Soccer demands speed, agility and quick changes in direction. But all that motion puts stress on the body — especially the legs and feet.
That’s why injuries are a reality for many players of the sport, from youth leagues to adult recreational teams. Understanding where injuries happen, how to treat them and what you can do to prevent them can help you stay active and avoid time on the bench.
Shazad Shaikh, MD, an Atlantic Health orthopedic surgeon, frequently treats soccer-related injuries and breaks down what you need to know.
Where soccer injuries happen most
Because of the sport’s stop-and-go nature, injuries tend to affect the joints that absorb the most force —particularly the knees and ankles.
Some of the injuries providers see most often include:
- Ankle sprains: These can range from mild stretching of the ligaments to more severe tears that require a longer recovery.
- Anterior cruciate ligament (ACL) tears: Often caused by a sudden twist or pivot without contact, an ACL injury is frequently accompanied by a pop and significant swelling.
- Meniscus tears: Meniscal injuries affect the meniscus, a cushion that sits between the bones in the knee joint and can tear with twisting. This can lead to a “catching” or “locking” feeling in the knee.
- Overuse injuries: In younger athletes, repetitive stress on growing bodies can lead to conditions like Osgood-Schlatter disease, which causes knee pain, and Sever’s disease, which causes heel pain.
How to treat soccer injuries
Treatment depends on the severity of the injury, Dr. Shaikh says. You can typically manage mild injuries at home with rest and over-the-counter anti-inflammatory medications like ibuprofen and aspirin, which help reduce swelling.
“We often use the acronym ‘RICE,’ which stands for rest, ice, compression and elevation,” he says, adding that most athletes don’t like to hear that they need to rest, but it’s the best way to let the body heal.
“Anything you can do to help the swelling is also beneficial,” Dr. Shaikh adds.
Once a mild soccer injury heals, recovery also includes exercises to rebuild muscle strength.
“Unfortunately, when there’s any type of injury or insult to the body and there’s inflammation, the body’s response is to shut down some of the muscles,” Dr. Shaikh explains. “The muscles tend to get weaker. Strengthening them again is important because muscles help protect your joints.”
When to see a doctor
Sometimes, like when you hear a popping noise or you can’t walk or bear weight, it’s obvious you need to go to the doctor for a soccer injury. But it’s not always that clear.
For the times you’re not sure, Dr. Shaikh recommends getting checked out when:
- Pain doesn’t improve or gets worse, or begins interfering with your daily activities
- Symptoms persist
- You have significant swelling
“If it’s persistent or affecting your day-to-day activities, that’s usually a sign you should have it looked at,” Dr. Shaikh says.
Serious injuries, like ACL or meniscus tears, may require surgery, followed by rehabilitation and strengthening exercises.
How to lower your risk of injury
While you can’t prevent every injury, you can take steps to reduce your risk, including:
- Prioritize stretching.
In young athletes, stretching helps prevent injuries, improve flexibility and increase range of motion. In adults, it’s even more critical. “Especially as we age, our bodies aren’t as pliable as they used to be,” he says. “The tissue gets tighter, the ligament quality isn’t as good, so if we don’t stretch, we’re more prone to injury.” - Build muscle strength.
Strong muscles, especially the quadriceps (front thigh muscles), help stabilize joints and protect against injuries like ACL tears. Dr. Shaikh adds, “It also elevates your ability to compete because the stronger you are, the faster you can run and the harder you can kick a soccer ball.” - Stay hydrated.
During the warm-weather months, it’s easy to get dehydrated, especially if you’re practicing for long hours in the sun. Drinking plenty of water not only keeps you hydrated but also helps keep fatigue at bay, making you less likely to get injured. - Mix it up.
Focusing on one sport year-round can increase injury risk. Cross-training helps balance muscle development and reduce strain.
A smart game plan
In addition to prevention, Dr. Shaikh has a few other tips to keep yourself off the sidelines:
- Don’t play through pain.
You can cause more damage to an existing injury — or increase your risk for a new one — when you play while hurt. - Don’t neglect stretching.
When you’re young, your body can help compensate for tightness if you don’t stretch, but stretching is vital to preventing injury as you get older.
Soccer is one of America’s favorite sports for a reason. It’s fast-paced, fun and an excellent source of exercise. With the right approach, you can reduce your risk, recover more effectively and keep doing what you love — on and off the field.
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