4 Common soccer injuries and prevention techniques
NASL is about to begin and soccer fever has gripped Canadians. The FC Edmonton team has even gotten Albertans kicked about the new season! The explosive matches encourage a lot of people to take to the field themselves for a round of recreational sports. But you should also be aware that as the sport brings joy, it also brings pain in the form of injuries if proper precautions are not taken. Here is a quick list of most common injuries that might trouble your soccer dreams and prevention techniques to keep them at bay.
1. ACL Tears
The Anterior Cruciate Ligament (ACL) is located deep within the knee join and is one of the four ligaments responsible to hold the tibia (shin bone) – femur (thigh bone in place) arrangement in place. The injury mostly occurs when a player land s with a sudden shock, putting undue pressure on his knees. Rapid twisting movements or sudden deceleration might also cause the injury. Though the injury is mostly caused in non-contact situations, slide tackles in soccer might be responsible in the tear.
2. Hamstring Strains
Hamstring strains are the most commonly occurring injury in Soccer observed in the thigh and calf region. Hamstring injury could be caused either by overuse of fatigued muscles or inadequately warmed up muscles which tear on sudden sprint. Hamstring strain will require immediate attention otherwise a minor tear could possibly turn into a Grade 3 injury.
3. Ankle Sprain
Ankle sprain or twisted ankle is a common sight on the soccer ground with a share of 36% out of the total injuries observed in soccer. Ankle sprains are caused in both contact and non-contact situations with inversion sprain being the most common type. Inversion sprain can cause serious damage the ligaments on the outer side of your ankle.
4. Achilles Tendonitis
The Achilles tendon is a situated in the back of the ankle and stretches till the lower calf and heel. The small tissues present in the tendon become inflamed because of overuse as the tendon is frequently used by soccer players who are constantly on their toes. Inadequate care and rest could lead to a complete tear which would require a surgery to treat it.
Prevention Tips
1. ACL Tears
The Anterior Cruciate Ligament (ACL) is located deep within the knee join and is one of the four ligaments responsible to hold the tibia (shin bone) – femur (thigh bone in place) arrangement in place. The injury mostly occurs when a player land s with a sudden shock, putting undue pressure on his knees. Rapid twisting movements or sudden deceleration might also cause the injury. Though the injury is mostly caused in non-contact situations, slide tackles in soccer might be responsible in the tear.
2. Hamstring Strains
Hamstring strains are the most commonly occurring injury in Soccer observed in the thigh and calf region. Hamstring injury could be caused either by overuse of fatigued muscles or inadequately warmed up muscles which tear on sudden sprint. Hamstring strain will require immediate attention otherwise a minor tear could possibly turn into a Grade 3 injury.
3. Ankle Sprain
Ankle sprain or twisted ankle is a common sight on the soccer ground with a share of 36% out of the total injuries observed in soccer. Ankle sprains are caused in both contact and non-contact situations with inversion sprain being the most common type. Inversion sprain can cause serious damage the ligaments on the outer side of your ankle.
4. Achilles Tendonitis
The Achilles tendon is a situated in the back of the ankle and stretches till the lower calf and heel. The small tissues present in the tendon become inflamed because of overuse as the tendon is frequently used by soccer players who are constantly on their toes. Inadequate care and rest could lead to a complete tear which would require a surgery to treat it.
Prevention Tips
- Muscle strains and other minor injuries can be easily avoided with proper warm up which increase body temperature adequately. Stretching exercise should be performed to increase range of motion.
- Maintaining proper fitness is another factor that can reduce your chances of getting injured. Athletes who are tired or fatigued or those who have not prepared adequately have strong chances of injuring themselves.
- Wearing the proper gear for any sport is an important factor in injury prevention. It is important to wear your shin guards. Goalkeepers can wear padded jerseys with shoulder support and thigh padding to prevent injuries caused by diving. Correct footwear is also important to avoid foot injuries. Go for one that is padded and has moulded multi-studded cleats rather than screw-in cleats.
The beautiful game of soccer awaits you with perfect weather and mood. Follow the prevention techniques to enjoy this game, injury-free.
