Rugby: returning after an injury

Risks and order of return

Tackles, scrums and sprints load the neck, shoulders, hamstrings and knees; resume without contact, then progressive contact, and matches last.

Rugby: running and passing first, then non-contact training. Tackles, rucks and scrums come back last, with your healthcare professional’s agreement.

Bringing the movement back in four stages

1. 1

   Light running and passing alone or against a wall, no contact.

2. 2

   Passes and kicking in pairs, low intensity, no tackling.

3. 3

   Team training without contact, changes of footing, lineouts without lifts.

4. 4

   Tackles, scrums, rucks, sprints, then matches.

Common injuries in this sport

• Shoulder (rotator cuff)Resume without tackling or scrums, then light contact, and scrums last.
• Neck (cervical)Strengthen the neck before any contact and only return with your health professional’s approval.
• HamstringsSprints are the last stage; build speed gradually.

Preparation exercises

• Neck isometrics

  Hand against the forehead, then against the side of the head: push gently without moving, 5 seconds, in each direction.

  To start: 5 pushes of 5 seconds in each direction, once a day.

  Variations, mistakes and progression

  Easier

  Push very gently, at 20% of your strength.

  Harder

  10-second holds, a little more force.

  Common mistakes

  • Letting the head move.
  • Shrugging the shoulders.

  Moving on

  When 10 seconds in each direction is pain-free.

• Scapular retraction (band row)

  Band anchored in front of you, pull the elbows back bringing the shoulder blades together, return over 3 seconds.

  To start: 3 sets of 12, 3 seconds back, every other day.

  Variations, mistakes and progression

  Easier

  No band, just bring the shoulder blades together.

  Harder

  Stronger band, with a 2-second hold at the back.

  Common mistakes

  • Shrugging the shoulders to the ears.
  • Pulling with the hands rather than the shoulder blades.

  Moving on

  When 3 × 15 with a medium band is easy.

• Glute bridge

  Lying on your back, knees bent, lift the hips squeezing the buttocks, hold 2 seconds, lower slowly. Later: on one leg.

  To start: 3 sets of 12, 2 seconds at the top, every other day.

  Variations, mistakes and progression

  Easier

  Smaller range, feet closer to the buttocks.

  Harder

  On one leg, then with your shoulders on a sofa.

  Common mistakes

  • Arching the lower back instead of squeezing the glutes.
  • Letting the knees drift apart or together.

  Moving on

  When 3 × 12 on one leg is easy, with the pelvis staying level.

• Nordic hamstring lowers

  advanced

  Kneeling with ankles held by a partner, lean forward as slowly as you can then catch yourself with your hands. Few repetitions.

  To start: 2 to 3 sets of 3 to 5, twice a week at most.

  Variations, mistakes and progression

  Easier

  Lower only a short way, or use a band fixed behind you for help.

  Harder

  Longer, slower lowering, then more repetitions.

  Common mistakes

  • Bending at the hips to make it easier.
  • Doing too much at once: strong soreness for several days.

  Moving on

  When 3 slow sets of 5 do not leave soreness for more than 48 hours.

• Farmer’s carry

  Carry a moderate weight in each hand (or one side only), back straight, walk 20 to 30 slow steps.

  To start: 3 walks of 20 to 30 steps, every other day.

  Variations, mistakes and progression

  Easier

  Lighter weight, both hands.

  Harder

  One side only (more core work), or heavier.

  Common mistakes

  • Leaning the trunk towards the weight.
  • Shrugging the shoulders.

  Moving on

  When 3 × 30 steps is easy with a moderate weight on one side.

• Bear crawl

  On all fours, lift your knees a few centimetres off the floor, back flat: move slowly forward with opposite hand and foot, 4 steps forward then 4 back.

  To start: 3 sets of 4 steps forward and 4 back, every other day.

  Variations, mistakes and progression

  Easier

  Knees lifted in place, held 10 to 20 seconds, without moving.

  Harder

  More steps, then sideways, then faster.

  Common mistakes

  • Hips too high.
  • Pelvis swaying with each step.

  Moving on

  When 3 × 8 steps each way are done with a stable back and no wrist or shoulder discomfort.

The doses are starting points. Stay at 2 out of 10 discomfort at most, during and the next day; otherwise switch to the easier version or go back to the previous exercise.

Equipment and set-up

• A mouthguard and headgear if recommended by your club.
• Suitable shoulder padding if you wear it.
• Boots suited to the pitch.