Injuries and Prevention

Develop an understanding of the most common injuries in soccer and learn what methods you can use to prevent them.

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Stay Hydrated In The Gym!

Being dehydrated during exercise greatly increases the risk for impaired performance and injury. Even with the slightest level of dehydration, the most well trained athlete can diminish his/her overall performance in the gym or on the field. And with the summer heat we are currently experiencing, added stress can get placed on your cardiovascular and thermoregulatory functions and lead to heat illness.

A Story On Knee Pain From Soccer

In my last year of college soccer I developed a sharp pain on the outside of my right knee. During games it worsened over time and my performance suffered. There was no trauma that caused the injury so I was confused as to why at the end of my soccer career I was developing this knee pain.  Was I getting too old? I did what most athletes do when they are in pain, I bit my lip and played through it. No one could figure out the problem with my knee, but as I have honed my clinical skills I have reflected on that injury.  

Ankle Protocol To Help Prevent Ankle Injuries

Courtesy of our very own Chris Phillips, ATC, CSCS, 90strong contributor and owner of Compete Sports Performance & Rehab in Lake Forest, he has created a specific ankle protocol that should be performed before and after soccer training.

Single Leg Balance Toss On An Uneven Surface

This is a great exercise for preventing ankle and knee injuries. Injuries often occur when the body cannot stabilize itself in the ever changing environment of a soccer game.  

Multi-direction Band Kick Series

Here is a great exercise series that will strengthen your hips and improve your balance in the ankle, knee, and hip. During the kicks, the plant leg is working on balance. The kicking leg is working on hip strength through the resistance of the band. Through this resistance, an increase in kicking power will occur.  

Prevent Soccer Injuries In A Fun Way

Let's face it. As important as injury prevention is, it can be downright boring. But it doesn't always have to be if you have a teammate to work with. Whenever you get a chance, work on injury prevention together with a teammate or as a group. It keeps your energy level high and maintains your focus. 

Hamstring Flexibility Exercises For Soccer

The hamstrings play an important role in running and can be easily injured if not flexible. Tight hamstrings can also lead to low back and knee pain as well. The primary functions of the hamstrings are to extend the hip and flex the knee.

To Prevent Injury Try The Bulgarian Split Squat

The Bulgarian Split Squat is one of my favorite exercises for a soccer player for many reasons. First, it puts the body in a position of the end range of a stride. Your muscles are strongest at the midrange of a contraction and weakest at the end ranges. By putting the body in this end range position, your strength gains will increase by focusing on the weakest area in the range of motion.

Use This Dynamic Exercise To Prevent Soccer Injuries

Wave reaches are a must in every soccer players injury prevention program. As ankle and knee injuries are common in soccer, this exercise can address and help prevent both. It does so by improving kinesthetic awareness, glute strength, and overall lower body strength.

Single Leg Squats to Improve Strength and Stability

Single leg bench squats are a great way to build strength and stability of the lower extremity. When performed properly, they engage muscles in the hip, thigh and ankle in a dynamic and synergistic fashion. In the game of soccer, an athlete is on one foot more often than two and training the body that way will be more beneficial to the player to become more powerful, quicker and more stable, preventing injuries to the knee and ankle.

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