How to prepare for this Rugby season and avoid a rugby injury

How to prepare for this Rugby season and avoid a rugby injury

Rugby season is just around the corner and now is the time to start preparing for the upcoming games (If you haven’t started already!). Whether you’re a seasoned veteran or a new player, there are several key steps you can take to ensure you’re in top physical and mental shape for the season.

Let’s talk about the importance of proper conditioning recovery, and nutrition in order to prevent injury and have a successful rugby season.

Training and Conditioning.

As the rugby season approaches, it’s important to focus on building a strong base of cardiovascular fitness and muscular strength. Appropriate conditioning will ensure you have the endurance to last through the entire game, as well as the power to perform at your best when the time comes.

A good training program should include a mix of on-field and off-field exercises, such as skills training, sprints, weightlifting, and plyometrics. A comprehensive training program should also incorporate flexibility and mobility exercises to help aid recovery and improve the ability of your muscles to perform when needed.

Rugby Injury Recovery.

A good training program should ensure that you are getting enough rest and recovery time. Taking the time to properly recover will allow your body to repair and come back stronger for the next training session or game. Unfortunately, overtraining can lead to burnout and injury, so make sure to listen to your body and take rest days as needed. This can include getting enough sleep, stretching, and foam rolling.

Nutrition and Hydration.

Proper nutrition and hydration are crucial for optimal performance on the rugby field. Eating nutrient-dense foods, such as lean proteins, complex carbohydrates, and healthy fats, will provide your body with the necessary fuel to perform at your best. It is important to stay hydrated by drinking plenty of water and electrolyte-rich fluids throughout the day.

Not only will proper nutrition and hydration improve your performance, but they will also help to prevent injuries and fatigue. Adequate fuel and hydration can be the difference between a winning performance and an injury-plagued one.

Rugby Injury Prevention.

Injury prevention is crucial for a successful and enjoyable rugby season. Common rugby injuries include soft tissue sprains, strains, and contusions. A comprehensive training program, proper recovery and appropriate nutrition will all contribute to preventing such injuries. Key aspects of injury prevention include completing a good warm-up to ensure you are physically and mentally prepared to take the field.

A good warm-up could include a variety of jogging and dynamic stretching, such as leg swings and arm circles. Another important aspect of injury prevention is having proper technique and form. Unfortunately, incorrect technique with aspects of the game such as tackling, scrummaging, and rucking can lead to injury. Therefore, it is crucial to take your time and perfect your skills.

Additionally, it is important to listen to your body and not push through pain. If an injury does occur, it is crucial to seek advice from a health professional. At Active Health, we understand the unique needs of rugby players and are dedicated to helping individuals achieve their goals and prevent future injury.  We will be able to facilitate your healing and recovery from injury, as well as work alongside you to plan a return to play. Incorporating these injury prevention strategies and seeking professional and individualized advice will optimally lead to a more successful and most importantly, enjoyable rugby season.

To book a visit simply select your location: Christchurch | Rangiora | Hamilton

The nose: The key to winter wellness

The nose: The key to winter wellness


Your nose is your first line of defense to allergens, pollens, viruses and the cold air. As air
flows through your nose it goes to work filtering, warming and adding moisture to the air so
by the time it reaches your lungs it’s clean and at body temperature. The moisture ensures
the lungs function and can clear debris that does get through and inflate and function
optimally.


The other amazing factor is the production of nitric oxide (NO) in our sinuses (laughing gas!).
It doesn’t make you giggle but its effects are widespread and definitely promote wellness.
NO works as a sterilizer (anti-fungal, antiviral and antibacterial), it promotes the beating of
cilia – the cells that work like a Mexican wave to move your mucus around, reducing snotty
noses and postnasal drip. It acts as a vasodilator (opens the blood vessels) and breathing
against the increased resistance of small breathing tubes (compared to the mouth) opens up
your air scass – this leads to an overall increase in the amount of oxygen you can absorb –
up to 17-20% than through your mouth! NO also has anti-inflammatory effects.


This is all missed when you breathe through your mouth! You are more likely to feel calmer
as you slow your breath down and tell your body it’s safe believe it or not breathing through
your nose also improves your memory!!
My favorite saying is it’s as silly to breathe through your mouth as it is to eat through your
nose. People often tell me they can’t get enough air through their nose – this can be due to
issues within your nasal structure and sinuses but often is actually due to chronic mouth
breathing. The disuse leads to nasal stuffiness and a sensation of being blocked, so you
continue to mouth breathe worsening the situation.


So….. tuck your chin in, close your lips, let your teeth sit slightly apart, your tongue floats to
the roof of your mouth so it’s creating a small amount of suction, and is docked behind the
top teeth. Breathe silently and feel your head, neck and shoulders relax and enjoy the calm
and wellness.

Written by Catherine George, The Lung Mechanic

Why every new Mum deserves postnatal physiotherapy.

Why every new Mum deserves postnatal physiotherapy.

Physiotherapy following childbirth is designed to assist with recovery of the pelvic floor and core, along with the rest of the body and health in general. The initial 3 months following childbirth is referred to as the ‘4th trimester’, and during this time it is essential to allow the body to recover from pregnancy and childbirth. During pregnancy posture must change to accommodate for the beautiful wee baby growing inside. The ribs widen as the heart increases by 50% of its normal size and the ligaments soften to allow the body to stretch. The muscle activity around the pelvis changes as the pelvic position changes. This is a normal process and a clever way the body adapts to have a child. The pelvic floor is a group of muscles that sit like a trampoline in the base of the pelvis. With the increased weight of the baby resting on the pelvic floor it also undergoes some stretch throughout pregnancy.
post natal physio near me

Changes to the pelvic floor during birth.

During a vaginal delivery, or attempted vaginal delivery, the muscles and nerves stretch significantly to allow the passage of the baby from the inside to the outside. The pelvic floor is designed to stretch to 250% of its resting length, much more stretch than any other muscle of the body. However, depending on the circumstances of the delivery, that stretch to the tissues may be temporary but sometimes if there is a greater degree of stretch, a longer duration of stretch or the need to use instruments such as forceps, the tissues may be injured and not be able to return to their predelivery state. Due to the constantly changing circumstances of each mother’s labour and delivery it is possible to injure other structures around the pelvis during vaginal deliveries such as the pelvic bones, the tailbone, the nerves and the tissues that hold the pelvic organs inside the body. For those who have a caesarean section delivery the pelvic floor has undergone the stress of the pregnancy. There may have been stress to the vaginal and pelvic floor tissues and muscles if a vaginal delivery was initially attempted, and then in order to access the baby for delivery the abdominal wall tissues and muscles are injured as they are cut to access the baby therefore also need time to heal and recover. We know the scar takes at least 3 months to heal to a reasonable strength when it can then start tolerating more stress and loading. Due to these significant effects on the structures around the pelvic floor and pelvis it is very important to allow time for these injured tissues to recover follow childbirth, and to rehabilitate them in a safe manner. Pelvic health physios can help to guide women in this recovery, as well as check if there has been injury to the pelvic floor muscles or other structures during childbirth. Allowing the appropriate time to recover and rehabilitate from the normal adaptions from pregnancy, childbirth and the potential injuries that may have occurred is beneficial to optimize recovery and to address any symptoms or difficulties women may be having in the 4th trimester, but also to reduce the risk of pelvic health problems later in life. Pelvic floor physical therapy has been proven to reduce the risk of pelvic organ prolapse, urinary, bowel, and sexual dysfunction and pelvic pain.
post pregnancy physiotherapy

When to begin Pelvic Health Physiotherapy;

It is highly recommended to start pelvic floor physiotherapy around 6 weeks following delivery. This is to screen for any potential injuries, and to help to guide recovery including exercise and return to sports and fitness whether your goal is circus performing, running 5km or 50km. Having said that, it is never too late to see a pelvic floor physio. Many pelvic health symptoms that occur after having children and are often thought to be a ‘normal’ consequence are in fact common but not normal. They are a sign of pelvic floor dysfunction and often respond very well to pelvic health physiotherapy. A good example of this is leaking when you cough, sneeze or jump on a trampoline- this is common but not normal!

Postpartum physio can also help with:

    • Difficulty peeing or emptying the bladder, leakage of urine, and bladder urgency or frequency
    • Constipation, difficulty with bowel movements, and leakage of bowels
    • Painful sex, diminished or absent orgasm
    • Separation of the abdominal muscles
    • Restoring core function and strength of the abdominals and pelvic floor
    • Pelvic floor and pelvic girdle, low back, and hip pain
    • Caesarean section and episiotomy scar tissue and pain
    • Pelvic organ prolapse prevention and/or treatment
    • Eliminate pain from trauma to the pelvic floor and muscles
    • Reduce pain from nerve damage in the pelvic and pelvic floor
Postnatal physiotherapy helps with this and really should be a standard part of our healthcare as it is in France! As a profession we are excited that the upcoming ACC Maternal Birth Injury coverage will improve access for many new mothers to undergo postnatal rehabilitation- more on that in our next post. Our Pelvic Health Physiotherapy team at Active Health are here to help you recover and live your best life! Call us at 03-383-6290 to see one of our team.
Hitting the hiking trails??

Hitting the hiking trails??

Now that winter is behind us, I am sure everyone is more eager to get out and enjoy the sunshine. Have you been thinking about getting back to some of your favorite hiking tracks or maybe set yourself some new running goals for spring. Well, there are some things you should consider before jumping up and getting into things.

Getting prepared!

If you have been more sedentary over winter or your schedule hasn’t allowed, you to be as active it is important to have a think about anything that may restrict you getting back out there.

There may be some underlying niggles that you haven’t thought of for a while. Prior to getting started think about your history of injuries and addressing ongoing problems before they impact on your function or get worse.

It is important to get a second opinion if you feel like you aren’t improving or need some advice. Working with one of our physios or podiatrists to assess any ongoing aches and pain, looking at your form and function or giving you some stretches/exercise to target those weaknesses.

Think about any specific braces or supports that you may need or feel more confident with. This may include ankle or knee supports.

If you have an old pair of sneakers, think about getting them updated and also making sure they are appropriate for the terrain. (Hiking – sturdy boots with good ankle support, thicker tread. Long distance running – cushioned footwear with good arch support).

If you are having ongoing foot/ankle/leg pain it would be worth getting a podiatry opinion and possible orthotic fitting.

New Zealand Hiking

Pace yourself!

It is important to ease back into things – depending on what you’ve been up to over winter you may need to start with lighter activity and progressively build your strength and endurance.

Start with smaller goals to then build up from. If you need to lower your pace then gradually progress things like your speed, intervals, distance, terrain.

Make sure to give yourself rest periods in between activity. It is important that your body recover from intense exercise.

Plan ahead!

Before you get going you should give yourself the best opportunity to succeed. This means not only preparing your gear but also your body. Thinking about fueling your body with nutritious food and hydration that will help you get through those longer journeys. Make sure you are well rested and giving enough time between when you were last active. You may want to include an active warm up/stretching before hand to get your muscles engaging. Check out and plan your route too, click here to find some good walking tracks to suit your level of fitness and experience.

Bring a pack!

There may be some things that you bring with you on longer hikes or runs. This important to keep you fuelled through this activity like more water or food. In case of an injury occurring while you are out it is important you have some way of contacting someone for help. You should also think about having some basic first aid supplies and possibly pain relief depending on the length of your hike/run.

Have fun hitting the hiking and running trails this spring.