Soccer Warm-up

Getting ready for Soccer The soccer season is upon us … and with the cooler weather, there is sometimes an increase in the risk of injury - So what are the best ways to avoid strains and sprains?

1. Ensure you have a good baseline of fitness – turn up to training sessions and practice what your coach teaches - the correct way to run, pass and kick.

2. Wear appropriate and good fitting soccerboots.

3. Do a good warmup – the latest recommendations are for an active warmup – That means rather than just standing still and stretching one particular area, go for more of an overall gentle body warmup eg.

• Start with a light jog (5mins around an oval)
• Leg swing throughs (gentle but full leg movement kicking without a ball)
• Arm swings (circles or cross overs behind and in front of body)
• Body twists (feet fixed on one spot) – gentle twists side to side
• Leg rolls (lying on ground rocking feet side to side to move your back)
• Active legs (lying on your back cycling legs or doing crossovers side and forwards)

4. The most common injuries physios see are groin and thigh strains and ankle sprains – so some local static stretching (hold 20secs, Repeat 3x) of these areas can be of help before the game.

5. Static (holding) stretches are particularly important after a game as part of the warm down. Stretches should be held for at least 20 secs.