Common injuries

• Head injuries account for 5-25% of all rugby related injuries, 44% of which are related to concussion. Less than 10% result in a clear loss of consciousness.
• Ankle injuries are a very common injury sustained in rugby, with ankle sprains of varying severity accounting for 15% of injuries sustained whilst playing rugby.
• Muscular strains account for 40% of injuries and common areas include the hamstring, quadriceps, adductors (groin) and calf.
• Other injuries include joint sprains, dislocations, fractures, lacerations and overuse injuries. Between the ages of 10-18 years 35% of all injuries sustained are fractures, with the shoulder and knee being the highest risk.
• Tackle related injuries account for 40-60%, the majority of which affecting the neck and shoulders.

Injury risk relevant to player(s) and position

 Forwards have a greater injury risk than backs due to their greater involvement in physical collisions, with hookers/flankers identified as most at risk.
 In the backs, wingers, fullbacks and centres identified as most at risk.
 Rucks/mauls common for fingers/thumb and head injuries.

PREPARE PREPARE PREPARE

*Studies have shown a higher incidence of injuries in the early stages of the season, demonstrating the importance of pre season conditioning. The aim is to gradually increase the intensity and duration, encompassing defensive skills, tackling technique and absorption of input forces. *

Other factors that increase risk of injury;

 Strength + Conditioning
 Fitness
 Agility
 Ability
 Technique
 Age
 Previous injury
 Nutrition
 Fatigue
 Joint range of movement + mobility

Common injuries according to body part

1) Shoulder
a. AC joint injury
b. Dislocation
c. Rotator cuff tear/tendinitis
d. Shoulder impingement

2) Knee
a. Crucial role ligament
b. Collateral ligaments (MCL/LCL)
c. Meniscus (cartilage)
d. Patellofemoral (knee cap)
e. ITB syndrome
f. Adolescent injuries (Osgood Schlatter, Singding Larson syndrome)

3) Foot
a. Metatarsalgia
b. Plantar fasciitis
c. Stress fracture

4) Ankle
a. Sprain/high ankle sprain
b. Fracture
c. Impingement
d. Peroneal tendinitis
e. Achilles tendinitis

5) Muscular pain
a. Quad, hamstring, calf, adductors
b. Cramp
c. DOMS

6) Back pain
a. Muscular
b. Disc
c. Facet joint
d. Nerve impingement

7) Hip
a. Glut tendinopathy/bursitis (GTPS)
b. Impingement
c. Labral tear

What can you do???

 Improve fitness
 You are most at risk of injury in the early season and in the second ½ of a game
 Attend training regularly
 Perform ‘extras’ to work on fitness/specific areas of weakness/injury
 Warm-up!
 Essential for your cardiovascular system and joint/muscle/tendon/neural pathways
 Simply exercises can dramatically reduced your injury risk
 Just by adding one simple exercise for key body parts (banded rotator cuff exercise, power bands for hip mobility, eccentric loading movements for hamstrings)
 Tackling technique
 Post-match/training recovery
 A cool down aims to reduce your heart rate
 Reduces your body temperature
 Assists in the removal of lactic acid
 Reduced the affects of delayed onset muscle soreness (DOMS)
 Maintains/improves muscle length/joint mobility

How??

 Light jogging performed for 5-10 minutes at 40-50% of your maximum heart rate
 Massage
 Nutrition and REHYDRATION
 Strength and conditioning programmes
 Correct response to acute injuries
 PRICE (Protect, Rest, Ice, Compress, Elevate)
 Medication Paracetamol immediately, NSAIDs (Ibuprofen) after 48 hours, this delay in starting anti inflammatory allows the body to begin the healing process. NSAIDs are used to ‘control’ swelling/inflammation and therefore help with pain control. Studies show if taken too early, NSAIDs could delay healing

 https://www.nhs.uk/conditions/nsaids/