As pre-season begins, it is common to sustain injuries as there is a sudden increase in the exercise load. Due to the high impact nature of soccer it is common for patients to sustain ankle and knee sprains, calf strains, bone fractures and head injuries; with muscle and tendon injuries being the most common.
In order to prevent the development of injuries particularly within this period of pre-season, it is important to incorporate an effective warm-up program, as well as implementing strength, balance and plyometric (explosive movement) exercises outside of training.
An example of ways to achieve optimal results for injury prevention is outlined in the Football Australia Perform+; the primary injury prevention program in Australia. It was developed in 2020 and is an extension upon the well-known 11+ program. This program is targeted at players from 10 to 59 years. It entails an effective 8-10 minute running based warm-up, as well as a 10 minute exercise program for improving strength, balance and power (performance) as well as cooldown exercises. The warm up should be completed before every match or training, and the exercises have been suggested to be completed at least twice a week with three times a week being optimal. This program is governed by extensive research which has shown to reduce injury occurrence by ~40%.[1] Additionally, performing these dynamic warm up exercises prior to a game, has shown to better aid players with speed and acceleration when it’s time to play, rather than static stretching which has been found in studies to reduce a player’s immediate muscular strength whilst on the pitch.[2][3]
In addition to what is outlined in the Perform+, it is also beneficial to include other recovery strategies after training sessions and games. Ensuring sufficient sleep and hydration as well as incorporating strategies such as cold-water immersion and compression garments has shown to be effective. It has been found that cold-water immersion has the ability to reduce the onset of muscle soreness and recovery of anaerobic performances, such as maximal muscle strength and sprint ability. Compression garments are also another effective strategy to improve blood circulation and therefore allow for improvements in the recovery of muscle strength, muscle power and reduce the severity of delayed onset muscle soreness.[4]
Although many teams and clubs incorporate stretching and active recovery as part of a player’s cool-down, there is inconclusive evidence in the literature of its effectiveness. It suggests that surprisingly stretching isn’t clinically effective in reducing muscle soreness, as well as active recovery having no effects on physical performance markers such as jump, 20m sprint and leg muscular strength. However, recent studies also demonstrate that stretching has the ability to improve the compliance of the tendons and therefore allow for soccer players to better withstand the forces when playing. This may suggest it could be important in injury prevention.[5] Particularly for players who present with clear areas of muscular tightness, it would be suggested to stretch these muscles.
Although many teams and clubs incorporate stretching and active recovery as part of a player’s cool-down, there is inconclusive evidence in the literature of its effectiveness. It suggests that surprisingly stretching isn’t clinically effective in reducing muscle soreness, as well as active recovery having no effects on physical performance markers such as jump, 20m sprint and leg muscular strength. However, recent studies also demonstrate that stretching has the ability to improve the compliance of the tendons and therefore allow for soccer players to better withstand the forces when playing. This may suggest it could be important in injury prevention.[5] Particularly for players who present with clear areas of muscular tightness, it would be suggested to stretch these muscles.
 | Strength, balance and plyometrics are all great ways of providing our muscular tissues with the support, control and strength they require to withstand the forces of playing soccer. As muscle and tendon injuries are the most common, by performing these exercises, it will help to prevent a large portion of soccer injuries. This concept corresponds to the Perform+ program that was introduced earlier. |
Common strengthening exercises that we like to prescribe to soccer players include, glute bridges, hamstring bridges, Copenhagen adductor exercise, and reverse Nordic hamstring curl, which helps to target the major muscle groups being used in soccer. Single leg balance and stability is also particularly important within the nature of soccer, as single leg stance is a very common position in soccer and is a common time when players sustain injuries. Single leg soccer volleys, single leg sideways hops and single leg passing are great functional ways to help train this stability. Plyometrics is also a really great way of training your muscles ability to contract quickly, hence becoming more explosive when running. This can include double leg to single leg hopping and coming from a squat jump to a run.
Through the combination of a warm-up and recovery program, and incorporating some strength, balance and plyometrics, will help to assist in reducing the likelihood of injuries. It is also important to listen to your body and allow for appropriate healing time from previous injuries before resuming training. If rushed back into playing, this can further set back the player and result in longer healing times.
A physiotherapist like myself, can develop individualised exercise and warm-up/cool down programs to help prevent and manage a player’s injuries, no matter what level of soccer. You’ll also learn about the specific rest and recovery process in relation to your injury, and the steps required to slowly return back into soccer. We also weave manual therapy techniques throughout the treatment session in order to assist with symptom management and promote optimal recovery times.
If you’re dealing with a soccer injury or would like some individualised advice regarding ways to reduce the likelihood of injury, please call the clinic 8296 7594 or follow this link. I look forward to helping you achieve your best on the pitch!
Through the combination of a warm-up and recovery program, and incorporating some strength, balance and plyometrics, will help to assist in reducing the likelihood of injuries. It is also important to listen to your body and allow for appropriate healing time from previous injuries before resuming training. If rushed back into playing, this can further set back the player and result in longer healing times.
A physiotherapist like myself, can develop individualised exercise and warm-up/cool down programs to help prevent and manage a player’s injuries, no matter what level of soccer. You’ll also learn about the specific rest and recovery process in relation to your injury, and the steps required to slowly return back into soccer. We also weave manual therapy techniques throughout the treatment session in order to assist with symptom management and promote optimal recovery times.
If you’re dealing with a soccer injury or would like some individualised advice regarding ways to reduce the likelihood of injury, please call the clinic 8296 7594 or follow this link. I look forward to helping you achieve your best on the pitch!
Alexander Muscat - Physiotherapist
Alexander graduated from Uni SA with a Bachelor of Physiotherapy (Honours), and has particular interests in the areas of musculoskeletal sports physiotherapy and neurological rehabilitation. He is passionate about working alongside clients to optimise their function and improve their overall quality of life.
Alexander has had experience working as a Sports Trainer at Blackfriars Old Scholars Association Soccer Club, and has played soccer at both Adelaide City FC and Adelaide Croatia Raiders Soccer Club, as well as played Futsal (indoor soccer) at club and national level.
Alexander has a passion for sport, hence has a very comprehensive sporting background, and in his spare time loves keeping active through playing amateur soccer and going to the gym.
| Football Australia Perform.pdf |
[1]http://www.footballaustralia.com.au/performance/football-australia-perform
[2]http://www.onlinelibrary.wiley.com/doi/full/10.1111/j.1600-0838.2009.01058.x
[3]http://www.researchgate.net/publication/279953239_The_acute_effect_of_static_or_dynamic_stretching_exercises_on_speed_and_flexibility_of_soccer_players
[4]https://www.aspetar.com/journal/viewarticle.aspx?id=180#.Y-iTXOxBygQ
[5]https://www.researchgate.net/publication/8474346_Stretching_and_injury_prevention_-_An_obscure_relationship
[2]http://www.onlinelibrary.wiley.com/doi/full/10.1111/j.1600-0838.2009.01058.x
[3]http://www.researchgate.net/publication/279953239_The_acute_effect_of_static_or_dynamic_stretching_exercises_on_speed_and_flexibility_of_soccer_players
[4]https://www.aspetar.com/journal/viewarticle.aspx?id=180#.Y-iTXOxBygQ
[5]https://www.researchgate.net/publication/8474346_Stretching_and_injury_prevention_-_An_obscure_relationship
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