Injury Prevention

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Quick Injury Prevention Exercise

Use this quick exercise as part of your warm-ups.   Its great for getting your hip rotator and gluteal muscles.  These muscles are important for ACL and groin injury prevention 

Use This Foam Roller Routine To Help You Recover After Your Soccer Training

Dealing with muscle soreness, and lack of flexibility is commonplace in soccer. Not to mention the chronic issues of patellar tendonitis or IT band issues that often nag and hinder a soccer player’s performance. These are all concerns that every soccer athlete has to deal with. Unfortunately, if unattended, these concerns can easily worsened and negatively impact an athletes soccer career. That is why it is absolutely critical that you have a recovery protocol in your training that includes some form of stretching, and soft tissue work (basically some form of massage).

Preventing Shin Splints

Shin splints can go from being annoying to flat out debilitating. Shin splints occur when the muscles, tendons and bone covering (periosteum) become inflamed. The pain is typically on the outside or lateral side of the tibia or shin, but occasionally affects the inside or medial portion as well.

Performance Enhancing and Injury Preventing Hamstring Exercises

This warm up is used by Barcelona and other professional teams around the world.  It has significantly decreased the number of injuries that occur during games and training sessions. 

Ankle Protocol To Help Prevent Ankle Injuries

Courtesy of our very own Chris Phillips, ATC, CSCS, 90strong contributor and owner of Compete Sports Performance & Rehab in Lake Forest, he has created a specific ankle protocol that should be performed before and after soccer training.

Single Leg Balance Toss On An Uneven Surface

This is a great exercise for preventing ankle and knee injuries. Injuries often occur when the body cannot stabilize itself in the ever changing environment of a soccer game.  

Multi-direction Band Kick Series

Here is a great exercise series that will strengthen your hips and improve your balance in the ankle, knee, and hip. During the kicks, the plant leg is working on balance. The kicking leg is working on hip strength through the resistance of the band. Through this resistance, an increase in kicking power will occur.  

Prevent Soccer Injuries In A Fun Way

Let's face it. As important as injury prevention is, it can be downright boring. But it doesn't always have to be if you have a teammate to work with. Whenever you get a chance, work on injury prevention together with a teammate or as a group. It keeps your energy level high and maintains your focus. 

Hamstring Flexibility Exercises For Soccer

The hamstrings play an important role in running and can be easily injured if not flexible. Tight hamstrings can also lead to low back and knee pain as well. The primary functions of the hamstrings are to extend the hip and flex the knee.

To Prevent Injury Try The Bulgarian Split Squat

The Bulgarian Split Squat is one of my favorite exercises for a soccer player for many reasons. First, it puts the body in a position of the end range of a stride. Your muscles are strongest at the midrange of a contraction and weakest at the end ranges. By putting the body in this end range position, your strength gains will increase by focusing on the weakest area in the range of motion.

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