Common
Soccer
Injuries
Knee
Injuries
Medial
Ligament
Rupture
The Medial
ligament
runs down
the inside
of the knee
joint,
connecting
the Femur
(thigh bone)
to the Tibia
(shin) and
providing
stability to
the knee
joint.
Anterior
Cruciate
Ligament
Rupture
The Anterior
cruciate
ligament
(ACL) lies
deep inside
the knee
joint,
connecting
the femur
(thigh bone)
to the Tibia
(shin bone).
It is
commonly
injured in
sports which
involve fast
twisting
motions.
Meniscus
Injury
The menisci
are two
rings of
cartilage
which are
positioned
inside the
knee joint,
on the top
of the Tibia
(shin bone).
A tear to
one of these
rings can
occur during
loaded
twisting of
the knee.
Thigh and
Hip Injuries
Hamstring
Strain
Hamstring
strains are
common in
football due
to the need
for sudden
sprints and
changing
directions.
Groin strain
The groin
consists of
5 adductor
muscles
which act to
bring the
leg back to
the centre
line of the
body.
Hernia
Hernias
occur when
part of the
internal
tissue
bulges
through a
weakness in
the
overlying
abdominal
wall.
Ankle
Injuries
Ankle sprain
Ankle
sprains are
common in
most types
of team
games due to
the need to
rapidly
change
directions
Footballers
ankle
Footballers
ankle
usually
follows a
previous
injury to
the capsule
or ligaments
at the front
of the
ankle.
Foot
Injuries
Metatarsal
fracture
Fractures to
one of the
five long
bones in the
foot are
becoming
more common.
This is
thought to
be due to
increased
training
loads,
harder
pitches and
lighter,
less
protective
boots
Injury
Prevention
Probably 75%
of Football
injuries are
preventable.
The best
protection
from injury
is correct
warm up and
conditioning
which can
help you
avoid
unnecessary
injury that
can ruin the
season.
Warm
Up
Warming up
is often
overlooked
but should
be part of
your injury
prevention
routine. A
good warm up
will:
Warm up will
not only
help avoid
injury but
will also
improve
performance.
A warm up
should
consist of:
-
Gentle
jog to
circulate
blood
and
oxygen
supplying
the
muscles
with
more
energy
to work
with.
-
Stretching
to
increase
the
range of
motion
at
joints.
-
Sports
specific
exercises
and
drills.
The warm up
should last
between 15
and 30
minutes. Do
not warm up
too early.
The benefits
are lost
after about
30 minutes
of
inactivity.
Cool
Down
This is also
often
overlooked
in favour of
the bar but
can help
avoid
injuries and
boost
performance.
The aim of
the cool
down is to:
-
Gradually
lower
heart
rate.
-
Circulate
blood
and
oxygen
to
muscles,
restoring
them to
the
condition
they
were in
before
exercise.
-
Remove
waste
products
such as
lactic
acid.
-
Reduce
the risk
of
muscle
soreness.
The cool
down should
consist of a
gentle jog
followed by
light
stretching.
Sports
Massage
Getting a
regular
sports
massage can
flush the
muscles of
waste
products and
release
tight knots,
lumps and
bumps in
muscles that
if left may
cause
strains and
tears. It is
possible for
a good
sports
massage
therapist to
identify
potential
trouble
spots long
before they
become
injuries.
Nutrition
and
Hydration
Proper
nutrition is
important. A
bad diet
will prevent
you from
recovering
from
training
sessions
making you
more prone
to injury. A
balanced
diet is what
you should
aim for:
§§
Carbohydrate
is important
for
refueling
muscles.
§
Protein
rebuilds
muscles.
§ If
you become
dehydrated
then less
blood will
flow through
muscles. The
muscles will
be more
prone to
injury.
§
Vitamins and
minerals are
required for
a number of
reasons
related to
recovery.
Fitness
This
includes
general
conditioning,
aerobic
fitness and
muscular
strength. If
you are in
good
condition
then you are
less likely
to get
injuries.
Strong
muscles are
less likely
to tear. A
player that
can keep
going for
the full 90
minutes is
less likely
to be late
in a tackle.
Good
all-round
conditioning
will balance
the body and
help avoid
necessary
injuries.
Footballers
can get
stronger hip
flexor
muscles
through
repeated
kicking on
one side.
This twists
the pelvis
and lower
back causing
other
problems
including
recurrent
hamstring
injuries. |
Football/
Soccer Injuries
