Common Soccer Injuries and A Proper Warm Up to Avoid Them

Soccer is a contact sport and we encounter cases of players both professionals and newbies suffering from its most common injuries. These players want to be back to health the soonest but sometimes, the nature of injuries prevent that from happening. There are times when an injury has a previous cause and this time it’s just compounded. Here are some of the most common injuries that are experienced by soccer players.

  1. Sprain—This is the most common injuries experienced by soccer players. The most affected areas are the knee, lower leg, and ankle. The cruciate ligament is the most common ligament of the knee that gets injured primarily due to lateral movements and pivoting. Use soccer cleats with ankle support if you prefer some extra support without the necessity to use a brace.
  2. Strains—Another common injury is muscle strain. Due to extreme contraction, excessive pulling against a resistance when the muscle is not warmed up enough, muscular injuries can occur. The groin the quadriceps and the hamstring are the most common muscles that get injured among soccer players.
  3. Fractures—Soccer is an activity that involves mostly the lower extremities and this is where fractures are likely to occur. The foot, the ankle, the tibia, and fibula are the likely places that fractures occur among soccer players. Wearing protective gear with strong foam padding are strongly advised in order to absorb energy and prevent injuries.
  4. Head injuries—When players collide, injuries occur and its mostly in the head. It can also occur with improper heading technique. When you head the ball in the wrong places, not only does the head gets injured, the neck may also get injured.

Injury Prevention Tips for Soccer Players

What chiropractic care can provide in this case are injury prevention tips so that this can be avoided from happening. One of the most common causes of injuries is a bad balance. When the body is out of balance, it will fall down the potentials for injuries are enormous. Chiropractic care improves balance by making corrections on the posture. When the posture is right, balance is right and hence, injuries are avoided.

Neck injuries often occur when you hit the ball with your head. Neck strengthening exercises are necessary to provide enough preparation for heading. You also have to use your hand to provide assistance when you head hits the ball. It is even better if you can wear a mouth guard similar to what boxers use to protect your mouth and teeth.

If you want to prevent injuries, a proper warm-up is in order

This is because when the body is prepared for the activities ahead, it will respond in ways that are appropriate. It seems that the body knows the demands that you are about to subject it to when it’s properly warmed up. When it’s languishing, you can expect injuries to occur because its responses are also not good. So in order to prevent injuries from occurring, you have to have proper balance, wear protective gear and warm up adequately.

The most important part of your exercise routine should be your fitness warm up. Do not rush into your workout. I know you came here to work hard, but you cannot perform properly if you have sprains and pulls.

Warming up will make your workouts safer, improve your stamina, increase your physical and mental awareness, and reduce your chances of having an injury.

I know people think of warming up as boring. But the good thing is that your warm-up exercises do not have to take a lot of time – only 5-10 minutes. What they do have to do is prep your body for a workout by getting your heart rate up, and by stretching and warming up the proper muscles.

A proper warm up should:

  • Increase your heart rate and get your blood flowing
  • Mentally and chemically prep your body for your workout
  • Loosen your muscles through stretching
  • Stretch and relax your ligaments and tendons to prevent injury
  • I have pulled quite a few hamstrings, quads, even biceps by improperly warming up. Trust me. Save yourself the time and aggravation of having to baby an injury. Take the steps to prevent them from happening in the first place.

I like starting my warm up by doing some jumping jacks and/or jumping some rope to get my heart rate up. Then, I will select some stretches for the muscles I plan on working that day.

Your body will thank you for taking 5-10 minutes to warm it up.

Remember, it’s much easier to take 10 minutes to warm up than lose a week every other month or so to an injury. Be smart, warm up properly.

How to Make a Soccer Field in Your Backyard

How to Make a Soccer Field in Your Backyard

Summer holidays are right around the corner and you are wondering what you are going to do with your kids all summer long.  You want them to spend more time in the backyard but at the same time you need to keep them entertained, not an easy task.  One of the ways that you can do this is with a backyard soccer field.  Let us show you how to make a soccer field in your backyard.

Getting the Yard Ready

First thing you’re going to have to do is get your yard prepped and ready.  You may not have a full sized regulation soccer field but that’s okay.  All you really need is a rectangular space in your yard.  Then you are going to have to get rid of any debris there might be that is in the way.

Make the Ground Level

Soccer fields don’t have ditches, holes or hills and all of those things can cause a child trip and fall.  If you have holes in the ground then fill them in with topsoil and sand.  Put this filler into holes and add a bit of water to make sure that it is compacted down.  You are going to have to wait a couple of days before it is fit to walk on and settled properly.  Now you are going to need put some grass on this part of the lawn.

Mark out the Field

You can grab a couple of stakes and use them to mark out the corners of the field.  You can measure them out with a tape measure to make the lines are even and the lengths are matching.  You can wrap string around the stakes to double check and make sure the whole thing is even and you have perfect 90 degree angles at the corners.  Once that is done you can start spray painting out the field, don’t forget that you need a midline in the center of the field.

Add the Goals

Depending on the age of your children that will decide the size and materials of the goals that you put up.  Also you want something that is proportionate to your yard.  You can get a 4 x 6 goal for kids around 5 and as they grow you can make the goal bigger.  You want to use plastic, it is lightweight and easily moved.  If you have some very serious soccer players in your family then you might want to get some goals that have metal frames and have them anchored in the ground.

Your kids can have a great summer honing their skills and playing their favorite sport right in your backyard, be careful though your yard may become the most popular place in the neighborhood.