Injury Prevention: How to Avoid Injuries in Football

Football is unrivalled as the most popular sport in the world – a point evidenced by the millions of people worldwide who regularly watch or play.

One of the downsides to participation in football is the risk of injury, although it is worth noting that it is a much safer activity than many other sports.

Playing football is a great way to promote fitness, improve speed and build endurance, and comes with the added bonus of fostering team spirit.

Regardless of whether you are a top-level professional or a keen amateur, it is imperative to have a solid core level of fitness to be able to enjoy football properly.

Strength and conditioning training coupled with skills sessions will help players achieve their fitness goals for football, but this is not the only factor they must consider.

Rest and recovery, staying well hydrated and eating healthily are among the other elements which contribute to fitness levels in football.

While professional players have each aspect of their fitness carefully monitored, amateurs are generally left to their own devices.

Sticking to a healthy diet can be tough, but websites which supply whole foods online can take much of the hassle out of this process.

Once those foundations have been established, players can take other steps to ensure their efforts in building up their core fitness are not wasted.

Undertaking a structured warm-up is hugely important. It is also equally applicable to training sessions or playing competitive games. The routine should consist of the following:

• Stretching: Start with some gentle stretching to get your body moving.
• Cardio: Build up your effort levels with structured cardio exercises including jogging and sprinting.
• Passing drills: These should consist of a mix of short and long passing.
• Shooting drills: Work up from short shots to shooting from outside the box.

It is imperative to recognise that a warm-up does not guarantee injuries will not occur in football – think of it more as a risk reducer rather than a complete prevention tool.

In simple terms, there are three areas of the body which are most susceptible to football injuries – the legs, head and back.

Collision injuries are most commonplace in football and are essentially an occupational hazard for every player, regardless of their level.

Leg injuries are often caused by ill-timed challenges, while head and back injuries are usually as a result of collisions with other players.

Muscle strains and ligament tears are other common injuries in football. These do not necessarily occur with another player involved, which makes them particularly frustrating.

Anterior cruciate ligament (ACL) tears are one of the most serious injuries of this type, with research showing that female players are particularly susceptible to them.

Prevention exercises and programs specifically designed to reduce the risk of ACL injury have been proven to work, and should be incorporated into a training regime.

Overuse injuries are also problematic in football, with tendinitis and stress fractures amongst the most common ways these manifest themselves.

Performing a warm-down after training or a game can be hugely beneficial, providing players with a structured way to keep their muscles in good working order.

Getting enough rest in between football activity is also essential in helping players to reduce the risk of sustaining injuries in the future.

Many amateur players overlook the importance of this element, particularly those who play for teams on Saturday afternoon and Sunday morning.

This type of activity ramps up the chances of picking up injuries, making rest and recovery time even more vital as a tool to reduce the risk.

Injury Prevention: How to Avoid Injuries in Football