Soccer is a great way to build endurance and stay fit, all while enjoying being a part of a team. But it does involve quick start-and-stop motions and physical contact. This can lead to injury. The risk should not keep you from playing, though. Soccer players just need to be aware of the risks and know what steps they can take to play as safely as they can.
To lower this risk, always check the playing field before a game or practice. Do not play on fields that are uneven or have holes or rocks on them. Also, the right shoes and strength and balance training are the key to preventing sprains.
Muscle strains can be caused by:
The most common muscle strains in soccer happen in groin, hamstring, and quadricep muscles. A muscle strain will not send you to the emergency room, but it can be painful and can keep you off the field for a few days or weeks. Strains are common in soccer because of the constant stop and go movement or taking a longer stride than muscles can handle.
Good flexibility and strength can lower your risk of a muscle strain. Start with a warm up, then stretch the areas that are most likely to suffer a strain. Make sure that you are also doing strengthening exercises before the season starts.
Wearing well-fitted cleats with the right spikes (longer spikes in softer turf and shorter spikes on dry, hard turf) may also help lower the risk.
Most soccer-related fractures are in the lower extremities. Fractures often happen as a result of contact, so wearing protective gear like shin guards is a must.
Closed-head injury is most often the result of a collision between players or from not heading the ball properly.
Correct heading means using the forehead to contact the ball, the neck muscles to restrict head motion, and the leg muscles to move the body from the waist.
You may want to strengthen your neck muscles to get them ready for heading. You can use your hand to provide resistance against your head. Then, use your neck muscles to turn your head right, left, forward, and backward. Wear a fitted mouth guard to protect your mouth and teeth. You may also want to wear safety eyewear.
As with any sport, a good warm-up is needed to lower the risk of injury. Here are some warm up tips:
Other things to think about:
American College of Sports Medicine
United States Soccer Federation
The College of Family Physicians of Canada
Preventing soccer injuries. Stop Sports Injuries website. Available at: http://www.stopsportsinjuries.org/soccer-injury-prevention.aspx. Accessed June 23, 2021.
Soccer and the brain. University of Washington website. Available at: https://faculty.washington.edu/chudler/soccer.html. Accessed June 23, 2021.
Soccer injury prevention. American Academy of Orthopaedic Surgeons website. Available at: https://orthoinfo.aaos.org/en/staying-healthy/soccer-injury-prevention. Accessed June 23, 2021.
Last reviewed June 2021 by EBSCO Medical Review Board Last Updated: 6/23/2021