8 Tips to Avoid Soccer Injuries

boy kicking ball

More and more kids play soccer each year. The two largest organizations in the country have almost 4 million youths under age 19 participating in their programs. With the increase in youth soccer participation comes, of course, an increase in the risk of youth soccer injuries. According to the US Consumer Product Safety Commission, there were almost 200,000 soccer injuries reported in 2006. While some number of injuries is inevitable, most, in fact, are preventable. [See Concussions Caused by Soccer.]

Following a few relatively straight forward protocols, that can go a long way toward reducing this number.

1. Preseason Conditioning

Many injuries occur at the beginning of the season when kids are out of shape. It’s a simple case of doing too much too soon. Players should participate in a program of leg, core, and endurance strengthening exercises before the season begins to prepare their bodies for the soccer specific muscle movements they’ll use during play. Aim to increase strength and agility progressively so they’ll be ready for the cutting, jumping, and high kicking they’ll be doing in regular season practices and games.

2. Stretch, Warm Up, and Cool Down

Tight muscles are more prone to soccer injury. Make sure hamstrings, quads, hips, and ankles are stretched before games and practices. Warm up with a slow jog before jumping right into aggressive play. After practices and games, stretch again and take a walk or slow jog to cool down and return the body to a resting state slowly.

3. Knee Injury Prevention Program

Knee injuries, including ACL ruptures, are among the most common youth soccer injuries (particularly for girls) and can often lead to long term consequences. Studies show that specific exercises designed to increase knee strength and range of motion have reduced the occurrence of knee injuries in adolescent and adult female soccer players.

4. Wear Protective Gear that Fits

Shin guards protect the vulnerable tibia from painful and debilitating contusions. Cleats protect the foot and provide much needed traction on wet or muddy fields. Make sure they fit properly to help prevent blisters and incorrect running and kicking form, which could cause foot or ankle injuries.

SEE MORE: Soccer Clubs in Massachusetts for great soccer articles and resources

5. Use Proper Heading Form

Although in soccer, head injury is most often the result of a player colliding with another player or being hit in the head with a ball, proper heading form will prevent some injuries to the head and neck. Contract the neck muscles to hold head in fixed alignment with the torso. US Youth Soccer recommends waiting to teach heading until a player is old enough to understand the lesson and has the necessary strength to do it right, usually about 10 years old.

6. Field Maintenance

It is estimated that up to 25% of all youth soccer injuries are the due to poor field conditions. Officials are technically responsible for this, but parents, coaches and players who want to prevent injury would be well-advised to check the field for holes, puddles, rocks, and debris themselves. Also, make sure goalposts are properly secured. While injuries from falling goalposts are rare, they are the among the most serious.

7. Fair Play

Soccer is a contact sport, and as such, players are vulnerable to injury from rough or overly aggressive play. Adherence to fair play standards enforced by referees helps reduce contact related injuries.

8. Let Previous Injuries Heal

Re-injury is more likely to occur when a player gets back into a game or practice situation too soon. This is particular dangerous when you’re dealing with a soccer head injury. Sustaining a second concussion after the first is fully healed can lead to brain swelling. Committed young athletes are eager to play. Sitting on the sidelines waiting for an injury to heal is the last thing they want to do. For their own safety, make them sit out until they’re fully ready and released to play.

SEE MORE: Preventing Concussions in Soccer

The surge in popularity of youth soccer in America is a great thing. Participating on a team teaches valuable lessons like commitment and teamwork. The physical activity of soccer is unsurpassed by other sports. The chance to develop skills and win as a team can build self-confidence and esteem. But the risk of soccer injury is real. By adhering to the few common sense guidelines above, your player will be more likely to go season after season of uninterrupted, injury-free play.