Rugby Knee Injuries: How to Prevent and Recover
Rugby is fast, physical, and exciting — but it’s also hard on the knees. Quick turns, heavy tackles, and sudden landings can put a lot of pressure on them. One wrong step and you could end up with a painful sprain or tear.
The good news? Many knee injuries can be prevented. And if you do get injured, the right physio plan can help you recover and return to the field stronger.
Got knee pain from rugby? Book a session with our physio today. We’ll create a personalised knee ligament rehab rugby plan to get you game-ready again.
Common Rugby Knee Injuries
MCL sprain – pain and swelling on the inside of the knee, usually after a tackle.
ACL tear – happens with sharp turns or awkward landings; often more serious and can make the knee unstable.
Meniscus tear – the “shock absorber” in the knee tears with twisting movements; may cause locking or swelling.
How to Protect Your Knees
Strengthen your legs
Strong muscles absorb impact. Focus on squats, hamstring curls, and single-leg balance drills.
Work on balance
Simple exercises like standing on one leg or hopping side to side train your knees to handle quick direction changes.
Stretch and stay flexible
Tight muscles add strain. Stretch your calves, hamstrings, and thighs regularly.
Warm up before playing
Jog, lunge, and do short sprints to prepare your muscles and joints.
Use good technique
Bend your knees when landing, avoid twisting in scrums, and wear boots with the right studs for the field.
Recovering from a Knee Injury
Even a “minor” sprain needs proper care. If you push through pain, you risk longer recovery times.
A physio can:
Reduce pain and swelling early on
Guide you through strengthening and stability exercises
Progress you safely back into rugby-specific drills
This step-by-step knee ligament rehab for rugby makes sure you recover fully and avoid re-injury.
Rugby will always test your body, but with the right preparation, your knees don’t have to be the weak point. Protect them with smart training, good warm-ups, and by seeing a physio when pain strikes. That way, you can spend more time on the pitch — and less time on the sidelines.