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Rugby Fitness & Conditioning
A ground-breaking approach to
rugby fitness and skills work on DVD

Ex- player Fitness > Introduction

This section addresses the key topics concerning players who have retired from playing Rugby League. We look at common injuries that ex-players often have to contend with and offer a few exercise tips for increasing general fitness and health.

It is common for osteoarthritis to occur at joints such as the knee and ankle, particularly if the player has sustained an injury in that area. The following may help prevent osteoarthritis:-

Eat a nutritious diet with enough calcium and vitamin D , which helps your body absorb calcium. Calcium is found in diary products, such as milk, cheese, and yogurt; dark green, leafy vegetables, such as broccoli.

Exercise and stay active. It is best to do weight-bearing exercise (walking, jogging, stair climbing, dancing, or lifting weights) for 45 to 60 minutes at least 4 days a week. Weight-bearing exercises stimulate new bone growth by working the muscles and bones against gravity. Exercises that are not weight-bearing, such as swimming, are good for your general health, but do not stimulate new bone growth. Talk to your health professional about an exercise program that is right for you. Begin slowly, especially if you have been inactive.

Avoid drinking more than 1 alcoholic drink per day. People who drink more than this may be at higher risk for osteoporosis. Alcohol use also increases your risk of falling and breaking a bone.

Stop or do not begin smoking. Smoking puts you at a much higher risk for developing osteoporosis. It also interferes with blood supply and healing.

Cut down on caffeine. Caffeine in coffee and soda pop may increase calcium loss from your body and puts you at risk for osteoporosis.

Exercises to stretch and strengthen your hip and back area may help you prevent lower back pain. Core Stability drills, using a swiss ball or floor based exercises have proven to be useful.




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