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@wibble
As far as I understand it, the best way to avoid injuries (other than not playing ;]) is to strengthen your core and regularly stretch (not just before/after sports). Having physio friends may have influenced this opinion but a lot of rugby players will focus on strengthening their larger muscles and ignore the equally important parts that stabilise everything.
It's all about balance really. If you stretch when you wake up and before you go to bed every day and throw in some core stuff you'll last a lot longer as a sportsman.