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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Rice Bucket Strengthening

Goalkeepers, What if I were to tell you that for a one time cost under $10 and five minutes a day, there was something that you can do to improve your ability to handle a shot and prevent hand and finger injuries?

What exactly is a sports hernia?

What exactly is a sports hernia?

Stability Ball Exercises For Abdominal and Core Strengthening

Strengthening the abdominals in various planes should be incorporated into your injury prevention routine.  Use a stability ball to create a moving surface and require greater core stability.  These exercises involved the entire spine, arms, hands, shoulders, trunk, hips, legs and feet.  Pulling your legs into your body while being horizontal and with your belly facing the ground may feel awkward at first.  These exercises will stimulate the hip flexors and quads to fully contract across your hip joint and the pecs and lat muscles to contract across the shoulder joints to assist the abdominals in stability.  During soccer play when sliding or diving, prepare your body for the ground reaction forces.   Do 3 sets of 10 repetitions slowly to fine tune your coordination and allow your body to react to the unstable ball.

Foam Roller Sequence for Your Lower Body

You've probably heard about the foam roller and have seen those big white foam tubes. If you haven't, you are missing out on a great tool for self massage. The muscles in the body are covered with connective tissue called fascia. When the fascia gets tight and restrictive it creates tension on the muscle, doesn't allow nutrients to properly flow easily and creates pain. The foam roller helps to stretch the fascia. This video demonstrates an entire lower body sequence.

The Relationship Between Fatigue, Eccentric Hamstring Muscle Strength and Potential Injury

Researchers from the United Kingdom took 10 male professional soccer players and completed an intermittent treadmill protocol that simulated a soccer match and halftime interval.  Before the start of exercise and every subsequent 15 minutes each player was tested for their eccentric hamstring strength.  Eccentric hamstring strength is responsible for slowing down the leg and thought to prevent hamstring injury during explosive movements by counteracting the forceful quads and knee extension.

Ankle Exercises- 3 Part Series, Basic Exercises

Ankle injuries are common in soccer.  Being able to rehabilitate properly from an injury will help reduce reoccurrence of injury and complications.  Progression from basic to advanced ankle exercises helps prepare your ankle for the stop and go, balance and endurance your ankles need for soccer.  This three part series includes basic, intermediate and advanced ankle strengthening exercises.  Ensure the nature of your injury before you begin these exercises and do not progress unless you are instructed to if under the care of a physician, athletic trainer or physical therapist.

Calf and Toe Raises to Prevent Injuries

Utilize these two simple exercises to improve performance and reduce such injuries as ankle sprains and shin splints. Superset the calf raises and toe raises for 2-3 sets of 10-20 repetitions daily.

Minitramp Exercises for Ankle Stability

Following an ankle injury, proprioceptive exercises must be performed to help regain the stability of the joint. Stability exercises, such as the minitramp oscillations will help train the body to handle dynamic movements such as cutting and jumping that occur on the soccer field.

Use this Ladder Drill to Improve Stability and Reduce ACL Injuries

By modifying the Ickey Shuffle ladder drill, you can improve your knee stability, reducing the chance of injuring your ACL.

Strength and Stability Exercises Utilizing a Soccer Ball

Leg strength and stability are the keys to improving performance and preventing common soccer injuries. Utilize your soccer ball at the field or at home to become a better player with the following three exercises.

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