The football injuries mostly affect the lower part of the body, which includes the groin, hip, thigh, ankle, hamstring, knee, shin, calf, and foot. You might get hurt from running long distances, tackling your opponents, and jumping abruptly. Overusing the muscular tissues is also held responsible.
Mentioned below are some conditions that the footballers suffer from on a daily basis along with safety tips that help prevent them.
Common Football Injuries
- When you are out on the field, kicking and twisting, you may end up injuring your thigh muscles, also called the adductors, which lead to a groin strain. To alleviate the pain, please apply ice after every 30 minutes for at least a week. You may also tie a bandage around your thigh and consume OTC medicines.
- Hamstrings are three large muscles at the back of the thigh. They generate a driving force that helps you run fast. By quickly changing your pace, your hamstrings may tear or experience a strain. Besides restricting movement completely for a couple of days, please keep the leg in an elevated position.
- Ankle sprain is perhaps the most common sports injury and happens when you are running on an uneven surface or change the direction without any warning. The ligaments that stabilise the ankle joint becomes overstretched. RICE
(rest, ice, compression, and elevation) therapy helps to a great extent.
- ACL or anterior cruciate ligament is known for keeping your knee and the lower leg in their place. When you jump and land inappropriately, you may strain the ACL. While home remedies do work, if your knee is swollen and tender even after weeks, please opt for physiotherapy.
Top Safety Tips
- Strengthen the lower limbs by performing exercises like squats, calf raises, deadlifts, lunges, etc. These ensure your primary muscle groups are ready to cope with the exhaustion of the game.
- Warm up before hitting the field. You can stretch your legs and arms or jog to increase the blood circulation inside your muscles. Add in a couple of ball drills that involve a change of speed and direction.
- Make sure to rest in between the training sessions and matches so that your body can repair itself. If you are feeling tired or experiencing symptoms of an injury, please take time to recuperate.
- Stay hydrated and adhere to a balanced diet so that your body can endure the discomfort of the game and workout and recover just fine. You may customize the nutrition plan in accordance with your needs and expectations.
- Spending time relaxing and not rushing to the gym immediately after the game is mandatory. Stretch all of your limbs thoroughly or lie down for at least fifteen minutes.
- Finally, yet importantly, wear proper clothing. You must also invest in good quality footwear and protective equipment such as helmet, shoulder pads, mouth guard, goggles, etc.
According to a renowned sports injury specialist, if the footballers are already suffering from any of the condition specified above, they must avoid taking hot baths because the heat can do more harm than good. Massaging the affected area is also off-limits since it can exacerbate pain and inflammation.