Preventing Rugby Injuries
Our founder and physiotherapist, Mike Aunger looks at rugby and how to prevent rugby injuries.
Rugby is a fantastic sport, known for its combination of physicality, speed, and teamwork. Having played rugby for over 20 years and working as a physiotherapist at the highest levels of the sport to optimise athlete health and performance, I know first-hand that with the demands of the game come increased risks of injury. By integrating science-backed strategies into training and preparation, players can significantly reduce the likelihood of injuries while optimizing their performance.
Here’s what every rugby player, coach, and team need to know about preventing injuries and staying at the top of their game.
Understanding Rugby’s Injury Profile
Rugby players are exposed to unique physical challenges. The sport requires powerful sprints, rapid directional changes, and high-impact collisions—all of which increase the risk of injury. Common issues include:
Muscle Strains
Due to the speed of the modern game and the requirement for many changes of direction and both acceleration and deceleration forces, muscle injuries are common place. Having appropriate strength in the key muscle groups is a key factor in reducing these types of injuries.
Joint Injuries:
There are many common joint injuries we see in rugby players, including ACL tears, ankle sprains and shoulder injuries. They can occur due to sharp directional changes, awkward landings and impact with other players.
Strength in both the ligaments, tendons and muscles that support a joint is again a key aspect of reducing these types of injuries. Training smaller muscles around a joint with the same principles of strength and conditioning can help to support the joint more effectively and reduce the injuries we see.
Overuse Injuries: Such as tendinitis or joint stress from repetitive actions.
More common in the warmer months when pitches and surfaces are harder, or when the training volume and intensity is not matched with adequate recovery. A solid strength and conditioning plan alongside a sensible training regime can help players when they go through phases of the season where the playing and training schedule increases.
Concussions:
High-impact collisions make head injuries a significant concern, the most obvious way to reduce these injuries is by wearing appropriate headgear and having baseline of a player’s normal cognitive state. Sometimes head injuries are unavoidable but understanding what their normal is, allows them to return to sport in the safest possible way.
By addressing these risks systematically, we can improve player safety and longevity in the sport.
The Core of Injury Prevention: Preparation and Practice
1. Prioritise Warm-Ups and Cool-Downs
A proper warm-up isn’t just tradition—it’s essential for preparing muscles, joints, and the cardiovascular system. A science-backed warm-up includes:
Dynamic stretches: To improve range of motion in key areas like hips, shoulders, and hamstrings.
Sport-specific drills: Activating muscle groups needed for sprints, tackles, and jumps.
Cool-downs, often neglected, are equally critical. Incorporating static stretching and light mobility exercises can reduce muscle tightness and enhance recovery.
2. Strengthen to Protect
Building strength is one of the most effective ways to shield the body against injury. Rugby-specific strength training should focus on:
Core Stability: A strong core protects the spine and supports explosive movements.
Lower Body Strength & Power: Strengthening glutes, quads, and hamstrings for sprinting, tackling, and scrummaging.
Upper Body Resilience: Enhancing shoulder and back strength to withstand the demands of rucking and mauling.
To understand where deficits may exist, a pre-season assessment that benchmarks a player’s key muscle groups can be a very useful tool for reducing injury but also returning the player back to optimal performance if an injury happens.
At Technique Health and Fitness our benchmarking allows us to develop strength & conditioning programs that are tailored to the individual athlete, addressing any weaknesses or imbalances identified during assessment.
3. Master Technical Excellence
Good technique is your first line of defence against injury. Whether you’re a player or a coach, prioritize the following:
Safe Tackling: Proper head positioning and body alignment minimize concussion risk and shoulder injuries.
Controlled Scrummaging: Correct posture and communication in scrums reduce the risk of neck and spinal injuries.
Landing Mechanics: Reinforce proper jumping and landing techniques to protect knees and ankles.
Regularly reviewing and practicing technique is crucial, even for experienced players. At Technique Health and Fitness, we build in jumping and landing drills into our strength and conditioning plans, giving players such as full backs and wingers a system to reduce their risk when going for high balls.
4. Invest in Quality Protective Gear
While no equipment can completely prevent injuries, high-quality protective gear offers critical support. Make sure your kit includes:
Mouthguards: Protect teeth and reduce the risk of jaw injuries and concussions.
Headgear: To cushion impacts and reduce the risk of superficial head injuries.
Padding: Lightweight yet effective pads for shoulders and thighs absorb contact during tackles and rucks.
The gear must fit well to be effective, so don’t compromise on quality or fit.
*Nicky, this might be a chance to introduce Headcase (Betina’s friend runs this company) so perhaps have a chat with her about this and a potential partnership.
5. Recovery Is Non-Negotiable
Many players and teams overlook recovery, but it’s one of the most important components of injury prevention. Recovery should include:
Sleep: The body repairs itself during rest. Aim for 7–9 hours of quality sleep per night.
Hydration and Nutrition: Fuel your body with balanced meals and plenty of fluids to aid tissue repair.
Active Recovery: Incorporate low-intensity activities like swimming or yoga to improve circulation without overloading the body.
Regular Maintenance: Physiotherapy sessions, sports massage, and stretching can address minor issues before they escalate.
The Role of Professional Support
As the founder of Technique Health and Fitness we dedicate ourselves to athlete health, I advocate for regular assessments by a qualified physiotherapist, strength & conditioning experts. Early detection of muscle imbalances or movement inefficiencies can prevent injuries before they occur. Additionally, having a suitably qualified medical team on standby during games and practices is essential for managing acute injuries effectively.
Responding to Injuries: Act Fast and Smart
Injuries are sometimes unavoidable, even with the best prevention measures. If an injury occurs:
Stop immediately: Don’t “play through the pain.” This can worsen the damage.
Follow the RICE protocol: Rest, Ice, Compression, Elevation.
Seek professional help: A quick assessment can determine whether further medical intervention is needed.
Remember, early intervention often leads to faster recovery and reduces the risk of re-injury.
Conclusion: Play Smarter, Stay Stronger
Rugby is a demanding sport, but with the right preparation, technique, and recovery practices, players can stay on the field longer and minimize injury risks. As a physiotherapist, I’ve seen the difference a proactive approach can make—not only in preventing injuries but in enhancing overall performance and confidence.
By prioritizing your health and working closely with medical and coaching teams, you can enjoy rugby safely while achieving your full athletic potential.
Our aim at Technique Health & Fitness is to keep London fit, active & healthy through our team of highly experience physiotherapists, osteopaths & strength & conditioning specialists. We are evidence based and data driven in our approach to treatment.
Our team includes physios and S&C coaches with a rugby playing background all of whom would be delighted to support your ability to play injury-free and be there to fix you if you become injured.
We have clinics in the City and Vauxhall and our physios and osteos would love to help.
Call our team on 0333 3583534, use the button below or email us on info@techniquehealth.org.