Common soccer injuries and finding a balance between rest and play

People from around the world are tuning in for the 2023 Women’s FIFA World Cup. As you watch in awe on the edge of your seat and find yourself flinching at some of the tackles, you may be surprised when they come out unharmed – but not everyone is as lucky. Soccer is a high-contact and physical sport at any age — but professional athletes don’t take the “physical” part lightly, especially when there is a World Cup on the other end of the fight.

Whether you’re watching or playing the beloved game of soccer, here are some common soccer injuries to be mindful of so you know how to prevent them, when to seek care from a medical professional and when to listen to your body and rest.

Common soccer injuries

On top of being a physical sport, soccer requires a lot of running. The fast changes of pace and direction, and contact with other players can take a toll on players’ bodies if not properly cared for.

Injuries can be acute or chronic. Common acute injuries that can often occur on the soccer field are:

• Concussion
• Groin/hip injuries
• Hamstring injuries
• Ankle sprains
• Foot and toe injuries
• Contusions
• Knee injuries (including ACL and MCL tears)

Chronic, overuse injuries are common in players, such as tendinitis, bursitis and inflammation, which develop over time. When we are training, we are trying to develop stronger, faster and more functional muscles. To do this, you must stress the muscles, which causes “micro-trauma” to them and creates tiny muscle rips and tears. Your body comes along and builds things back up stronger than before so that the next time it experiences that weight or load, it can withstand it. The “building back up” takes time, and if you continue to stress those tissues before they have a chance to build back up, you develop chronic injury to those tissues known as “overuse injuries.”

You may have heard of athletes suffering from a torn ACL (anterior cruciate ligament) or MCL (medial collateral ligament), which is not uncommon in soccer players — and is an event that an athlete remembers! ACL and MCL injuries can occur during a quick intense collision between two players, or a player can simply plant their foot oddly or uncomfortably causing the knee to twist, even slightly. 

Athletes with a torn-ligament injury often recall they hear a “pop,” experience immediate pain, swelling and difficulty with range of motion and also a feeling of instability or “giving way” of their knee. Inability to bear weight, extreme pain, swelling or instability of the knee should be signs to have athletic training staff or a doctor evaluate the knee. In the meantime, ice, elevation, compression and anti-inflammatory medications are important.

Medial tibial stress syndrome, better known as shin splints, is one type of overuse injury that occurs from excess running, jumping or lower extremity activity. Pain occurs over the inside of your shin bone, usually at the back part where the muscle meets the bone. Shin splints can range anywhere from tendinitis of the muscles that hook into your tibia (shin bone) to inflammation of the covering of the bone (periosteum) to an actual stress fracture. Ice and massage can usually help shin splints feel better, but rest is what will ultimately help them heal.

Iliotibial syndrome impacts the iliotibial band. The iliotibial band is a long, tendinous structure that hooks a muscle in your upper/outer hip, goes down your leg and hooks to your tibia bone below your knee. The tendon moves over bones in different areas and that friction can cause inflammation at the hip or the knee. Athletes can often experience overuse injuries to this part of the body.

Finding a balance between rest and play

While injuries are common and often unpredictable, they can be prevented. To prevent injury at any age, rest when you need it and add variety to your workout and training regimen.

Rest: The best way for athletes to protect themselves against chronic, overuse injuries is rest. Elite-level soccer players do not play every minute of every game. In fact, rest and days off are part of what keeps them playing at an elite level! It is very important to take one to two days off from activity every week to avoid chronic, overuse symptoms. 

Make sure younger athletes are not playing two to three full soccer games a day and that they have adequate rest (at least one full day off per week from heavy training). Many young athletes are playing for both their school and club teams now, which means double the practices and games and potentially double the injuries. If they are playing for both teams, be selective about which practices and games they participate in.

Workout and training: When you aren’t resting, you’re likely training or competing. One thing athletes may not realize is the benefit of cross training or adding in different types of exercise into your regimen. Incorporating activities like yoga, Pilates, cycling, core strengthening and balance into their regimen can help prevent acute and chronic injuries on the field — especially in younger athletes. 

Early sub-specialization in a single sport is linked to chronic, overuse injuries. In fact, we are learning that multisport athletes are better athletes with fewer injuries. In regard to preventing injuries in soccer (and other sports), an athlete cannot do enough balance and “core” type exercises such as yoga, balance exercises, Pilates or barre.

Seeking medical care

If someone is significantly injured, they should discuss their injury with a coach or athletic trainer. In addition, a trusted orthopedic specialist can help diagnose and treat injuries that may occur on the field. Call (844) 671-4206 to get connected with an orthopedic doctor and find the care you need.