Speed up dead leg (Charley horse) recovery
A very common rugby injury is a dead leg also known as a “Charley horse”. This is where a muscle is crushed against the bone. Good recovery management can help a player return faster to training and playing.
Immediately: Apply ice to the bruise. Either use a medical ice pack directly onto the area, or frozen peas/crushed ice in a plastic bag (but use a cloth as well to prevent frostbite). 10 minutes on, 10 minutes off for as long as possible, though practically probably about an hour.
Later on: If moving the leg is possible and there is only some discomfort then gently stretch the muscle. Apply some very light massage, but if the pressure causes pain then it is best to stop. Consult a sports injury specialist if there is more serious pain and discomfort. If this is the case, it is important to use crutches and reduce the amount of weight on the damaged leg until you can seek medical opinion.
Back to training: Attempt training once the knee can be bent more than 90 degrees. Otherwise running will employ other muscles to protect the leg, leading to damage elsewhere.
