by Feisal Zaw, Physiotherapist (Leeming clinic)
With the world cup in full swing, I thought it would be a good time to touch base with my fellow footballers. Whether you’re a Sunday league amateur or a contracted professional, injury prevention is super important (for differing reasons).
For my semi-professionals and professionals playing in the state leagues or NPL – this is a no brainer. The less games you play, the less games you’ll be selected for. The best ability is availability. If you can prevent those niggles from turning into missed games, you’ll be a much bigger asset to the team.
For my Sunday leaguers and casual Monday night 5-a-side players, there’s other things at stake. Spraining an ankle or tweaking your Achilles means you’ll be limping around for your 9-5. Trying to get your work boots on over a swollen ankle never fairs well. Plus, your team could be running low on numbers already with some sickness going around and your favourite “fair-weather teammates.”
So how do we prevent injuries?
Better, Faster, Stronger
Injuries occur when tissue capacity is exceeded through a specific movement, stretch or activity. Most footballing injuries are preventable, and one of the best ways to prevent injury is to be STRONG.
Strength training should be a key component in any athlete’s routine. This could (and should) look different, depending on what level you play at and the intensity that is required from you.
Exercises to target the main muscle groups involved in football should be done on a regular basis, with special attention to any previous problem areas.
For example, I had recurrent hamstring injuries last season after coming back from holiday. This was due to me being completely underprepared for the season. Therefore, my weekly strength program this season targets my hamstrings accordingly.
Developing a Routine
As a rule of thumb, the work you put in the pre-season is when you build your strength up to a level you need to perform at. Then the in-season work becomes more like maintenance. So, you lift at a level that maintains strength but doesn’t make you too sore for training and games, so you can still perform.
e.g. one of my preseason lifts to target my hamstrings was a deadlift. In the pre-season I was able to progressively lift heavier up until 1 week out from my first game. Since then, I have rarely lifted at my heaviest but have been able to maintain that strength lifting sub-maximally.
What Might This Look Like?
You might be thinking: “This all sounds great in theory, but I don’t have time,” or, “Where do I start? We’re in the middle of the season?”
The best exercise is the one you’ll do. Our physiotherapists are mindful that we aren’t all aspiring world cup players and that we (maybe) have lives outside of football. Figuring out the best individual exercises, for your individual injury and your individual situation is what we’re here to do.
Generally, though, the main muscle groups we are targeting would be:
- Quadriceps
- Hamstrings
- Glutes
- Calves
These are vital for kicking, running and jumping.
Some key exercises would include:
- Squat Variation e.g. box squat
- Hip Hinge Variation e.g. deadlift
- Isolated calf exercise e.g. calf raise
- Hip Extension Exercise e.g. glute bridge
If you’re able to include these in your routine, you’re covering most of your bases. If you have a specific recurrent injury, or you just need some guidance on a place to start, click here to book. I’m available Monday to Friday in Leeming.
