England star reveals how new habits have helped injury comeback

The fixture brings back painful memories for England supporters. The Wallabies’ 42–37 win at the same venue last autumn — sealed by Max Jorgensen’s last-gasp try — still lingers in the home side’s collective memory. Cowan-Dickie was among those feeling it hardest.

“It was a tough game, of course,” he recalled. “I felt when I came on it was in the balance. They beat us which still hurts. You always know when you play Australia it's going to be a tough game.

"They've definitely improved since then. Over the last year they've significantly improved, I would say, personally. It was a tough game, and tougher because we lost.”

This time, the context is different. England are building under Steve Borthwick, while Joe Schmidt’s Australia are showing signs of a team coming together after a turbulent few seasons.

Cowan-Dickie, who spent his summer as part of the British and Irish Lions squad that beat Australia 2–1, says England are under no illusions about the challenge ahead.

“Their big players are standing up and performing, and performing well,” he said. “Their set piece has improved a lot more. Tactically they're better and are winning more games.

"When I was away with the Lions, unfortunately I didn't play [the Tests], but their comparison from the first Test to the third Test, they were a completely different side. They compete with every team, so we need to get it right this week.”

If selected — “please don’t jinx me,” he laughs — Saturday would mark Cowan-Dickie’s 50th England appearance, a feat that once seemed far-fetched.

“A couple of years ago I didn’t think I would be in this room again,” he admitted. “I got back playing Prem, and for me that was brilliant as I was back playing rugby. I need rugby as much as rugby needs me. I love it. I didn’t really have much else.”

For a player who’s battled through repeated injuries— at one stage unable to lift four kilos with his right arm — the journey has been long and painful.

“They don’t call me the cockroach for no reason!” he joked. “I’ve stuck around, I’ve had a lot of injuries. In the past I’ve played through injuries and made them worse. Do I think it was bad to do? Maybe, but would I be here today if I didn’t? Maybe not. I think it’s made me robust. My pain threshold is decent, so I can crack on through most things.”

Even now, he admits pain is a constant companion. “You always get a bit of pain. I play in the front row and the majority of the time I play 70 or 80 minutes so there’s going to be pain. I’d say I play with pain quite often. The day after you feel sore but not horrendous. It’s probably two days after for me.”

Three years ago, Cowan-Dickie’s England career looked in doubt after serious nerve damage to his neck and shoulder left him sidelined for 16 months. “When I first got back playing, I couldn’t bicep curl four kilos and I could not lateral raise two kilos,” he said.

“It was my decision and coaches’ decisions whether I was willing to play — and I was. Now, it’s still not fully back but I’m night and day different. It feels way more back to normal. It’s no longer a burden.”

He estimates his strength is “about 70 per cent” of what it was, but his competitive edge remains fully intact.

Recently, his autumn selection chances also faced a scare after he was sent off against Saracens just over a week ago, which he feared might derail his chance of reaching this weekend’s milestone. “I was nervous as hell,” he said of the disciplinary hearing that followed. “It’s probably the most nervous I’ve been. The relief after was great.”

Away from the field, Cowan-Dickie has made lifestyle changes that have helped him extend his career. “Loving it, I have not thought about [drinking] once,” he said. “It’s been 17 or 18 months and I feel way better for it. My body is better, I’ve lost a bit of weight and I’m feeling physically better.”

Golf has replaced gaming as his obsession. “I’ve got quite an addictive personality,” he admitted. “I used to game for hours on end, which I’ve quit because it wasn’t good for me.

"Whereas golf, I can only play once a week and I go to the range a couple of times. It’s better for me mentally.”

Cowan-Dickie knows exactly what awaits on Saturday. “They’ve got a fair few big boys now,” he said of Australia. “They’re going to be physical, I know that for a fact. Joe Schmidt likes to have a trick play of some sort. We’re trying to cover all bases but at the same time we’ve got to look inwards to our own performance.”