Common Injuries in Rugby and how to Avoid them

Rugby is a high-impact contact sport that requires strength, agility, and speed. With such a physically demanding sport, musculoskeletal injuries are common. The most common rugby injuries involve the lower limb, upper limb, and head/neck. With injuries being so common in rugby it is important to adopt a number of different strategies to mitigate the risk.

1.Hamstring Strains

Hamstring strains are one of the most common musculoskeletal injuries in rugby. The hamstring muscle group is located at the back of the thigh and is responsible for hip extension and knee flexion. A hamstring strain can be caused by sudden acceleration, deceleration, or change of direction.

Prevention:

• Complete a thorough warm-up.
• Include appropriate speed work in training programs so the hamstring muscles are capable of sustaining high forces.
• Include specific hamstring strengthening exercises regularly eg. Nordics.

2. Ankle Sprains

Ankle sprains are also common in rugby. Ankle sprains occur when the ligaments that hold the ankle joint in place are stretched or torn. This injury is usually caused by a sudden twist or turn of the ankle.

Prevention:

• Complete a thorough warm up.
• Ankle mobility exercises.
• Regularly complete balance and proprioceptive training to improve ankle stability.
• Improve calf strength.

3. ACL Tear (Knee)

The ACL (anterior cruciate ligament) is a ligament in the knee that provides stability and support. ACL tears are a serious injury that can require surgery and a long rehabilitation process. ACL tears are often caused by sudden changes in direction or awkward landings.

Prevention:

• Graded exposure to change of direction
• Unilateral and bilateral lower limb strengthening exercises 

4. Shoulder Dislocation

Shoulder dislocation occurs when the upper arm bone pops out of the shoulder socket. This injury can be caused by a direct blow to the shoulder or a fall onto an outstretched arm.

Prevention:

• Unilateral and bilateral upper limb strengthening exercises.
• Graded exposure to upper body plyometric exercises
• Proper tackling technique

In conclusion, musculoskeletal injuries are common in rugby. However, rugby players can take steps to prevent these injuries by engaging in regular strength and stability training exercises, wearing proper gear, and avoiding dangerous tackles and collisions. If you’d like to learn more about injury prevention strategies for rugby, book an appointment with our EP Sam Johansen.