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  • Emma B

Football Injuries: How to Prevent Them

The number of football injuries has been on the rise in recent years. A lot of these injuries are caused by a lack of understanding of the sport and how to prevent the injuries. In this blog, we will be discussing the three most common types of football injuries and how to prevent them.



Hamstring tear


Hamstring tears are a common occurrence in football, with most players sustaining at least one during their career. The hamstrings are the muscles that run along the back of the thigh, and they are responsible for knee and hip flexion.

A hamstring tear can occur when the muscles are overloaded, either from too much force being applied or from repeated eccentric contractions (when the muscle lengthens while under tension). This can happen during sprinting or kicking when the hamstrings are forcefully contracted to produce movement.


Symptoms of a hamstring tear include sudden pain in the back of the thigh, swelling, and bruising. The injury can range from a mild strain to a complete rupture, depending on the severity of the tear.

Treatment for a hamstring tear typically involves rest, ice, and compression. More severe tears may require surgery.


ACL rupture


Anterior cruciate ligament (ACL) injury is a common occurrence in football. In fact, studies have shown that ACL injury rates in football are 2-8 times higher than in other sports. There are a number of reasons for this, but the most likely explanation is the large amount of cutting and pivoting that is required in football.


ACL rupture can be a career-ending injury for football players, so it is important to be aware of the risks and take precautions to prevent ACL injury.


If you do suffer an ACL rupture, the most important thing is to get early and proper treatment. Surgery is often required to repair the ACL, and rehab can be a long and difficult process.


Ankle Sprain

An ankle sprain is a common injury in football. It occurs when the ligaments that support the ankle are stretched or torn. This can happen when the foot is turned inward or outward beyond its normal range of motion. Ankle sprains can be minor, moderate, or severe, depending on the extent of the ligament damage.


Ankle sprains usually occur during running, cutting, or change-of-direction movements. They can also happen when the foot lands on an uneven surface or when the ankle is twisted or rolled. Most ankle sprains happen to the outside of the ankle, but they can also occur on the inside of the ankle.


Treatment for a sprained ankle will depend on the severity of the injury. mild ankle sprains may only require ice and rest.


Prevention methods


Official injury statistics for the 2017/18 season show that there were a total of 1,056 injuries reported in professional football. This is an increase of 9% from the previous season. The most common injury was hamstring strains, accounting for 23% of all injuries.

If you are a football player, or if you are thinking of taking up the sport, then it is important to be aware of the risks of injury. However, with the right precautions in place, you can minimise the risk of getting hurt.


Muscle imbalance


In football, there is a high incidence of injury, especially to the lower extremities. This is often due to a muscle imbalance between the quads and hamstrings, which can lead to knee and hip problems.

To prevent this, it is important to maintain a balanced muscle development between the quads and hamstrings. This can be done through a variety of exercises that target both muscle groups equally.

If you think you may have a muscle imbalance, it is important to see a doctor or physical therapist. They can assess the muscles around the joint and develop a plan to help balance the muscle strength.


Dynamic warm up


A proper dynamic warm-up before playing football is essential to prevent injuries. A dynamic warm-up is a gentle, active movement that gradually raises your heart rate and body temperature. This type of warm-up slowly and gradually prepares your body for the rigours of football by gradually increasing your heart rate and body temperature.


A dynamic warm-up should last for at least 10 minutes and should include a mix of movements that focus on different muscle groups. Some examples of movements that can be included in a dynamic warm-up are leg swings, high knees, butt kicks, and side shuffles.


Footwear


Studies have shown that nearly 25% of all football injuries are caused by incorrect footwear. This means that wearing the wrong shoes while playing football can increase your risk of injury by up to four times!

So what kind of shoes should you be wearing while playing football? First, you'll want to make sure that you have cleats that fit well and provide adequate support. The right football cleats with provide you with the support and traction needed to stay safe on the field.

Finally, remember to always wear socks while playing football. This will help to absorb impact and protect your feet from blisters and other injuries.



Football is a dangerous sport. Every year, thousands of players suffer serious injuries that can have long-term effects on their health. The three most common types of football injuries are hamstring tears, ACL injuries, and ankle sprains.

There are ways to prevent these injuries. For example, players can warm up properly before games and practice, and they can use protective gear such as braces and tape.

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