Physiotherapy
Physio Details
Injury Assessment is Monday evenings at the club from 8pm. These sessions must be booked in advance.
For an appointment call Sadie on 07825 417447.
NO APPOINTMENT - NO ASSESSMENT!!
Concussion
Click here to read the RFU guidelines on concussion
Core Strength Exercises
To be used when the athlete has core stability.
The Bridge
Muscles targeted
Gluteus maximus
Erector spinae/multifidus
Technique
Lie on the floor facing up, with your knees bent. Squeeze your Gluteals together and push your hips up until there is a straight line through knee and hip to upper body. Keep your shoulders on the floor. Beware of raising too high or of flaring the ribs, which pushes the back into hyperextension. Hold the position. Start with five sets of 10 seconds progressing to two to three sets of 60 seconds
Progression
Use a stability ball. Place your legs on the ball for more stability. Your feet on the ball will give you less stability. Extend one leg carefully ahead of you and hold the position without dropping or tilting the pelvis. Lift one leg and the opposite arm, do a leg curl with a clini band, do a bench press, place a stability disc under your shoulders, or feet.
The Plank or Ramp
The plank
Overview
A common exercise that requires good abdominal strength and co-contraction of the abdominal wall musculature to hold the lumbar spine and pelvis in correct alignment
Muscles targeted
- Rectus Abdominis
- Abdominal wall (TvA/internal Obliques)
Technique
Hold a straight body position, supported on elbows and toes. Brace the abdominals, and set the low back in the neutral position, once you are up. Sometimes this requires a pelvic tilt to find the right position. The aim is to hold this position, keeping the upper spine extended, for an increasing length of time up to a maximum of 60 seconds. Perform two to three sets.
Keep shoulders back and chest out, while maintaining the neutral lumbar position. This makes the exercise considerably more challenging
Progression
Lift one leg just off the floor; hold the position without tilting at the pelvis, Lift one leg and the opposite arm, do shoulder abduction and adduction or flexion and extension with a clini band, do hip abduction and adduction with a clini band, place a stability disc under your elbows or feet.
The Side Plank/Ramp
The side plank
Muscles targeted
- Obliques (internal and external)
- Quadratus lumborum
- Transversus abdominis
Technique
Lie on one side, ensuring the top hip is ‘stacked’ above the bottom hip. Push up until there is a straight bodyline through feet, hips and head. Hold the position, increasing the length of hold up to a maximum of 60 secs. Perform two to three sets. Keep the elbow under the shoulder to avoid upper body strain. Lower under control and repeat on opposite side
Progression
Perform on a ball. Raise the top leg in the air and hold it in the abducted position, Lift the top leg and arm do shoulder abduction and adduction or flexion and extension with a clini band, do hip abduction and adduction or flexion and extension with a clini band, place a stability disc under your elbows or feet.
Fitness Advice
Post Game Injury
Protect the Injured Area
WHY
To prevent further injury
HOW
Tape, sling, supports
REST
WHY
- To prevent further damage
- To reduce pain
- To protect the injured area
- Upper limb slings, plaster casts
- Lower limb – plaster casts, crutches
If you have injured your lower body – you can still exercise the upper body.
If you have injured you upper body – you can still exercise the lower body.
Rest does not mean watching TV all week or missing training if you can still take part in some aspects.
ICE AN INJURY FOR THE FIRST 24 – 48 HOURS (1-2 DAYS)
WHY
To slow your metabolism down, and therefore swelling, to decrease pain and to help relieve spasm.
HOW
Cold water, ice and water in a plastic bag, frozen peas or other vegetables,
Ensure you have something between the ice and the skin. This will prevent ice burns. Check the area to ensure that it is still a pink, red colour. Keep the ice on for 20mins, during the day ice every 2-3 hours.
COMPRESS THE INJURED AREA -
WHY
To prevent further swelling
HOW
Compression bandages, supports etc
ELEVATION – RAISE THE INJURED PART ABOVE THE LEVEL OF THE HEART
WHY
To encourage blood flow back to the heart to reduce swelling.
If you have inured an arm – use a sling or pillow to prop your arm up
An injured leg can be elevated by using a pillow or cushion
REFER
If you feel your injury is getting worse, you should go to your G.P or A&E. if it is a bone or joint injury they may x-ray it to rule out any fractures or dislocations. Muscles, ligaments and tendons do not show up on an x-ray, so MRI scans are sometimes performed.
Pitchsde, we can not see what is going on inside your body, sometimes it is safest to get it checked just to be on the safe side.
