Despite being a non-contact sport Tag Rugby, is not without injury risk for the players. Sprinting and quick change of movement components of the sport bring with it injury risks for ankles, knees and muscle strains particularly in the hamstrings which act as a decelerator when slowing down from a sprint. This type of injury may occur suddenly and be felt as a sharp pain in the back of the thigh usually requiring the player to come off the field. Alternatively it may occur over a period of time from fatigue and tightness in the muscle. In this case the player may be able to play on, but notice that their speed isn’t what it used to be.

Performance Yoga Classes are developed with injury prevention in mind and the hamstring flexibility and strength issues are a primary target of our classes. For example, Single Leg Deadlifts are a key move during Performance Yoga Classes, increasing strength and length in hamstring muscles.

Some injuries are due to bad luck and cannot be avoided but at least you can do something about tight muscles or joint stiffness with Sports Yoga to keep your injuries to a minimum during your season.

Here’s a few extra tips to help keep you injury free:

Most players have been sitting at a desk for the day so ensure you warm up before play to increase blood flow to the muscles and prepare the body for activity. Strains and sprains can occur when the body has cooled down and then has to increase activity quickly. Jog a few laps of the pitch before the game and very importantly before the next round of matches. Dynamic warm ups are the way to go before playing.

A cool down stretch at the end of your evening can improve range of motion in the muscles. The types of stretches depends on what muscles tend to be tight and varies from person to person.You should only stretch until you feel a slightly pull in the muscle. Hold for 30 seconds and repeat up to 3 times per muscle area.

If you know you are going back into a tag league with an old injury that hasn’t resolved or a recurring weakness then get a chartered physiotherapist to assess you and plan your rehab and return to sport program.

Orla Crosse is a Chartered Physiotherapist and Yoga Instructor at Performance Yoga. Classes are kicking off in Limerick in Sept 2016. For more information about Orla and her Sports Performance Yoga classes and workshops see www.performanceyoga.ie. If you have any medical concerns please see your GP or local Chartered Physiotherapist for advice.