Football Injury Prevention

As discussed in the previous posts, some the commonest footballing injuries involve the knee and ankles. Football being a demanding and physical sport results in injuries. In this post we are going to discuss injury prevention for football injuries.

No athlete wants to get injured and sometimes it’s not possible to avoid it but here are some exercises that will prehab the muscles to reduce injuries. The four key components to preventing injuries are

-Challenge balance & neuromuscular control systems

-Core strength is essential

-Strengthen large muscles groups

-Functionally train the body

A) Strength:

– Squats – Stand with your feet about hip width apart. – Sit back. – Bend from your hips and knees. Stick your buttocks out with your chest high. – Keep your knees behind your toes. – Remember, keep your knees and feet facing straight ahead as you squat.

– Try squatting on just on leg. Careful! Don’t let your knee turn inward.

– Lunges Walking Lunges Perform walking lunges halfway across the field and then back. As you step, keep your front knee over your ankle in line with your toes.

B) Core Strength:

Plank – its best getting advice about posture for this exercise as wrong positioning can defeat the object. Hold the position for 30 seconds and repeat 5 times.

Side Plank – Hold the position for 30 seconds and repeat 5 times.

Bridging – Hold the position for 30 seconds and repeat 5 times. The use of a gymball under the feet in this exercise challenge the neuromuscular control and balance.

C) Balance

Balance is important as many injuries are caused when athletes are off-balance. All strengthening exercises can be completed with a balance element, just add a wobble board or wobble cushion when completing.

D) Plyometrics and external cueing

– Jump side-to-side with both feet over the line.

– Jump from your left to right foot over the line.

– Jump forward-and-back with both feet over the line.

– Jump forward-and-back over a line leading with your right foot. Keep feet hip width apart. Now lead with your left.

External cueing is important as in competitive sport your decisions and therefore movements are based upon the external influences of the game. External cueing should be introduced with plyometrics and is simply done by a coach or trainer clapping to signify changing direction or drill.

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TA Physio

am driven and passionate about healthcare focused on delivering successful patient outcomes through personalised rehabilitation. So far, I have established a successful career in physiotherapy rehabilitation and gained valuable experience in contributing to marketing strategies within multi-national companies. In 2005 I graduated from UWIC with a degree in science, health, exercise and sport, and then specialised in Physiotherapy and graduated Coventry University in 2008. Since commencing my physiotherapy career I have gained valuable experience in musculoskeletal, sports rehabilitation, and community based neurological and falls prevention rehabilitation within the NHS. In 2010 I set up TA Physio to provide a personal and flexible service for clientele requiring sports rehabilitation, falls prevention & rehabilitation, musculoskeletal physiotherapy as well as bio mechanical assessment in North London. In 2011 I joined AposTherapy as a junior therapist and developed over 2 years to become a Senior AposTherapist in 2013. Recently I have been promoted to lead the London Clinic development and growth reporting directly to the UK Clinical Lead and overseeing ten members of clinical staff. The responsibilities included developing vital HCP links to build referral pathways, accountable for staff development and clinical needs of the AposTherapy London Clinic. In 2014 I provided physiotherapy to elite athletes at The Glasgow 2014 Commonwealth Games. I was based within the busy and dynamic polyclinic within the Athletes' Villages. The aim is to help Glasgow 2014 deliver a direct access physiotherapy service to the people at the heart of the Games. Specialties: Gait Analysis, Deviations and Gait Rehabilitation; Sports Specific Rehabilitation; Orthopaedic Post Operative Rehabilitation; Musculoskeletal Physiotherapy; Clinical Blog Writing; Development and Growth of Clinical Services; Presenting to Healthcare Professionals & Advisory Boards.

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