Soccer: Essentials for Injury Prevention

In collaboration with Complete Stricker.

Soccer is a popular and accessible sport that can be played year-round, both recreationally and competitively. With minimal equipment required, it appeals to people of all ages. Although not officially considered a contact sport, collisions between players are common. The frequent quick changes of direction also contribute to injury risk. So how should you respond to a soccer injury, and more importantly, how can you prevent one? Our physiotherapists share their top tips.

Common soccer injuries

Soccer is a dynamic sport that puts a lot of stress on the lower body. Traumatic injuries are especially common in the knees and ankles, often resulting from sudden changes in direction or contact with other players.

Sprain

One of the most frequent soccer injuries is the sprain. It affects the ligaments, which connect bones and help stabilize joints. Sprains usually happen after an awkward movement or collision and cause immediate swelling, pain, heat, and sometimes an inability to walk. Limited mobility or sharp pain when contracting the muscle are warning signs. If walking becomes impossible shortly after the injury, seek medical attention to rule out a fracture.

Muscle strain

Often caused by poor warm-up, muscle strains are common early in the season. They involve tears in muscle fibers—typically in the thighs or calves—and occur suddenly during a sprint or intense movement, causing sharp, localized pain.

Concussion

Though soccer isn’t categorized as a contact sport, head injuries do occur. A concussion can result from player collisions, a fall, or improper heading technique. Symptoms may include headaches, dizziness, fatigue, concentration issues, or nausea. At the first sign, the player should stop immediately.

Overuse injuries

Some injuries don’t result from a single incident but from repetitive motions or lack of recovery. The most common overuse injuries in soccer include:

• Patellar tendinopathy: Pain at the front of the knee, often linked to jumping and sprinting.

• Achilles tendinopathy: Pain at the back of the ankle, worsened by pushing off.

• Patellofemoral pain syndrome: Pain at the front of the knee, especially after prolonged sitting or going down stairs.

These issues often start as mild discomfort that can escalate if not addressed.

What to do if you're injured

It’s tempting to keep playing through pain—especially during an important game—but taking a moment to assess the injury is crucial. Ask yourself: Is the pain getting better or staying the same? Am I able to play at 100%?

For mild cases, the pain may fade quickly. But any head impact or significant pain in the knee or ankle requires prompt attention.

Keys actions to take

1. Relative rest: Avoid painful movements but stay active as much as possible.

2. Walking aid: If limping or unable to bear weight, use crutches or a cane.

3. Ice or anti-inflammatories: Use only if the pain affects daily activities.

4. Consult a physiotherapist: For a full evaluation and personalized recovery plan.

How to prevent soccer injuries

1. Pre-season preparation

An evaluation program 8 weeks before the season is ideal, especially for competitive players. It helps identify imbalances, muscle weaknesses, and motor control issues. Targeted exercises can then be used to better prepare for the demands of the sport.

2. Learning proper techniques

Mastering game techniques, especially heading, is key to avoiding injuries like concussions.

3. Effective warm-up

Often overlooked, warming up is essential. It prepares the body for physical effort, increases tissue flexibility, and reduces injury risk. A proper warm-up matters, no matter the skill level.

The key role of physiotherapy

Physiotherapy plays a vital role in performance, prevention, and recovery for soccer players. When to consult:

• Before the season: For targeted assessment and a personalized exercise plan.

• After an injury: To ensure complete and safe recovery, and prevent reinjury.

Treatment often includes customized exercises, manual therapy (joint and soft tissue), and a gradual return to soccer-specific movements.

Book an appointment at a clinic near you today.

Article by Simon Desrosiers, physiotherapist.