Introduction
These injuries are common
to soccer, but occur in other sports as well. One of the most common causes of
injury in the amateur game is not warming-up before the start of a match or
training session. A proper warm-up prepares the body for exercise, warms the
muscles, and enables the body to cope better with the strains of knocks and
sudden movements that cause injuries. This article is based on Soccer Academy,
the interactive football coaching program that contains video demonstrations,
animation, 3D graphics and photographs to coach the techniques, tactics and
training methods of modern football.
It's not always possible
to avoid injuries but a few precautions can be taken to reduce the possibility
of injuries or accidents..
Always take time to warm up and stretch. Research studies have shown that cold
muscles are more prone to injury.
Wear shin guards to help protect your lower legs.
Be careful about your choice of footwear, the following is a guide
Wear shoes with molded studs. Shoes with screw-in studs often are associated
with a higher risk of injury. However, shoes with screw-in studs should
be worn when more grip is needed, such as on a wet muddy field.
Don’t crawl or sit on the goal or hang from the net. Injuries and deaths
have occurred when goals have fallen onto players.
The playing surface must be kept in good condition. Holes on the playing field
should be filled, bare spots reseeded, and debris removed.
Be knowledgeable about first aid and be able to administer it for minor
injuries, such as facial cuts, bruises, or minor tendinitis, strains, or
sprains.
Be prepared for emergency situations and have a plan to reach medical
personnel to treat injuries such as concussions, dislocations, elbow
contusions, wrist or finger sprains, and fractures.
Five steps for
reducing the risk of injury:
Keep warm.
Always wear shin pads.
Don’t aggravate an injury by playing when you haven't fully recovered.
Get match fit before the start of the season.
Make sure that your team has an equipped first aid box.
Minor
injuries
These include bruising,
cuts, muscle cramps and stiffness. Bruising, unless severe, can be treated with
an ice pack. Minor cuts can be treated simply by washing the wound, but if the
cut is deep, stitches could be required. The best treatment for muscle cramp is
to immediately stretch the muscle, and drink water and salt. For stiffness, a
soak in the bath and some creams for muscular aches are useful.
Hamstring
These injuries include
tears and strains. Strains could heal in days, but tears can take months. Rest
is very important, as is not aggravating the injury by playing football until
the hamstring is healed. Graduated exercises are usually recommended to speed
the recovery process.
Achilles
The Achilles Tendon
attaches the heel to the calf muscle. There are three common sports injuries to
the Achilles: strain, tendonitis and rupture. In all cases rest is important,
and ice can be used to reduce swelling when the injury occurs. Strain usually
heels within days, but rupture might require surgery, and could end a playing
career.
Ankle
With ankle injuries, it
is important to reduce the swelling as much as possible, and to maintain the
mobility of the joint. Exercise to strengthen the muscles around the ankle, and
ankle supports are often useful.
Knee
Knee injuries can
be severe, and could require surgery. Twisting the knee can tear the cartilage
in the knee joint, requiring surgery. The ligaments can be torn or strained, and
rest is required. In some cases, plaster or surgery might be required, and the
healing process can take from weeks to months.
