How to avoid injury in soccer

Football is one of the most played and popular sports in the world. It’s a great form of aerobic exercise and helps with things like agility, balance and coordination. However, as with all exercise, there is always a risk of injury. Players can take steps to avoid injury by engaging in prevention tactics, early detection of issues and understanding correct treatments.

Some of the most common football injuries include those to the lower extremities, of which strains and sprains are the most prevalent. The severity of these injuries varies greatly, from bruising to ligament tears. Other injuries include fractures and cuts.

Injury caused by overuse is another problem to be aware of. This could include a condition like shin splints, knee pain and achilles tendinitis. Players of football are also more prone to pulling the groin and thigh muscle strains.

Upper body injuries include dislocations, wrist sprains, fractures, concussion, neck sprain and cuts to the head and face.

So, how can the risk of injury be prevented?

Those who play regularly should always have a pre-season medical check-up and then follow any medical advice given.

Shin guards and cleats that fit well are always advised.

Be aware of pitch conditions that could affect the possible rate of injury – such as muddy wet conditions or very dry, hard and compacted soil.

Always play with the proper sized ball that is ideally made from a synthetic as leather balls become easily waterlogged and heavy, making them particularly dangerous for heading.

Be aware of the use of mobile goalposts that can fall. Fixed goals are always preferable.

Make sure your body is well hydrated before the game. Waiting until you feel thirsty is often too late to properly hydrate the body.

Avoid playing in extreme weather conditions, such as a heatwave or very humid days.

Always train and exercise regularly to prevent injury. Those who have not prepared properly are more prone to suffer exercise-related injury. For Soccer Drills, visit a site like https://www.sportplan.net/drills/Soccer 

If a person has had a break from playing regularly, it’s important to build up gradually to the previous level of activity. Spend some time doing aerobic exercise and strength and agility training before going back to full contact football.

Avoid overtraining to prevent the chance of overuse injury. Many specialists now recommend resting for one season per year as there is a lot of pressure to over train these days. More is not always the best option, so listen to your body.

If pain is experienced, reduce the amount and intensity of training or you risk an over use injury and possible ‘burn out’. If rest doesn’t improve the pain, always seek the advice of a medical professional or sports therapist.