Reducing Injuries in Soccer

Soccer is one of the most popular sports worldwide. Injury rates among soccer players differ depending on contact versus non-contact exposures, game versus practice conditions and the type of injuries based on gender.  Injury rates are during games ranging from 9.5 to 48.7 injuries per 1000 hours(1). Usually, there is less injuries during practice versus games. Youth soccer players tend to see the lowest amounts of injury rates of all age groups. Most soccer injuries occur in the lower extremity, especially the ankle, knee, and thigh(1). Males will see more hamstring and groin issues while female soccer players will see more knee and ankle injuries. Approximately one-third of injuries are non-contact and preventable through practice modifications, rehabilitation, an off-season strength and conditioning routine and an in-season maintenance routine.

 Interventions are available to help reduce these injury rates. Active warm-up plans have shown to reduce overall injury rate to as much as 47% (1). Injury prevention programs that have shown to be successful include proper jumping and landing techniques, as well as core and lower extremity strengthening. The FIFA 11+ program, for example, is a great way for soccer players to get properly warmed up before a match(2). This program has shown up to a 50% reduction in injuries in both males and females. The plan focuses running, strengthening, plyometrics, and balance exercises.  One great strengthening exercise you can include in any program is the Nordic hamstring curl. This exercise increases hip extension and knee flexion strength.  It really challenges your core, glute and hamstring musculature. Check out the video below to learn more about Nordic Curl and how to target these important muscles.  

 If you are interested in programs to help your players move better and reduce the chances of injury, contact us today.

1.      Owoeye, O.B.A., VanderWey, M.J. & Pike, I. Reducing Injuries in Soccer (Football): an Umbrella Review of Best Evidence Across the Epidemiological Framework for Prevention. Sports Med - Open 6, 46 (2020). https://doi.org/10.1186/s40798-020-00274-

2.      Bizzini M, Dvorak J. FIFA 11+: an effective programme to prevent football injuries in various player groups worldwide-a narrative review. Br J Sports Med. 2015;49(9):577-579. doi:10.1136/bjsports-2015-094765