What it takes: Ankle sprains
Tackles, uneven fields and quick cuts can roll the ankle. It is one of the most common soccer injuries, and weak ankles sprain again more easily.
Soccer
Running, cutting, kicking and contact for ninety minutes.
Soccer is one of the most popular ways adults stay active. It combines long running with sudden cuts, sprints and tackles, so the knees, ankles and hamstrings take the most strain. Heading and collisions add a risk of concussion.
What it takes and what to do
What it takes: Knee ligament and meniscus tears
Planting a foot and twisting can tear the ACL or a meniscus. Structured warm-ups that train landing and cutting are linked to fewer of these injuries.
What to do about Knee ligament and meniscus tears
Warm up before you exerciseAs neededSpend about 5 minutes moving gently before activity to get your muscles and heart ready. Do bodyweight squatsWeeklySit back and stand up without weights to strengthen your legs and hips for everyday lifting and stairs. Do glute bridgesDailyLift your hips off the floor to strengthen the buttock muscles that sitting tends to switch off. Practice standing on one legDailyA daily balance drill that trains your ankles, hips and reflexes.What it takes: Hamstring and groin strains
Sprinting and stretching for the ball load the hamstrings and groin muscles at full speed. Cold or tired muscles are much easier to strain.
What to do about Hamstring and groin strains
Warm up before you exerciseAs neededSpend about 5 minutes moving gently before activity to get your muscles and heart ready. Stretch your hamstringsDailyA lying hamstring stretch for the backs of your thighs, which tighten with sitting and running. Do glute bridgesDailyLift your hips off the floor to strengthen the buttock muscles that sitting tends to switch off. Hold a side plankWeeklyProp yourself up on one forearm to strengthen the sides of your trunk and hips.What it takes: Head impacts and concussion
Head-to-head collisions, falls and, to a lesser degree, heading the ball can cause concussions. Any player with symptoms should sit out and not return the same day.
What to do about Head impacts and concussion
No daily practice fixes this one. Follow the steps described here.
What it takes: Heat on summer fields
Long games and practices in the heat drain fluid and salt. Heat exhaustion can come on quickly when there are few breaks.
What to do about Heat on summer fields
Stay safe in the heatAs neededOn hot days, drink water often, take breaks in the shade and plan hard work for the cooler parts of the day. Rehydrate when you sweatAs neededDrink regularly during hot work or long workouts, and add electrolytes when you sweat for more than two hours.When to see a professional
Get emergency care for a head injury followed by confusion, vomiting, worsening headache or loss of consciousness. See a doctor for a knee that pops, swells or gives way, an ankle you can't walk on, or groin pain that keeps coming back.