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Athletes live with pain ingrained into the daily fabric of their lives. Their routines are riddled with achy joints, sprains, bruises, bumps and a variety of other small annoyances that they have to humour everyday. For footballers especially, some injuries run the risk of ending players’ careers. Playing the beautiful game can sometimes result in outcomes that are far from beautiful. This is why it is doubly important for players to take care of their bodies by investing in the proper excercises to ready their muscles for the rigorous game that is football.
The past World Cup saw players like Neymar, Diego Carlos, Paul Pogba and others taken off various teams and missing the tournament due to injuries. Though injuries such as ankle sprains and strains players can take anywhere from a week to 2 weeks recovery time, other severe injuries last longer. According to studies, more serious injuries such as ACLs or even muscoskeletal fractures can take anywhere from 6 months to up to a year to heal. With months away from the football pitch, the mental, psychological and emotional toll recovering from an injury can take on a player can be harrowing, especially when football is a source of livelihood. To minimize the time spent in recovery, it’s important for players to properly follow the rehabilitation process and give their bodies the rest they need to heal. Injuries are not avoidable, but, it’s incredibly important for players to be aware of prevention techniques. Below we’ve assembled a brief look at some of the steps football players can take to prevent injuries from happening on the field.
1. The importance of warming up and cooling down
With all the running, jumping, and kicking involved, it’s no wonder that the risk of injury is always present. However, by taking the time to properly warm up and cool down before and after each game or training session, risk of injury can be significantly reduced. Research has shown that muscles that are not properly prepared for physical activity are more prone to injury. To minimize this risk, a proper warm-up is crucial. This should include light aerobic exercise, such as jogging or jumping jacks, as well as slow, gentle stretching to get the blood flowing and loosen up your muscles. By taking the time to properly warm up, the body is being prepared for the physical demands of the game and reducing the risk of injury. In addition to warming up, it’s also important to cool down properly after each game or training session. This involves slowing down physical activity and performing gentle stretching exercises to help reduce muscle soreness and prevent injury. Stretching after each session can also help maintain muscles’ flexibility and reduce the risk of muscle strain or injury. Additionally, it’s important to stretch all the major muscle groups, including legs, arms, and back to ensure a well-rounded routine. And to help guide you through all of these exercises, the Skora app offers different types of pre and post-workout routines.
2. Rehabilitation and Training:
Diagnosing an injury accurately is crucial before moving forward with any form of treatment. Misdiagnosis of an injury can result in further harm to an unhealed muscle, leading to a potential reinjury. Therefore, seeking professional medical treatment is essential in ensuring a full recovery from the injury. However, it is not only medical treatment that helps in overcoming an injury. Once diagnosed, it becomes crucial for footballers to focus on exercises that target core strength, flexibility and balance. It is also advisable for them to consult physical therapists to know what exercises to continue and what to avoid, depending on the type of injury they have sustained. This not only ensures a faster recovery but also helps players get back to peak performance once they have fully healed.
3. Nutrition
While medical treatment is essential in fully healing from an injury, the type and amount of food and fluid intake can also play a critical role in the recovery process. One of the key components of injury recovery is the rehabilitation of weaker muscles. Foods rich in protein, such as lean meats, dairy products, eggs, and plant-based protein sources, can help to rebuild and repair damaged muscle tissue. In addition to a balanced diet, taking supplements such as vitamins and minerals can also speed up the recovery process. Inflammation is a natural response to injury, but it can also slow down the healing process. Omega-3 fatty acids and foods high in vitamin C, such as leafy greens, berries, and citrus fruits, are known to have anti-inflammatory properties. These types of foods can help to reduce swelling and promote faster wound healing. Foods high in zinc, such as seafood and whole grains, can also support the healing process. Consulting with a dietician or nutritionist can help to create a customized plan that takes into consideration the specific injury and the player’s individual needs. In addition to proper nutrition, staying hydrated is crucial for injury recovery. Dehydration can slow down the healing process and increase the risk of further injury. Drinking enough water throughout the day can help to flush out toxins, reduce inflammation, and support the healing process.
4. Protective Gear
Though football may not be a sport requiring full body impact as other more intense sports such as rugby, it affects one of the most important areas: legs. In order to protect oneself, it is important for players to wear the appropriate type of gear to prevent injuries and to choose the best type of cleats for a successful game. According to specialists, it is recommended for players to wear shoes with molded cleats or ribbed solves as shoes with screw-in cleats are associated with a higher injury risk. However, even shoes with screw-in cleats come with a purpose as they provide more traction when players are on a wet field with high grass. Though leg injuries are the most common injury in the sports world, upper body injuries such as concussions are also a source of concern for players. Protective head guards are useful especially for injuries caused by falls, collissions or even blasts to the head. Shin gards and mouth guards are typical of the usual protective gear seen in the football world, however, there are now many designs and technologies so that even players’ shirts are equipped to absorb impact. These shirts have memory like foam for player’s comforts, which helps players withstand repeated shocks. Injuries such as turf burns can be prevented by wearing protective gear such as padded leggings, arm sleeves, and sliders. These abrasions occur as a result of friction from sliding on artificial turf or grass. It’s also important to wear gloves to protect your fingers.
5. Rest
When it comes to serious injuries, it’s crucial to keep the affected muscle as immobile as possible to allow it to heal. However, in order to return to peak performance, it’s also important to maintain joint mobility and flexibility. This is where light exercises such as stretching can play a vital role. By stretching out important muscle groups, you can help keep your joints lubricated and improve mobility, without putting unnecessary stress on the injured muscle. For minor injuries such as soreness, it may be beneficial to engage in light activity. In fact, movement can help drive out lactic acid stored in the body, promoting healing and reducing pain. However, it’s important to introduce these exercises slowly and gradually to avoid shocking the body with too much strain. This type of “active rest” can be a powerful tool for recovery, but it’s important to consult with a medical professional before starting any exercise program.
sKora is a sports tech company that aims to empower aspiring football players and help them go professional. We do this using an artificial intelligence (AI)-driven platform that provides players with personalized recommendations and pathways to professionalism depending on their unique talents, characteristics, and circumstances.
