Ankle sprains are very common among soccer players. Soccer is also the sport that has the highest risk of sustaining a fifth metatarsal fracture of the foot compared to other sports.
Soccer, also better known globally as football, is one of the world’s most popular sports. Governed locally by BC Soccer, this fast-paced team sport occurs on a field with a ball and a goal at each end. Soccer has been a longstanding sport in the Summer Olympics for men, with women’s soccer added in 1996. Knee and ankle ligament sprains, muscle strains, and overuse injuries are common. Player collisions can result in a wide range of injuries, including cuts, bruises, and concussions.
(see Section 04 - Prevention)
Ankle sprains are very common among soccer players. Soccer is also the sport that has the highest risk of sustaining a fifth metatarsal fracture of the foot compared to other sports.
While not common, head injuries can occur during soccer and can include sustaining a concussion. Females may have greater risk of concussion with heading and goalkeeping than males.
Hamstring injuries accounted for 4% to 13% of all soccer-related injuries.
Groin injuries are common in soccer, especially among adults.
Knee injuries, including those to the anterior cruciate ligament (ACL), are the most common injury among female players and the third most common among male players.
The incidence of injuries in soccer is mostly significant during games/matches, ranging from 10 to 49 injuries/1000 hours among competitive male youth players, 3 to 9 injuries/1000 hour among male professional players, and 13 to 30 injuries/1000 hours among female players.
Most soccer injuries occur in the lower limbs (60–90%), especially the ankle, knee, and thigh. Most injuries are located in the ankle and thigh in young male soccer players, and in the ankle and knee in female players.
Soccer is the highest risk sport for sustaining an anterior cruciate ligament (ACL) injury for female youth. Females are over 3 times more likely to suffer an ACL injury than males.
It is estimated that...
Sustaining an injury in soccer can be influenced by many factors described below. Often these factors vary between males and females.
Altered neuromuscular control, such as poor knee control (dynamic valgus) with cutting, jumping, and pivoting, can increase risk of injury, especially in females.
Strength training programs, in particular targeting core strength (planks) or eccentric hamstrings (Nordic hamstring curls) have been found to decrease injuries in males and females.
Suffering a previous injury to any part of your body can increase your risk of sustaining another injury to that area.
Playing soccer at a high duration and intensity without adequate periods of rest and recovery increase your risk of common injuries such as hamstring strains, knee and ankle sprains. The risk of acute and chronic injuries, including anterior knee pain, is higher when weekly practice or training workload increases by over 25%. Soccer players may also be injured when their practice and/or training workload in sport is too low.
Playing soccer on a club team increases risk of anterior cruciate ligament injury compared to playing on a school team.
Both males and females are more likely to sustain injuries to the dominant limb (shooting leg) than the non-dominant limb.
BMI is a measure of body composition based on your weight and height. Having a higher BMI increases your risk of injury, particularly among female soccer players.
The risk of injury increases with age. Females over 14 years of age are twice as likely to sustain a knee injury compared to younger soccer players. Females are at the greatest risk of injury between age 16 and 20 years old.
Injuries are 3 times more common in matches than in practices. Injuries in matches also result in more lost days and injury burden than practices.
There is mixed evidence on injury risk for playing on artificial turf. Some research has found increased risk of ACL injury for females when playing on turf compared to grass. This may be due to increased friction at the shoe-surface interface. However, other research has failed to find this result.
Training and regular practice are expected of athletes, but how much is too much? Your risk of injury can increase if you train too much or improperly. Learn more about how to find your training load “sweet spot.”
Some muscle soreness or joint pain is expected when increasing your level of physical activity. However, it is important to listen to your body for persistent or worsening pain, and to know when to rest. Learn more about how to prevent injuries in soccer.
Talk to your coach or organization about the prevention strategies below and how they might be incorporated into training and policies.
It is important that soccer players are not exposed to sudden increases in intensity and duration of training or game play. A smart practice or training program involving a gradual buildup of workload can reduce your risk of injury by up to 38%.
11+ Warm-Up Program
Regular participation in the 11+ warm-up exercise program (or other similar program) can reduce your risk of soccer injury by up to 60%. This program, which consists of 15 running, balance, core and hip strength, and jump training (plyometric) exercises, has the ability to decrease your chances of sustaining common injuries to the hamstrings, ankles, knees, and groin. Complete the warm-up program at least twice a week. Some research has also found improved performance of soccer players with regular use of the program.
FIFA 11+ kids is another evidence based warm up program for younger children (7-13 years old) playing soccer. It has been found to reduce overall injury risk by 50%, as well as severe injury risk, lower extremity injury risk, knee injury risk, and ankle injury risk.
Learn more about the 11+ Warm-Up Program.
Oslo Sport Trauma Research Centre Neuromuscular Training
The Oslo Sport Trauma Research Centre has developed strength training exercises designed to prevent injuries to the groin, knee, ankle, and other areas of the body. This resource includes videos and PDFs for download.
Learn more about exercises to help prevent groin injuries.
Learn more about exercises to help prevent knee injuries.
Learn more about exercises to help prevent ankle injuries.
For more exercises, visit http://fittoplay.org/.
Get Set Neuromuscular Training
The Get Set app contains exercises that can be done at home. Created by the Oslo Sports Trauma Center, Norwegian School of Sport Sciences, and Making Waves AS in 2014 for the International Olympic Committee, the app allows you to search by body part to view exercises that work to strengthen each area of the body, or search by sport to view a library of exercises that are specific to soccer.
Download Get Set for Android.
Download Get Set for iOS.
Strength Training
Targeted strength training programs, such as hamstring strengthening programs with exercises such as Nordic hamstring curls, have been found to decrease hamstring injuries by up to 51%.
Shin guards can reduce your risk of injury in soccer. In order to determine the correct size of the shin guard for optimal protection, measure from just below the knee to 1 inch above the top of the shoe, then subtract 1 inch. Ideally, the top of the guard should be around 2 to 3 inches below the knees and about 1 inch above where the ankle bends.
While concussions are not the most common injury in soccer, it is important to be aware of concussion signs and symptoms and know what to do if concussion is suspected. The Concussion Awareness Training Tool (CATT) is an online resource for players and parents to learn more about how to recognize, prevent, and manage a concussion. CATT also includes resources on how to respond to a potential concussion situation, as well as detailed Return to School and Return to Sport protocols.
Sleep, Vigilance and Sport Injury Prevention
Being successful in physical activity requires a high degree of alertness, also known as vigilance. Sufficient sleep helps your body to recover, allows you to achieve your goals, and reduces your risk of injury. Getting less than 8 hours of sleep can increase your rate of injury by up to 70%! Watch this video to learn more about how sleep and vigilance are connected.
Sport-related Physicals
Soccer is a physically demanding sport and some pre-existing conditions may increase the risk of injury. A sport-related physical evaluation at the beginning of each season ensuring fitness to play can help to reduce risk of injury. KidsHealth provides information about what sports physicals are, why they may be appropriate and where you may go to get them.
Learn more about Kids Health Sports Physicals.
Talk to your organization or school about the prevention strategies below and how they might be incorporated into training and policies.
It is important that soccer players are not exposed to any sudden changes in intensity and duration of training or game play. A smart practice or training program involving a gradual buildup of workload and volume can reduce your players’ risk of injury by up to 38%.
11+ Warm-Up Program
Regular participation in the 11+ warm-up exercise program (or other similar program) can reduce your risk of soccer injury by up to 60%. This program, which consists of 15 running, balance, core and hip strength, and jump training (plyometric) exercises, has the ability to decrease your chances of sustaining common injuries to the hamstrings, ankles, knees, and groin. Complete the warm-up program at least twice a week. Some research has also found improved performance of soccer players with regular use of the program.
FIFA 11+ kids is another evidence based warm up program for younger children (7-13 years old) playing soccer. It has been found to reduce overall injury risk by 50%, as well as severe injury risk, lower extremity injury risk, knee injury risk, and ankle injury risk.
Learn more about the 11+ Warm-Up Program.
Oslo Sport Trauma Research Centre Neuromuscular Training
The Oslo Sport Trauma Research Centre has developed strength training exercises designed to prevent injuries to the groin, knee, ankle, and other areas of the body. This resource includes videos and PDFs for download.
Learn more about exercises to help prevent groin injuries.
Learn more about exercises to help prevent knee injuries.
Learn more about exercises to help prevent ankle injuries.
For more exercises, visit http://fittoplay.org/.
Get Set Neuromuscular Training
The Get Set app contains exercises that can be done at home. Created by the Oslo Sports Trauma Center, Norwegian School of Sport Sciences, and Making Waves AS in 2014 for the International Olympic Committee, the app allows you to search by body part to view exercises that work to strengthen each area of the body, or search by sport to view a library of exercises that are specific to soccer.
Download Get Set for Android.
Download Get Set for iOS.
Strength Training
Targeted strength training programs, such as hamstring strengthening programs with exercises such as Nordic hamstring curls, have been found to decrease hamstring injuries by up to 51%.
Shin guards can reduce your risk of injury in soccer. In order to determine the correct size of the shin guard for optimal protection, measure from just below the knee to 1 inch above the top of the shoe, then subtract 1 inch. Ideally, the top of the guard should be around 2 to 3 inches below the knees and about 1 inch above where the ankle bends.
While concussions are not the most common injury in soccer, it is important to be aware of concussion signs and symptoms and know what to do if concussion is suspected. The Concussion Awareness Training Tool (CATT) is an online resource for coaches and teachers to learn more about how to recognize, prevent, and manage a concussion. CATT also includes resources on how to respond to a potential concussion situation, as well as detailed Return to School and Return to Sport protocol.
Facilities
The Ontario Physical Education Association (OPHEA) provides recommendations for safely implementing indoor and outdoor soccer in elementary schools.
Learn more about implementing soccer in elementary schools.
Sport-related Physicals
Soccer is a physically demanding sport and some pre-existing conditions may increase the risk of injury. A sport-related physical evaluation at the beginning of each season ensuring fitness to play can help to reduce risk of injury. KidsHealth provides information about what sports physicals are, why they may be appropriate and where you may go to get them.
Learn more about Kids Health Sports Physicals.
Talk to your coaches, teachers, organization, or school about the prevention strategies below and how they might be incorporated into training and policies.
Enforcing the rules of the game has the potential to reduce the risk of injury in soccer players by over 25%. For example, a player’s risk of sustaining a concussion is decreased if the rule of red cards for high elbow raising is strictly enforced.
Mandating and enforcing the use of adequately fitted shin guards can help reduce the risk of bruises and other lower leg injuries. In order to determine the correct size of the shin guard for optimal protection, measure from just below the knee to 1 inch above the top of the shoe, then subtract 1 inch. Ideally, the top of the guard should be around 2 to 3 inches below the knees and about 1 inch above where the ankle bends.
11+ Warm-Up Program
Regular participation in the 11+ warm-up exercise program (or other similar program) can reduce your risk of soccer injury by up to 60%. This program, which consists of 15 running, balance, core and hip strength, and jump training (plyometric) exercises, has the ability to decrease your chances of sustaining common injuries to the hamstrings, ankles, knees, and groin. Complete the warm-up program at least twice a week. Some research has also found improved performance of soccer players with regular use of the program.
FIFA 11+ kids is another evidence based warm up program for younger children (7-13 years old) playing soccer. It has been found to reduce overall injury risk by 50%, as well as severe injury risk, lower extremity injury risk, knee injury risk, and ankle injury risk.
Coaches who both understand the risk of lower limb injuries, and the effectiveness of injury prevention measures in reducing this risk, are more likely to incorporate an evidence-based warm-up such as the 11+ into their regular practice.
Facilitating a regular pre-season coaches’ workshop can improve understanding and confidence in using the 11+ program. Supporting coaches in identifying and overcoming specific barriers (such as time constraints) will increase the likelihood of widespread adoption.
Learn more about the 11+ Warm-Up Program.
Oslo Sport Trauma Research Centre Neuromuscular Training
The Oslo Sport Trauma Research Centre has developed strength training exercises designed to prevent injuries to the groin, knee, ankle, and other areas of the body. This resource includes videos and PDFs for download.
Learn more about exercises to help prevent groin injuries.
Learn more about exercises to help prevent knee injuries.
Learn more about exercises to help prevent ankle injuries.
For more exercises, visit http://fittoplay.org/.
Get Set Neuromuscular Training
The Get Set app contains exercises that can be done at home. Created by the Oslo Sports Trauma Center, Norwegian School of Sport Sciences, and Making Waves AS in 2014 for the International Olympic Committee, the app allows you to search by body part to view exercises that work to strengthen each area of the body, or search by sport to view a library of exercises that are specific to soccer.
Download Get Set for Android.
Download Get Set for iOS.
While concussions are not the most common injury in soccer, it is important to be aware of concussion signs and symptoms and know what to do if concussion is suspected. The Concussion Awareness Training Tool (CATT) is an online resource to learn more about how to recognize, prevent, and manage a concussion. CATT also includes resources on how to respond to a potential concussion situation, as well as detailed Return to School and Return to Sport protocol.
Facilities
The Ontario Physical Education Association (OPHEA) provides recommendations for safely implementing indoor and outdoor soccer in elementary schools.
Learn more about implementing soccer in elementary schools.
Sport-related Physicals
Soccer is a physically demanding sport and some pre-existing conditions may increase the risk of injury. A sport-related physical evaluation at the beginning of each season ensuring fitness to play can help to reduce risk of injury. KidsHealth provides information about what sports physicals are, why they may be appropriate and where you may go to get them.
Learn more about Kids Health Sports Physicals.
The role of health professionals in preventing soccer injuries has two main components:
It is important that players are not exposed to any sudden changes in intensity and duration of training or game play. A smart practice or training program involving a gradual buildup of workload and volume can reduce the risk of injury by up to 38%.
11+ Warm-Up Program
Regular participation in the 11+ warm-up exercise program (or other similar program) can reduce your risk of soccer injury by up to 60%. This program, which consists of 15 running, balance, core and hip strength, and jump training (plyometric) exercises, has the ability to decrease your chances of sustaining common injuries to the hamstrings, ankles, knees, and groin. Complete the warm-up program at least twice a week. Some research has also found improved performance of soccer players with regular use of the program.
FIFA 11+ kids is another evidence based warm up program for younger children (7-13 years old) playing soccer. It has been found to reduce overall injury risk by 50%, as well as severe injury risk, lower extremity injury risk, knee injury risk, and ankle injury risk.
Learn more about the 11+ Warm-Up Program.
Oslo Sport Trauma Research Centre Neuromuscular Training
The Oslo Sport Trauma Research Centre has developed strength training exercises designed to prevent injuries to the groin, knee, ankle, and other areas of the body. This resource includes videos and PDFs for download.
Learn more about exercises to help prevent groin injuries.
Learn more about exercises to help prevent knee injuries.
Learn more about exercises to help prevent ankle injuries.
For more exercises, visit http://fittoplay.org/.
Get Set Neuromuscular Training
The Get Set app contains exercises that can be done at home. Created by the Oslo Sports Trauma Center, Norwegian School of Sport Sciences, and Making Waves AS in 2014 for the International Olympic Committee, the app allows you to search by body part to view exercises that work to strengthen each area of the body, or search by sport to view a library of exercises that are specific to soccer.
Download Get Set for Android.
Download Get Set for iOS.
Strength Training
Targeted strength training programs, such as hamstring strengthening programs with exercises such as Nordic hamstring curls, have been found to decrease hamstring injuries by up to 51%.
Shin guards can reduce your risk of injury in soccer. In order to determine the correct size of the shin guard for optimal protection, measure from just below the knee to 1 inch above the top of the shoe, then subtract 1 inch. Ideally, the top of the guard should be around 2 to 3 inches below the knees and about 1 inch above where the ankle bends.
While concussions are not the most common injury in soccer, it is important to be aware of concussion signs and symptoms and know what to do if concussion is suspected. The Concussion Awareness Training Tool (CATT) is an online resource to learn more about how to diagnose and manage a concussion. CATT also includes resources on how to assess a potential concussion, as well as detailed Return to School and Return to Sport protocol.
Sport-related Physicals
Soccer is a physically demanding sport and some pre-existing conditions may increase the risk of injury. A sport-related physical evaluation at the beginning of each season ensuring fitness to play can help to reduce risk of injury. The American Academy of Pediatrics provides information about preparticipation physical evaluation.
Learn more about Preparticipation Physical Evaluation.
