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.