How Six Nations Stars Recover, Reset and Go Again
As the Six Nations roars into life, fans see the glory of bone-crunching tackles and last-minute tries – but not the bruising aftermath. So how do rugby’s toughest stars patch themselves up and go again just days later?
Chartered physiotherapist Sammy Margo and rugby coach Keith Beech reveal the ultimate Six Nations survival kit – from dynamic warm-ups that cut injury risk by up to 36%, to the pre-match rituals trusted by former Welsh international Scott Quinnell, who famously applied Deep Heat before kick-off and credited it after a Man of the Match performance.
With 67% of adults experiencing muscle pain and 42% admitting pain has stopped them exercising, this expert-backed guide breaks down the power of heat, freeze and active recovery – and why preparation, pain management and smart recovery are the real secret weapons on and off the pitch.
So how DO rugby players prep, recover and go again? Experts reveal the Six Nations survival kit
With the Six Nations kicked off, fans across the nation are bracing themselves for weeks of non-stop action on the pitch. But, while we joyfully witness the many tries and tackles, what we don’t see is the physical toll that builds between matches and the recovery routines that allow players to head back out on the pitch just days later. From throbbing knees to tight hamstrings, aching calves, painful back and battered shoulders, every part of a player’s body comes under fire throughout this high intensity game.
Chartered physiotherapist and part of the Deep Heat and Deep Freeze expert hub, Sammy Margo says: “Pain is a real problem. We only need to look at the latest Deep Heat and Deep Freeze research to see just how impactful pain can be on exercise with 42% of Brits saying pain has stopped them from exercising; 30% noting muscle and joint pain in their legs; while 28% have pain in their knees. These stats are coupled with the same poll finding that 26% have discomfort in their backs and a quarter noting foot pain, while 24% experience muscle and joint pain in their ankles.”
Rugby coach, Keith Beech and a guest advisor for the Deep Heat & Deep Freeze expert hub says: “The Six Nations is a battle of preparation, recovery and pain management with each 80-minute match placing a grueling amount of pressure on players’ bodies. This is why professional players follow structured and consistent recovery routines to help them reset and go again.”
Former Welsh Rugby Union player Scott Quinnell has previously spoken about his pre-match rituals of applying Deep Heat to his calves, hamstrings, back, shoulders and neck, two minutes before a match. He even credited this routine behind his Man Of The Match award in an international fixture against Western Samoa.
It’s not just the professional players who feel the strain: a high 67% of adults experience muscle pain, so the fans packing out around the stadiums might also be feeling tense after 80 minutes of being on the edge of their seat. Sammy Margo explains: “Of course, the players also have a team of experts on hand to make sure their bodies are ready to survive the Six Nations, but the principles remain the same around preparation and recovery and we should all take note.”
Prep, recover and go: rugby-players’ go-to survival kit
Turn to Deep Heat pre-match
In the build-up to a match, warming up muscles and joints is critical. Keith Beech explains: “Players are bracing for repeated high-force impacts so increasing blood flow and muscle elasticity can help reduce stiffness, reducing injury risk. Heat brings more blood to the muscle and that brings added oxygen and nutrients to enhance muscle repair, as well as relaxing aching and over tired muscles. It also helps to
ease those uncomfortable muscle ‘knots’, whether you’re stepping onto the pitch or heading to a weekend training session.”
Heat can also be used post-match or post-exercise when a minor injury has been checked and inflammation settled. “In the days following a match, gentle heat, such as the Deep Heat products, can help relax
tight muscles and ease stiffness, especially around the lower back, hips, shoulders or calves,” says Sammy Margo.
Try…. Deep Heat Muscle Rescue Heat Spray: This is a go to, warming therapy essential self-care must have. It delivers fast, targeted
relief to warm and soothe tight, tense muscles via Vanillyl butyl ether (VBE).
“This hero ingredient creates a thermal sensation on the skin by activating a specific thermal receptor (vanilloid). It’s also
climate friendly thanks to the ingenious Bag-on-Valve technology, which eliminates the need for ozone-depleting Liquified Petroleum Gas (LPG) while producing an even, fine, misted spray for easy application,” says Sammy Margo.
Deep Heat Muscle Massage Roll-on Lotion combines massage with heat therapy and when used before exercise, it helps to reduce the risk of injury and to damp down any flare-ups when exercising.
Deep Heat Heat Rub: The classic go-to for targeted pain relief, can be used before or after exercise. Sammy Margo adds: “It also helps
with stiffness including back and rheumatic pain, sciatica, fibrositis, sprains and chilblains.”
For a super charged version of the classic rub, Deep Heat Max Strength contains more than twice the amount of methyl salicylate, the painkilling ingredient which delivers relief. Always read the label.
Need longer-term heat? Try Deep Heat Pain Relief Heat Patch, a handy odourless adhesive patch, providing warming relief for muscular pain, strains and joint stiffness for up to 16 hours. It can be used for pain across the back, hips, thighs, calves, arms, knees, the neck and the shoulders, to provide targeted and soothing relief right where you need it and can be applied directly to the skin.
Deep Heat Pain Relief Back Patch which is a large patch is perfect for back pain and other large areas such as the hips, shoulders and thighs. It activates within a minute and provides 8 hours of comfortable, non-medicinal, targeted, warming therapy, as well as an additional 8 hours of ongoing relief once the patch is removed.
To soothe pain in the lower back or hips, Deep Heat Warming Belt can help. The discrete, odourless, non-sticky warming belt comes with four large heat cells that provide up to 12 hours of deep penetrating warmth. The belt can be worn during exercise too.
Deep Heat Magnesium Massage Balm is also ideal as a warm-up and recovery balm.
Sammy Margo explains: “It includes natural ingredients including the mineral magnesium and arnica, a natural herb that’s been used for centuries and known for its plant health wonders.”
Dynamic warm-ups
Rather than static (still) stretches, players will prepare for a match with dynamic movements.
“Think lunges, leg swings, shoulder rolls, squats and mobility drills,” says Sammy Margo.
“These increase joint range and activate muscles so they’re ready.” In fact, dynamic moves have been proven to improve performance and reduce the risk of injury by as much as 36%.
Worryingly, 27% of respondents noted in the Deep Heat & Deep Freeze survey said they don’t warm up before exercise yet this could end up being a huge mistake.
“You’re far more likely to suffer a muscle injury which will take you out of the game for a few days or, in some cases, several weeks. Plus, once you’ve sustained a muscle sprain or torn ligament, you become more susceptible to injuries in future, so it becomes even more important to make sure that every workout or run includes at least five minutes of warming up and cooling down,” says Sammy Margo.
Only 37% say they regularly cool down, yet this is also an essential part of any person’s exercise routine.
Post-match freeze
Once the game ends, it’s important to take action, fast. Inflammation and soreness can peak within hours, so now’s the time to focus on recovery.
Keith Beech says: “Cooling therapies have the opposite effect to heat as they help calm minor aches and pains by calming inflammation and reducing blood flow, which is why they’re often used in the immediate post-match window.”
Ice baths might be popular post-match tool but accessible cold-based recovery tools are more convenient and can be relied upon at-home and on-the-go.
Try… Deep Freeze Muscle Rescue Cold Spray is ideal for use immediately after exercise as it provides an instant burst of targeted
cooling relief for minor aches in muscles and joints or past injury flare-ups.
“The no-fuss spray format allows application on hard-to-reach areas such as the back, legs, feet, and shoulders. It also comes in a new climate-friendly aerosol with zero LPG,” says Sammy Margo.
For none the fuss and mess of ice, Deep Freeze Glide-on Gel works in the same way and can always be close to hand to deliver scientifically proven cooling and soothing relief from minor aches in the back, neck, shoulders, legs, and feet. It’s simple to use on the go or to pop into gym or kit bags.
If you want a discrete self-adhesive patch, Deep Freeze Cold Patch is scientifically backed and provides targeted cooling and soothing relief for three hours. It works just like ice by cooling the desired area, helping to decrease blood flow and calm and sooth muscular or joint aches. It’s ideal for backs, necks, shoulders, legs, and feet.
An easy to apply and mess-free gel, Deep Freeze Cold Gel also has all the soothing power of ice and works fast to cool and soothe minor aches in muscles and joints.
Active recovery
Still stretches help players to avoid tight and sore muscles post-match. However, as Keith Beech explains, it doesn’t stop
there. “Walking, yoga or light cycling and swimming, can help boost circulation and ease stiffness without putting extra strain on tired muscles. Players won’t simply sit still until the next match; they’ll make sure they move a little to stop muscles from becoming tight and joints from becoming stiff.”
Massage
Whether it’s delivered by a therapist, foam roller or self-applied, massage plays a big role in rugby recovery routines. Sammy Margo says: “Massage helps increase blood flow to the area, reduce muscle tension and improve flexibility, which is essential to help players move comfortably on and off the pitch.”
Sammy Margo recommends pairing your massage with Deep Heat Muscle Massage Roll-On Lotion to help add a warming sensation that enhances the massage itself, without any mess or fuss.
Know your pain
There’s a difference between muscle soreness and injury. Sammy Margo says: “Post-exercise soreness, known as Delayed Onset Muscle Soreness, or DOMS, usually feels like a dull, achy stiffness that develops gradually (often peaking 24 to 72 hours after exercise) and affects the muscles symmetrically. This kind of soreness eases as you warm up and move, and generally improves within a few days.”
She adds: “Injury-related pain, on the other hand, tends to be sharper, more localised and may appear suddenly during exercise. It can persist or worsen with movement and may be accompanied by swelling, bruising or joint pain.”
If you’re experiencing the latter, it’s important to seek help from a physio who can help to diagnose the problem and offer advice on treatment.
Keith Beech adds: “We could all do with following in the footsteps of the professionals; the Six Nations proves just how important a preparation and recovery plan is as these players manage to keep going, match after match, despite how grueling the game is.”
Deep Heat and Deep Freeze are essential items in all players’ tool box, for good reason. “They help to prepare muscles and joints, easing tightness, while also being useful post-match help soothe aches. I recommend everyone keeps these products close by,” says Sammy Margo.