The Most Common Girls Soccer Injuries

Despite what some may say, soccer is a contact sport, making injuries, both big and small, a dime a dozen. But since we at GSN are all about the health and education of our Socceristas, here is a list of the most common soccer injuries for girls and how to help prevent them!

ACL Injuries

ACL injuries are like the big, bad wolf of the soccer world, lurking around any corner to take you out of the game. Soccer players are more likely to injure or tear their ACL because of how much quick directional change occurs on the pitch. ACL injuries are more common in women than in men. But working to prevent them can be as easy as taking ten minutes a day. Several easy exercises to stabilize and strengthen your ACL and accompanying knee muscles include single-leg balances, jump squats, and lateral squats.

Ankle Sprains

Ankle sprains are a dime a dozen and completely annoying. They make up for around 12.8% of injuries in women’s soccer, which is not a small number. They seem to be the injury that keeps on keeping on, no matter how many times you get back out there. Which is why prevention and rehab are crucial. Ankle exercises are low impact, so you can do them during class, while studying, or watching TV. Some of the most popular and most effective exercises are ankle circles, writing the alphabet with your foot, and simple calf raises. 

Concussions

While there aren’t many exercises you can do to protect your brain from concussion, there is plenty you can do to make sure you’re safe when going up for that header. Our main tip: be mindful. When you’re going up for a header, be aware that there may be someone going up with you, mind your arms and head when you’re reaching for the ball. Likewise, be careful when you fall. Falling happens quickly but try to remember to tuck your chin and turn your head away, keeping your neck flexed will protect you from whiplash. 

Quad and Hamstring Strains

Speaking of annoying and persistent injuries, strains and sprains of the quad and hamstrings make up for 11.8% of female soccer injuries. Luckily, a lot of lower body exercises overlap, so you can strengthen your ACL, quad, and hamstring with single-leg balances, and lateral and standard squats. To help prevent upper leg pulls, in general, be wary of going in on a slide or making lower body contact with a defender on your way to the goal. 

Ligament and muscle strains are the top forms of injury in women’s soccer, so make sure you’re taking your rest days, warming up and cooling down, and taking your stretches seriously. 

Feature photo via Adobe Stock

—

GIRLS SOCCER NETWORK: YOUR SOURCE FOR GIRLS SOCCER NEWS