BACK TO BASICS:
With the average player putting in anything between 20-40 tackles per match it is no surprise that the injury rate is 3 times higher than that of football, with the top 4 injury areas including head, shoulders, knees…and hands!!
Research shows most injuries occur in the initial few months of the season (often due to a lack of preparation in pre-season training)and so it is no wonder that come March, players are often nursing more than one injury throughout their game! To get through the final push and often most competitive part of the season, it is key that recovery and injury rehab is as thorough and frequent as possible.
Simply start with the basics!! Do I use hot or cold?
Cold/Ice is used for injuries which are acute (i.e. new, often associated with swelling and/ or bruising). The ice reduces such swelling by discouraging blood flow to an area which has cool temperatures. It is also used for inflammatory conditions such as tendonitis where, after activity, the affected area may be prone to reddening, increased sensitivity and raised temperature due to irritation.
Heat (hot water bottle/ warm baths/ wheat packs) is more suited to the longer existing injuries
including sprains, muscle tightness and joint stiffness. Heat promotes blood flow to enhance healing, flexibility and reduce pain.
It is important at the end of season to use these simple commodities appropriately to ensure that injury recovery is as efficient as possible and minimizes the event of a further secondary injury!
BODY LAB NI Physiotherapist Colleen McMahon 
Over the coming months Body Lab NI will be bringing you helpful tips and advice on how to cater to all elements of your physical rugby performance including nutrition, strength & conditioning and injury prevention.
To talk to one of our professional please contact us on 02890859698 or info@bodylabni.com
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