World Cup of Pain

Okay, so the US has been eliminated from the World Cup, but the games go on. If you are a soccer enthusiast and play the game yourself, you know that injuries can be more than the fake ones you see in the tournament when players attempt to draw penalties.

50-80% of football / soccer injuries affect the feet and legs. Usually areas most commonly injured in the legs are the ankle, foot, knee, and lower leg. Here are the most common, how to prevent them, and what to do if you are injured.

1. Sprains

Injuries to the ankle, lower leg, and knee—usually sprains—are the soccer injuries that occur most often. After ankle sprains, medial collateral ligament sprains of the knee are most common. The pivoting and lateral movements of soccer contribute to these injuries. A good warm-up and careful stretching may help prevent some sprains, In order to avoid unnecessary risk, always check the condition of the field before you play. Don't play on fields with holes, glass, or rocks.

2. Strains

Muscle strains can be caused by:

· Pulling a muscle too far in a direction it doesn't want to go

· Contracting a muscle hard against resistance

· Contracting a muscle hard when the muscle is not ready

The most common strains in soccer occur with groin muscles, hamstrings, and quadriceps. A muscle strain won't send you to the emergency room, but it can be painful and can keep you off the field for a few days or weeks. Strains occur frequently in soccer due to constant stop and gomovement, or taking a longer stride than muscles can handle.

Good flexibility can lower your chances of muscle strain. Always stretch well after warming up. Focus on stretching the areas most susceptible to strain, but don't neglect other areas. The more flexible you are, the less likely you are to stretch beyond your capacity and pull or tear a muscle.

· 40-45% of leg injuries involve the ankle and foot. Most of those injuries are sprains or strains.

· Knee injuries account for 25% of leg injuries.The ACL (Anterior Cruciate Ligament) tear is the most common major problem with injuries of the knee.

3. Knee Injuries

The medial collateral ligament, the meniscus, and the anterior cruciate ligament (ACL) are the parts of the knee most often injured in soccer.

Many knee injuries, especially ACL ruptures, occur away from contact. They are often the result of putting too much of a load on the knee joint during the sudden stops and starts of soccer. Therefore, proper footwear, good field conditions, and appropriate strength training are the keys to prevention. I suggest working on hamstring, quadriceps, and hip flexor strength in the weight room.

4. Head Injury

Head injuries account for 4-22% of soccer injuries.Concussions make up 2-3% of all soccer injuries. Most severe head injuries are caused by collisions. The collisions could be with other players, goalposts, the ground, or the ball. Concussion occurs often when players try to head the ball and miss and collide with another player or a goal post. It's important to head the ball with proper form otherwise sprain/strain injuries can occur.

And always make sure you hit the ball; don't let the ball hit you. Work on strengthening your neck muscles using isometrics and Chiropractic adjustments to correct misaligned vertebra to prevent damage.