How to Avoid Injury at Rugby

Step-by-Step Guide

1. 1

   Step 1: Exercise regularly to ensure that you are physically fit enough to withstand the strain of a rugby match.

   Developing strong core muscles in the back, in particular, will prevent injuries.
2. 2

   Step 2: Train thoroughly to learn good techniques

   Many injuries occur from avoidable play errors. ,, This will prevent damage to your teeth and give some protection against injuries to the head and jaw.
   
   Either obtain a custom-made mouthguard from your dentist or buy a 'boil-and-bite' shield. , Wear lightweight padding on your shoulders and chest. ,, They are designed to minimise serious injuries.
   
   In particular, never deliberately cause a scrum, ruck or maul to collapse. ,
3. 3

   Step 3: especially for tackling and scrums

4. 4

   Step 4: before you play competitively.

5. 5

   Step 5: Before playing a match

6. 6

   Step 6: warm up for 15-30 minutes

7. 7

   Step 7: with plenty of stretches.

8. 8

   Step 8: Use a mouthguard (gum shield).

9. 9

   Step 9: Protect your head with a plastic scrum cap.

10. 10

    Step 10: Drink plenty of liquids during a match to avoid dehydration and heatstroke.

11. 11

    Step 11: Always follow the rules of the game.

12. 12

    Step 12: Withdraw from the game immediately if you suffer a blow to the head resulting in even momentary loss of consciousness

13. 13

    Step 13: or in temporary mental confusion or loss of balance.

Detailed Guide

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