Soccer Injuries

Sports Injuries are an inevitable part of the game and can easily impair a players performance and negatively impact a team. That is why it is important to understand soccer injuries and how you can reduce your chances of getting injured. This section provides the soccer player with the most up to date information on methods and exercises that can help prevent the most common injuries in soccer.

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Eccentric Strength Can Help Prevent Patellar Tendonitis

One of the best ways to prevent patellar tendonitis is to make eccentric strengthening a mandatory part of your soccer fitness or injury prevention program. This holds true, especially for younger soccer athletes that are going through their growth spurts and at the same time playing an enormous amount of soccer with very little rest.

Performance Enhancing and Injury Preventing Hamstring Exercises

This warm up is used by Barcelona and other professional teams around the world.  It has significantly decreased the number of injuries that occur during games and training sessions. 

Split Squat Variation To Prevent Soccer Injuries

Split Squats are a great exercise to strengthen your legs. But if you're a soccer player, you will need an additional challenge that protects your knees from injury as well as strengthens your legs. Adding band resistance to your split squats is a great way to to do so.

The Lateral Walk

The lateral walk is a tried and true method to strengthen your glutes and stabilize your knee. Every soccer athlete should incorporate the lateral walk into their fitness routine or injury prevention routine.

Utilizing the Foam Roll to Prevent Injury and Improve Performance

Foam rollers have been around for years and can be an integral part of your workout whether you are a pro athlete, high school star or weekend warrior. They can be found in most Athletic Training Rooms, Physical Therapy Clinics, Strength and Conditioning facilities and even your local gym. The rollers are shaped like a cylinder and come in many different lengths, densities and sizes. They are used for soft tissue mobilization or 

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.  

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