Football: Injuries and prevention
FIFA World Cup – As this is one of the most exciting times for football enthusiasts I thought a blog about football would be most suited.
Football injuries are common due to the stop-start nature/speed of the game, the multi-directional stresses applied to the body and sometimes the unpredictability of what other players do. The majority of injuries occur in the lower limb, with the ankle being most commonly injured, closely followed by the knee.
If you are a dedicated footballer, there is every chance you have probably experienced a frustrating lay off for an injury or two. Whilst all football injuries can’t be prevented, there are steps you can take to decrease the risk of injury.
What increases your risk of injury:
- Lack of flexibility
- Lack of a warm-up or cool-down
- Poor technique
- Over training or a sudden increase in exercise (duration or intensity)
- Inappropriate footwear (poorly fitting shoes, shoes with hard heels or no arch support)
Common injuries in football players:
- Ankle sprains
- Achilles injuries
- Heel pain
- Knee problems (ACL/PCL injury or patella tendonitis)
- Muscle strains (hamstrings, groin/adductor, calf)
- Neck/ Back problems
- Head injuries/concussion
- Traumatic/stress fractures ( lower leg and forefoot)
How to reduce your risk of injury:
- Do sufficient pre-season training. Stay active during the summer break.
- Perform both a warm-up and cool-down.
- Good muscle balance, aided by an appropriate strength-training programme in the gym, will allow the body to absorb sudden changes of direction and reduce the potential for injury. Incorporate strength training and stretching
- Hydrate adequately to maintain health and minimize cramps
- Wearing the correct footwear
If you do acquire an injury, the sooner ice is applied the better, this helps to reduce the swelling/inflammation. If you are not sure what you have done and are worried about your injury speak to a health professional (such as your doctor or an Osteopath).
Contact us at the clinic on 728798 if you would like to talk with someone about treatment or to book an appointment with us. The team at Avenue clinic are trying to raise awareness of common sport injuries, injury prevention, when to seek treatment and the importance of rehab after injury. As part of our Sports Injury Prevention Project, we are happy to come to your sports club and do a free 20-minute presentation. The talk will be sport specific and we are providing each club with a free cold pack and information on stretching. If you are interested in us coming to your club or have any questions, then please contact us for further details.
References:
http://www.stopsportsinjuries.org/football-injury-prevention.aspx
http://orthoinfo.aaos.org/topic.cfm?topic=a00113
