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    Stretch Away From Injury: Fitness & Conditioning

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    lifeadventure
    Stretching is important for rugby players to reduce injury and improve mobility. It should be done before and after exercise to prepare and relax the muscles. There are two main types of stretching - dynamic stretching is done before to prepare muscles, while static stretching is best after to remove lactic acid and relax muscles. Guidelines are provided for an off-season and in-season stretching schedule for both forwards and backs according to the muscle groups.

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    Stretch Away From Injury: Fitness & Conditioning

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    lifeadventure
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    Stretching is important for rugby players to reduce injury and improve mobility. It should be done before and after exercise to prepare and relax the muscles. There are two main types of stretching - dynamic stretching is done before to prepare muscles, while static stretching is best after to remove lactic acid and relax muscles. Guidelines are provided for an off-season and in-season stretching schedule for both forwards and backs according to the muscle groups.

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    Stretching is important for rugby players to reduce injury and improve mobility. It should be done before and after exercise to prepare and relax the muscles. There are two main types of stretching - dynamic stretching is done before to prepare muscles, while static stretching is best after to remove lactic acid and relax muscles. Guidelines are provided for an off-season and in-season stretching schedule for both forwards and backs according to the muscle groups.

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    41 views4 pages

    Stretch Away From Injury: Fitness & Conditioning

    Uploaded by

    lifeadventure
    Stretching is important for rugby players to reduce injury and improve mobility. It should be done before and after exercise to prepare and relax the muscles. There are two main types of stretching - dynamic stretching is done before to prepare muscles, while static stretching is best after to remove lactic acid and relax muscles. Guidelines are provided for an off-season and in-season stretching schedule for both forwards and backs according to the muscle groups.

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    of 4

    * Fitness & conditioning *

    Stretch away from injury


    By Dr Sally Lark, an expert in sports injuries and
    physiotherapy

    Why is it important to stretch?


    Stretching helps reduce injury on the field and in the gym, and aids in the recovery after
    activity.

    Sprinting, changing direction and passing at an angle require rugby players to be supple.
    Stretching improves suppleness, helps muscle recovery after physical activity and can also
    help reduce injuries.

    Flexibility does not mean you have weaker muscles, it means you are
    more mobile and agile. Increasing your mobility can be an advantage,
    making you more elusive on the field. Great players like Shane Williams
    and Conrad Smith dart and move so quickly that the opposition often
    don’t know which way they will turn.

    It is important to stretch prior to and after all physical activity, whether it is a training
    session or playing a game. For example, rugby forwards need flexibility in the shoulders to
    be able to link in the scrum and ruck, while backs need flexibility in the muscles of their legs
    to be more mobile in order to sprint and change direction quickly.

    One of the most common injuries sustained in the rugby game is hyper-
    extension of the arm, which can strain or tear muscles that stabilise the
    shoulder. This injury typically happens in the tackle. Stretching of the
    shoulder helps reduce the risk of damage to the muscle in this type of
    injury.

    When to stretch
    Stretching should be part of your preparation before the game. It helps to prepare your
    players physically and psychologically for the onslaught to come.

    Pre-game stretching typically covers the main muscles to be used in the game, such as the
    large muscle mass of the legs and shoulders.

    Following the game, stretching can be carried out after showering or bathing when the
    muscles are warm and relaxed.
    A warm up should be performed prior to stretching, otherwise you can
    do more harm than good. Think about stretching a rubber-band that has
    been kept in an icebox. When it is stretched cold it is more likely to snap,
    but if it is warmed first it is more easily stretched and won’t break.

    Similarly, you should never stretch cold muscles!

    Dynamic and static stretching


    There are different methods of stretching.

    Dynamic stretching is always used before training or playing. It uses movements through the
    full range of motion expected in the game. It may well include high stepping, or rapid
    jumping from a crouched position to prepare the muscles for explosive action.

    This type of stretching should be used after the slower more sustained active stretching in
    the warm-up that always includes game-type movements

    Stretching after training or a game helps remove some of the lactic acid in the muscles, and
    release some of the muscle and tendon tightness. The best type of stretches then, or for
    rehabilitation following an injury, are static stretches. These are slow stretches held at
    maximum stretch for 20-30 seconds.

    There has been some research to suggest that stretching prior to activity
    reduces performance, but this was after static stretching rather than
    dynamic stretching.

    Static stretches can be active (muscle action is required to carry them out) or passive (there
    is no muscle activity involved).

    Active stretching is typically carried out solely by the player themselves, while passive
    stretching usually requires the player to be totally relaxed with someone else, such as a
    therapist, stretching limbs and muscles for the player.

    Both active and passive static stretching should be applied to warm muscles following
    training or playing.

    Dr Sally Lark is an expert in sports injuries and physiotherapy. She has worked with
    Premiership, 1st and 2nd division rugby clubs in Wales, and now lectures on sports therapy
    and rehabilitation at Massey University, New Zealand.

    * Fitness & conditioning *

    Stretching schedule guidelines


    By Dr Sally Lark, an expert in sports injuries and
    physiotherapy
    Requirements for stretching are different in the off-season and in the playing season.

    Off-season
    During the off-season, training should have a comprehensive stretching and strengthening
    regime. The stretching should be carried out every day even when the players are not
    undertaking strength training.

    In-season
    During the playing season you can reduce the number and type of stretches to the major
    muscle groups: calf, quadriceps, hamstrings, lower and upper back (the upper back will
    inevitably include shoulders).

    Stretches should still be carried out every day, even for players who are not actively playing
    or training.

    In the “Stretching guidelines” below, four main stretches are given for pre-game, and a
    series for post-game.

    Stretching guidelines
      Forwards Backs
    Off-season Shoulder (stretches Shoulder (stretches
    and and
    strengthening)Rotator strengthening)Rotator
    cuff (stretches and cuff (stretches and
    strengthening) strengthening)

    Ankle (mobility and Ankle (mobility and


    strengthening) strengthening)

    Neck (stretches and Neck (stretches and


    strengthening) strengthening)

    Core stability Core stability

    Quadricep Quadricep

    Hamstring Hamstring
    Gastrocnemius Gastrocnemius

    Soleus Soleus

    Back Back
    Playing season QuadricepsHamstrings QuadricepsHamstrings

    Gastrocnemius Back

    Soleus Shoulders

    Rhomboid

    Pectoral

    Trapezius
    Pre-game QuadricepsHamstrings QuadricepsHamstrings

    Shoulders Back

    Neck Shoulders
    Post-game QuadricepsHamstrings QuadricepsHamstrings

    Gastrocnemius Gastrocnemius

    Soleus Back

    Rhomboid Shoulders

    Pectoral

    Trapezius

    Ankle

    Neck

    Back

    Dr Sally Lark is an expert in sports injuries and physiotherapy. She has worked with
    Premiership, 1st and 2nd division rugby clubs in Wales, and now lectures on sports therapy
    and rehabilitation at Massey University, New Zealand.

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