Soccer combines sprints, sudden stops, quick cuts, jumps, hard kicks and the occasional collision. Whether you play in an adult league, coach a youth team or watch your kids from the sideline, you've likely seen a player limp off the field.
Most soccer injuries involve the legs, with ankle sprains, muscle strains and knee injuries among the most frequent. The good news is that a solid warm-up, the right gear and sensible scheduling can prevent many of them, and those that do happen usually heal well with prompt first aid and good rehab.
The most common soccer injuries
Injuries in soccer tend to fall into a few groups:
- Ankle sprains from rolling an ankle on uneven ground or landing on another player’s foot (see our page on ankle pain)
- Muscle strains in the hamstrings, quadriceps and inner thigh from sprinting, kicking and reaching for the ball, a frequent cause of groin pain in players
- Knee injuries, including sprains of the ACL or MCL and meniscus tears, often from planting and twisting or a tackle
- Bruises to the thigh and shin from kicks and collisions
- Head injuries, including concussions from contact with another player, the ground or the goalpost
- Growth-related pain in young players, such as Osgood-Schlatter disease just below the kneecap
Prevention starts with the warm-up
A structured warm-up is one of the best-studied ways to prevent soccer injuries. Programs such as FIFA 11+ combine running drills with strength, balance and jumping exercises in about 20 minutes, and research shows they can reduce injuries in youth and amateur players when teams use them at least twice a week.
Other habits help, too:
- Wear properly fitted shin guards at every practice and game
- Choose cleats suited to the surface, and check the fit often as kids grow
- Walk the field before play to spot holes, sprinkler heads and slick patches
- Drink water before, during and after play, and take extra breaks in hot weather
- Add Nordic hamstring curls to strength training, an exercise shown to lower the risk of a hamstring strain
- Give young players regular rest days and breaks from soccer during the year, which the American Academy of Pediatrics advises to limit overuse injuries
First steps after an injury on the field
For a mild sprain, strain or bruise, the first day or two focuses on calming things down:
- Stop playing. Trying to run it off can make the injury worse.
- Protect the area, and use crutches if walking hurts.
- Ice for 15 to 20 minutes at a time, with a thin cloth between the ice and your skin.
- Use a compression wrap and keep the area raised to limit swelling.
- Start gentle movement as pain allows, rather than keeping the area still for days.
Ask a doctor or pharmacist before using over-the-counter pain relievers, especially for children.
How chiropractic care and physical therapy help players recover
Once the first wave of pain settles, rehab rebuilds what the injury took away. For players treated at Physical Medicine & Rehabilitation of NY & CT (PMR), sports injury care often pairs physical therapy with chiropractic care, adding medical massage when tight muscles slow progress.
Physical therapy restores strength, balance and agility, then progresses to soccer-specific work such as cutting, dribbling and striking the ball. Balance training after an ankle sprain is especially important, since research shows it lowers the chance of spraining the same ankle again. Chiropractic care can address stiffness in the back, hips and ankles that may change how a player moves after an injury.
Emergency signs every coach should know
Call 911 if a player:
- Loses consciousness, has a seizure or is hard to wake
- Has neck pain with numbness, tingling or weakness after a collision
- Develops a worsening headache, repeated vomiting, slurred speech or growing confusion after a hit to the head
- Collapses suddenly during play
If a neck injury is possible, keep the player still until help arrives. If a player collapses and isn't breathing normally, start CPR and use an AED if one is available.
See a doctor the same day for a suspected broken bone, a knee that gave way and swelled quickly, or an injury that keeps a player from bearing weight. Any player with a suspected concussion should sit out the rest of the game and not return until a healthcare provider clears them.
Frequently asked questions
Is heading the ball safe for kids?
U.S. Soccer's youth guidelines bar heading for players 10 and under and limit heading in practice for ages 11 to 13, to reduce repeated head impacts while brains and necks are still developing. Older players may lower their risk with good technique and a properly inflated, size-appropriate ball. Any player with concussion symptoms should stop and be checked before playing again.
Why do my child's heels hurt after soccer?
In active kids, often ages 8 to 14, heel pain is commonly Sever's disease, an irritation of the growth plate at the back of the heel. It tends to flare during growth spurts and with lots of running on hard fields. Rest, calf stretching, cushioned cleats and heel cups often help. Have the pediatrician confirm the cause, and call sooner for pain that wakes your child at night, trouble bearing weight, or a fever with a red, swollen heel.
Should soccer players wear ankle braces?
A brace can lower the chance of spraining an ankle again for players who have sprained it before, and many wear one for the rest of the season after an injury. A brace is not a substitute for balance and strength training, which address the reasons the ankle gave way in the first place. Ask your therapist whether one makes sense for you.
Request an appointment for a soccer injury
If a soccer injury is keeping you or your young athlete off the field, PMR can build a recovery plan that fits your season and your goals. Request an appointment and we’ll contact you to schedule a visit that works around practices and games.