Soccer is a high-intensity, high-contact sport that demands great physical exertion from its players, who perform explosive movements, quick turns and constant changes of direction. This dynamic nature, coupled with frequent physical contact, makes soccer a high-risk sport for injuries. Knowing the most common injuries and how to prevent them is crucial to maintaining players’ health and prolonging their careers.
Among the most common injuries in soccer are ankle sprains, muscle strains, ligament injuries and joint problems. These injuries and evidence-based preventive strategies are detailed below.
Ankle sprains are one of the most common injuries in soccer and often occur when the player makes a sharp turn or lands improperly after a jump. According to studies, this injury accounts for approximately 15% of all soccer injuries (Fong et al., 2007). Sprains can affect the lateral ligaments of the ankle, and symptoms include pain, swelling and difficulty bearing weight on the injured foot.
Prevention of ankle sprains includes strengthening the muscles and ligaments surrounding the ankle and proprioception work. Proprioception, which refers to the ability to sense joint position and movement, is essential for improving balance and reducing the risk of sprains (McKeon et al., 2008). Exercises such as using a balance board or working on unstable surfaces help improve proprioception and ankle stability, which reduces the likelihood of sprains.
Muscle tears or ruptures are common in soccer, especially in the leg muscles such as the hamstrings and quadriceps. These muscles are highly stressed due to the speed, explosiveness and power demanded by the sport. Muscle strains occur when a muscle is overstretched or torn, and usually result in immediate pain, swelling and, in some cases, an inability to move the affected limb.
To prevent muscle tears, it is essential to warm up properly before each training session or match. Ballistic movements, which involve controlled movements of the muscles and joints, prepare the body for explosive movements and decrease the risk of muscle injury (Small et al., 2008). In addition, strength training, particularly eccentric exercise work for the hamstrings, has been shown to be effective in preventing these injuries. A study published in the British Journal of Sports Medicine notes that eccentric exercises, such as the Nordic curl, strengthen the hamstrings and significantly decrease the incidence of tears (Arnason et al., 2008).
Ligament injuries, especially to the anterior cruciate ligament (ACL) of the knee, are one of the most serious injuries in soccer and can involve long recovery periods. ACL injuries often occur during sudden change-of-direction movements, quick turns or falls with the weight of the body on the leg. These injuries are not only painful, but may also require surgery and a lengthy rehabilitation program.
Prevention of ligament injuries, such as ACL, relies heavily on strengthening the muscles around the knee, especially the quadriceps and hamstrings, which help stabilize the joint. In addition, neuromuscular training programs, such as FIFA 11+, have been shown to significantly reduce the risk of ACL injuries. These programs include strengthening, balance, agility and plyometric exercises, which improve knee stability and neuromuscular coordination (Soligard et al., 2008).
Joints, such as knees, hips and shoulders, are also at risk in soccer due to overuse and frequent contact. Joint injuries can range from inflammation to cartilage damage, which can lead to chronic problems if not properly treated. The knee is particularly vulnerable, as it bears heavy loads during sprints, jumps and changes of direction.
To prevent joint injuries, it is essential to maintain overall physical fitness. Strengthening the muscles surrounding the joints and working on stability and mobility helps to protect them. Core (Trunk) stability exercises are also important, as good core stability allows the limbs to work efficiently and safely (Hibbs et al., 2008). In addition, maintaining proper technique in play and regular stretching can help reduce stress on joints and prevent overuse injuries.
The following are some general prevention strategies based on scientific evidence that are effective in reducing the risk of injury in soccer.
A dynamic warm-up of 15 to 20 minutes before each training session and match is essential. This warm-up should include:
Strength training is one of the most effective injury prevention measures for soccer players. Strengthening key muscles such as the core, glutes, quadriceps and hamstrings helps to keep the body in balance, improve stability and reduce the risk of joint and muscle injuries. Studies show that specific strength programs for soccer players, which include exercises such as squats, deadlifts and eccentric work, reduce the incidence of injury (Faigenbaum et al., 2009).
Proprioception, or the ability to sense the position and movement of joints, is crucial to preventing injuries in soccer. Proprioception exercises include activities that challenge balance and coordination, such as working on unstable surfaces or using bosu balls. Regular practice of proprioceptive exercises improves balance and reduces the risk of sprains and falls (Zech et al., 2010). Evidence supports proprioceptive training as an effective measure to reduce lower extremity injuries.
An important part of injury prevention is educating players about body care and the importance of listening for warning signs, such as pain or fatigue. Overloading and lack of rest can significantly increase the risk of injury, so it is essential that players learn to recognize when to rest.
Ultimately, soccer is a sport that carries a high risk of injury due to its physical and explosive nature. The most common injuries, such as ankle sprains, muscle strains, ligament injuries and joint problems, can be prevented with appropriate strategies. A preventive approach that includes proper warm-up, strength training, proprioception techniques and good body care education is critical to reducing the risk of injury and optimizing player performance.
Adopting these evidence-based measures not only improves the safety of soccer players, but also contributes to their performance on the field and the longevity of their careers. Implementing a comprehensive prevention and rehabilitation program in soccer should be a priority for players, medical teams and coaches alike.
Author: Josep Ferri
SIA Academy Physio
La entrada Most Common Injuries in Soccer and How to Prevent Them se publicó primero en International Football Academy Soccer Interaction in Spain - Academia de fútbol.
