerning due to their potential for long-term effects, including cognitive issues and delayed recovery. Proper management is critical and will be addressed in an upcoming blog post.


Age-Related Rugby Injuries


Younger players (ages 10–18):

  • Variability in physical development makes them more susceptible to injuries.

  • Injuries often occur at growth plates (ends of bones), leading to unique challenges.

Adult players (ages 24–34):

  • High intensity of training and match play increases the likelihood of muscle strains and overuse injuries.


Tips for Injury Prevention


Preventing rugby injuries requires proper preparation, technique, and recovery. Here are some actionable tips:

For Young Players:

  • Start slow: Begin conditioning exercises at least a month before the season starts.

  • Focus on flexibility: Include stretching and core stability exercises in training.

  • Avoid overtraining: Ensure adequate rest between games and training sessions.

  • Encourage autonomy: Allow players to participate at their own intensity and pace.

For All Players:

  • Warm up and cool down: Essential to prepare muscles and prevent stiffness.

  • Practice proper tackling techniques: Reduces the risk of head and shoulder injuries.

  • Use protective gear: Invest in well-fitted headgear and mouthguards.

  • Stay hydrated and maintain nutrition: Supports recovery and optimal performance.


When to Seek Medical Help


Ignoring injuries or pushing through pain can lead to delayed healing and, in some cases, long-term damage. This is particularly important for younger players with developing bodies. If in doubt, consult a physical therapist or sports injury specialist. Early intervention ensures a safer return to the game.


At Uplift Wellness, we provide tailored rehabilitation programs for common rugby injuries, from muscle strains to concussion recovery. Our goal is to keep you in the game safely and effectively..


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