Health

‘Menstrual Cycle 101’ will help you understand the menstrual cycle and associated symptoms, explore how these symptoms may impact experiences playing and performing in rugby along with differences between a natural menstrual cycle and hormonal contraceptives.

It will also cover menstrual health and medical conditions.

 

Many players feel uncomfortable talking to their coaches and support team about the menstrual cycle and periods due to AWKWARDNESS. This is despite the fact we know symptoms related to the menstrual cycle can affect training and/or sport performance.

WRU_Womens-Health-and-Welfare_Menstrual_Cycle_Infographic

The breast is made of fat and glandular tissue and does not contain any muscle. With only two weak supporting structures, the skin and ligaments of the breast are highly deformable. The lack of natural support in the breast means that when we move, the breast moves. This movement exerts a load/force on the supporting structures within the breast.

Take a look at the video for some top advice!

 

If the breast is not properly supported, its movement in rugby is likely to be considerable and to negatively affect performance.

Breast movement during sport can cause pain, damage, and reduce performance. This is why education on these issues for players as well as coaches and volunteers are so important.

Remember! If we reduce breast movement we reduce breast pain, reduce the risk of damaging the breast tissue and improve performance.

It is important that we encourage rugby athletes, coaches, and support staff to create a supportive environment where people feel comfortable speak up.

Womens-Health-and-Welfare_BreastHealth_Infographic

Our Pelvic Health is often something we don’t discuss enough as both men and women, yet it forms an important part of our overall health for day to day living as well as sports performance. Understanding the anatomy and function of the pelvic floor is important to minimise potential symptoms throughout our lives.

WRU_Womens-Health-and-Welfare_Incontinence_Infographic

This section will examine the  factors of injury prevention within women. Research has demonstrated that women and girls are more at risk of certain type of injuries.

Anterior cruciate ligament (ACL) injuries particularly receive a lot of focus, unsurprisingly so given that they often lead to a lengthy time away from rugby. Females are also more at risk of breast injuries, stress urinary incontinence as well as other gynaecological conditions. Research has also shown females may experience prolonged recovery from concussion.

Women and girls are also 2 x more likely to suffer a concussion than men and often have more severe symptoms with longer recovery times. The exact reasons for this are still being researched but could be due to females having lighter heads and weaker necks, with poorer falling/landing techniques resulting in whiplash type events on the pitch.

• Lighter heads
• Weaker necks
• Thinner brain cells
• Menstrual cycle hormones
• Poor movement control and falling technique

Risk Factors for lower limb injuries

Risk factors for injury are often multifactorial and can be modifiable (things we can’t change such as our anatomy) and modifiable (meaning we can take measures to change them). The good news is that the majority of risk factors for ACL injuries are modifiable. It is important to understand why ACL injury rates may be higher for females to then embark upon prevention strategies to help minimise the risk and keep you on the pitch!!

Anatomy- Females have a greater Q angle compare with males (the angle between the hip and knee) which increases the angular stress on the knee joint. This is often referred to a a ‘valgus’ position which is seen during cutting and landing, and is a risky position for injury

Strength: Quads:Hamstring ratio- Females have stronger quads compared with male counterparts

Skill error/landing and cutting technique- hip dropping, pore core control and knee falling in

Age- the greatest age risk is 15-25 years. Implementing prevention programmes at an early age results in fewer ACL injuries. Additionally females tend to have less of a training history

Hormones- there is a small amount of evidence to show that ACL injury is a higher risk during ovulation. However it is important to remember that not everyone gets injured around ovulation. Some females ask about taking the oral contraceptive pill to mitigate this risk, which has proven ineffective. If we maximise strength, stability and coordination this small risk can be mitigated. Other females find specific trends throughout their cycle such as low back pain during the pre menstrual phase or hamstring tightness at other stages. Therefore it is vital to track your cycle to identify these patterns and put strategies in place such as extra mobility and strength exercises during these times to mitigate ht risk.

REDS- Relative energy deficiency is a condition caused very broadly by underrating or overturning, or most commonly a combination of the two. If our menstrual cycle hormones change, (particularly less oestrogen which is important in bone strength and remodelling), then they can become more prone to injuries such as stress reaction dns tress fractures. Oestrogen is lso vital for immune functioning so a reduction can increase risk of illness.

Footwear: The majority of footwear has been designed and tailored to men. Broadly speaking women have narrower heels, higher arches and wider balls of feet and therefore the same footwear may not fit appropriately. There is not definitive research around footwear and injury risk but what is advised that women try numerous boots that result in a good fit and are uncomfortable.

Surface: The literature around surface and injury risk is also mixed. Not everyone injures on the same surface so again it is important that the correct footwear is worn taking into account the weather and surface

ANTERIOR CRUCTIATE LIGAMENT INJURIES

Statistics

Female athletes are 6-8 times more likely to rupture their ACL compared with males

80 % of ACL injuries are typically from non-contact events and 20% re-injure within two years

• The greatest age risk is 15-25 years. Those with less training history may also be at a higher risk.
• Injuries usually occur with a sudden forced deceleration or change of direction

WRU_Womens-Health-and-Welfare_Injury Prevention_Infographic

What is the purpose of the study?

This project is a World Rugby funded research study on the rate and risks of injury in adult women’s rugby union. This study is a multi-centre home Nations collaboration and is fully supported by the Scottish (SRU), Welsh (WRU) and English (RFU) rugby unions.

The purpose of the study is to understand the incidence and nature of match and training injury, in national level adult women rugby union players across England, Scotland and Wales. The project aims to see if it differs between Unions, is comparable to men’s teams across the three Unions, and also how this compares to other female rugby union cohorts. The information will be used to identify areas of greatest injury risk.

Adopted by the Rugby Union ruling body, Activate exercise programmes aim to improve strength, balance, and agility. Players who use the programme have said it boosts their performance while reducing injury risks and supports rehabilitation, but is variable depending on which level, age, and gender.