In contact sports, such a rugby and American football, injuries are easily sustained. Some of these may be avoided by taking some straightforward preventative measures.

RUGBY

Boots
Boots are the most important part of any rugby player's kit.

Boot design will have a direct effect of the way your feet are able to function. This must be a crucial factor when buying boots. Traditional boots have a flat sole construction. Heel strike percentage refers to the time spent absorbing shock through the heel, and is important to manufacturers when developing rugby boots.
Manufacturers are now producing boots that incorporating a slightly raised heel to reduce the strain on the Achilles tendons. This is beneficial during sprinting and rapid deceleration. Some flexibility in the boot sole is also necessary, for similar reasons. Rigid soles prevent flexion of the foot.

Studs
The length of stud used should be influenced by playing conditions. On a soft wet surface such as grass, longer studs are required to increase grip. On harder, dry surfaces, shorter studs are appropriate. Longer studs can result in slipping or create too much ground resistance and increased risk of joint strain. For artificial surfaces, boots or shoes with moulded ridges are suitable. Adequate cushioning is needed, since artificial surfaces are less forgiving with high ground reaction forces. A flexible shoe is ideal for these harder surfaces.

Insoles
If you are concerned about your feet, consider a personal assessment for bespoke insoles. Chiropodists and podiatrists usually offer such a service. You will need at least 8 weeks to adjust to the insoles. The chiropodist will advise you to gradually introduce the insoles during your training and games, giving your feet chance to adapt to the changes.

Clothing
In cold weather, wear a thinner layer, such as a t-shirt under your rugby shirt. The extra layer traps air against the skin, retaining body heat, whilst allowing your body to shed heat and moisture.
Cycling shorts can be worn underneath your rugby shorts, but avoid as this restricts blood flow and heat around the body.

Socks
In the winter months, wear two pairs of socks, a thin inner cotton layer to absorb moisture, and a thicker layer for insulation. If your socks become rucked up during the game, stop to adjust them before they cause blisters. Socks incorporating silicone around the toe and heel areas are available via chiropodists if you suffer from recurrent blisters. Socks should be washed at a minimum of 40 degrees to kill fungal spores, however a 60-degree wash is better.

AMERICAN FOOTBALL
The correct equipment, used properly, can improve performance and protect from injury. Before buying any protective equipment, be certain that you are familiar with any equipment regulations of the league in which you intend to play.

Required Equipment
  • Helmet
  • Facemask
  • Gum shield
  • Shoulder pads
  • Hip, thigh, tailbone and knee pads
  • Girdle to hold pads in place
  • Neck roll
  • Shock pads
  • Arm and elbow pads
  • Rib pads
Some of these items are essential for all players, but some may be only necessary for certain positions.
For example, rib pads are probably only applicable to quarterbacks, running backs or wide receivers, whilst arm and elbow pads only apply to linemen.

Choose a helmet that fits comfortably but is sufficiently tight to stay on if hit. Many helmets now have inflatable pads to suit a range of head sizes. Select a chinstrap / jaw pads to fit the helmet size. Your facemask should suit the position you play. If you play on the line of scrimmage, the facemask should have a greater number of bars, to maximise protection. Quarterbacks, running backs, wide receivers and kickers should use fewer bars as they need less protection but better visibility. Purchase a malleable rubber gum shield. To mould a rubber gum shield to your mouth, begin by boiling it. The material doesn't hold the heat, so there is no risk of getting burnt. Place it into your mouth and suck the air out of it. It will form to the shape of your teeth as it hardens. Ask your coach which types of shoulder pads are right for you, then choose the ones that fit your position. Select suitable hip pads, tailbone pads, thigh pads and kneepads for your body size and build. Buy a girdle and football pants to hold the pads in place. These should be loose enough to allow free movement.


Select studs for your boots based on the type of field you'll be playing on. If you're likely to be playing in various weather conditions, buy screw in studs. These can then be change to suit the pitch conditions. The same rules apply as for studs for rugby boots (see above).
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