About Football Injuries

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•    Most commonly injured while dribbling and turning.
•    Symptoms: Severe pain in the groin area or inner thigh.
•    Inability to move quickly and change direction.
First Aid: within 48 hrs
•    Icing and rest in the initial phase.
•    Rest form activity is essential for timely recovery.
•    Pain medication if the severity is too much.
Rehabilitation:
•    Starts with limiting pain and swelling.
•    Once pain and swelling subsides, begin with lateral heel slides on bed and over wall to restore normal range of motion.
•    Strengthening begins with isometric contractions and progress on to weigh-bearing activities once pain is no longer present.
•    Closed-kinetic chain activities (squats, lunges in all directions etc). are always advised.
Prevention:
•    A detailed musculoskeletal assessment to check for any calf, knee and hip muscle inflexibility or weakness.
•    Be sure to perform a thorough warming-up before every training session or match – including stretching exercises.
•    Include multi-directional lunges in training.
Stretching program should be incorporated in routine workout drills.

•    Also called MTSS (Medial Tibial Stress Syndrome) or Periostitis
•    An overuse injury of the lower leg.
•    Most Probable Cause: Overuse of the lower leg muscles (calf, posterior tibial and flexor muscles of the toes). These muscles are important in maintaining your balance during standing, running and jumping
•    Symptoms: Sharp pain, usually on the upper 2/3rd or the lower 1/3rd of the shin(tibia). The pain often affects both legs and gets worse when playing, jumping, sprinting or jogging. Initially the pain improves after a good warm up but it then returns during exercise and persists after exercise.
First Aid: within 48 hrs    
•    If exercising, switch to non weight bearing exercise, stop playing on hard surfaces till pain subsides
•    Pain on walking is an indicator to stop playing altogether.
•    Ice application for 15 minutes every 3 hours, direct massage with the ice cube along the bone helps to decrease inflammation.
•    The footwear must be changed if worn out.
Rehabilitation:
•    Do not train with pain as it delays recovery.
•    Rehabilitation takes place in phases:  from improving normal function to strengthening the calf muscles (especially tibialis posterior) and finally return to play.
•    Athlete must be trained to regain static and dynamic balance.
•    Begin by playing on softer surfaces.
•    Footwork drills with small steps ensuring positioning the feet well without loading the shin are important.
Prevention:
•    A detailed musculoskeletal assessment to check for any calf, knee and hip muscle inflexibility or weakness.
•    Performing a thorough warm-up before every training session or match – including stretching exercises for the calf muscles.
•    You can use massage to help the recovery of the deep calf muscles after heavy training or matches. Do not use friction massage on the shinbone itself.
•    Wear properly fitting shoes while playing, and properly fitting trainers when working out.
Note: If you have any (moderate) foot deformity, such as flat foot or high arches, you may need to wear special shoe inserts (orthotics). Please get in touch with Sporting Ethos to get your custom-made inserts.

•    Ligament of the knee, front part of the knee, deep to patella bone.
•    Injured while falling with a twisted knee, unable to bear weight, sharp snap sound at time of injury, feeling of knee going out while walking.
•    Instant swelling on knee.
First Aid: within 48 hrs Icing, compression with crepe bandages and elevation of the knee, protect the knee by a brace or pneumatic sling.

Rehabilitation:
•    Starts with limiting pain and swelling.
•    Once pain and swelling subsides, begin with heel slides on bed and over wall to restore normal range of motion.
•    Strengthening begins with isometric contractions and progress on to weigh-bearing activities once pain is no longer present.
•    Closed-kinetic chain activities (squats, lunges etc). are advised at all times
Prevention:
•    A detailed musculoskeletal assessment to check for any calf, knee and hip muscle inflexibility or weakness.
•    Thorough warm-up before every training session or match – including stretching exercises.
•    Strengthen hamstring in eccentric mode of action too, include single leg dead lift and glute-hams stretch in regular workout sessions too.
•    Include balance and co-ordination drills in your workouts; strengthen hamstring muscles which act as a secondary mechanism to support ACL.

•    Pain and swelling over knee joint.
•    Most commonly injured while twisted knee falls or opponent hitting from side in bent knee.
•    Feeling of tearing inside knee, episodes of knee locking while walking or running.
•    Swelling typically occurs 24 hours from injury. 
First Aid: within 48 hrs
•    Modify exercise to non-weight bearing, stop playing on hard surfaces till pain subsides
•    Ice application for 15 minutes every 3 hours, direct massage with the ice cube along the bone helps to decrease inflammation.
Rehabilitation:
•    Starts with limiting pain and swelling.
•    Once pain and swelling subsides, begin with heel slides on bed and over wall to restore normal range of motion.
•    Strengthening begins with isometric contractions and progress on to weigh-bearing activities once pain is no longer present.
•    Closed-kinetic chain activities (squats, lunges etc). are always advised.
Prevention:
•    A detailed musculoskeletal assessment to check for any knee and hip muscle inflexibility or weakness.
•    Thorough warm-up before every training session or match, including stretching exercises.