Injury Prevention

Aug 12

It’s always exciting when the season is about to start. The anticipation of tryouts and seeing old teammates and meeting new teammates. The excitement of showing off your new skills that you have worked so hard to learn over the summer. You feel that you are at your strongest and most conditioned and nothing can bring you down. . . except an injury.

Soccer is a fast, dynamic, and physically demanding sport. For girls in club programs, the game offers not just competition, but teamwork, discipline, and joy. Unfortunately, it also comes with injury risks—particularly to the knees, ankles, and muscles that power every sprint, jump, and change of direction.

The good news? With the right approach, many of these injuries can be reduced—or even prevented—through targeted training, smart preparation, and awareness.

Girls are more likely than boys to experience certain injuries, such as anterior cruciate ligament (ACL) tears, due to a combination of biomechanics, muscle imbalances, and hormonal influences. Missing weeks or months due to injury doesn’t just sideline a player physically—it can impact confidence, skill development, and team chemistry. Prevention keeps players healthy, engaged, and progressing in their game.

Common Soccer Injuries in Female Athletes

ACL Tears – Often from sudden stops, pivots, or awkward landings.
Ankle Sprains – Typically caused by poor landing mechanics or uneven turf.
Hamstring & Quadriceps Strains – From sprinting, kicking, or fatigue.
Overuse Injuries – Such as shin splints and patellar tendonitis from repetitive stress.

Key Strategies for Injury Prevention

1. Warm-Up with Purpose

A casual jog and a few toe touches won’t cut it. Incorporating a proven neuromuscular warm-up like the FIFA 11+ program has been shown to reduce injuries by up to 50%. This includes:

Dynamic movements (high knees, butt kicks, lateral shuffles)
Controlled balance and strength drills
Proper landing and cutting technique practice

2. Build Strength and Stability

Girls often have strong quadriceps but weaker hamstrings and glutes, which can affect knee stability.
Focus on:

Single-leg squats and lunges
Glute bridges and hamstring curls
Core stability exercises

3. Train Proper Landing and Cutting Mechanics

Teaching athletes to:

Land softly with knees bent and over the toes
Avoid knees collapsing inward (“valgus position”)
Keep chest up and core engaged when pivoting

4. Prioritize Recovery

Muscles, ligaments, and joints need time to adapt and repair. Recovery strategies include:

Rest days and varied training load
Adequate hydration and balanced nutrition
Quality sleep for muscle repair and mental focus

5. Communicate About Pain Early

Many young athletes try to “play through” discomfort. Coaches and parents should encourage open conversations about aches and pains to prevent small issues from becoming major injuries.

Injury prevention works best when it’s a team effort: