Do This Now to Save Your Knees During Soccer Season

One often-overlooked element of playing sports is ensuring you can play throughout the season. In soccer, the high speeds, sudden stops, and rapid changes of direction can cause injuries quite often. Even when the injuries aren’t severe, you may still need rest and time spent on the bench recovering so the injury doesn’t worsen.

If you want to stay in the game, our expert, Dr. Thomas Kane III, shares how you can prepare yourself for a season with no injuries.

Warm up properly before every game and practice

One of the most common causes of preventable knee injuries is a lack of warm-up. A gentle warm-up prepares your muscles, ligaments, and joints for movement by gradually increasing blood flow, warming the tissues, and improving flexibility.

Dynamic stretches such as leg swings, lunges, and light jogging are best for preparing your muscles for high-speed running and improving control over sudden movements. Cold, stiff muscles that aren’t warmed up are more likely to develop tears and sprains. 

A warm-up also helps your heart adapt and lowers the risk of sudden dizziness and cardiovascular stress.

Strengthen the muscles that support your knees

While the muscles around your knees act as natural shock absorbers, all your body’s muscles have to work in harmony to prevent overuse of the meniscus and ligaments, including the muscles in your hips and thighs.

To support your knees, add core-stabilization exercises, step-ups, squats, and hamstring bridges to a comprehensive strength program.

Improve balance and movement control

Most soccer injuries occur during awkward landings or sudden pivots. As a consequence, investing time in coordination and balance training can teach you to react more controlled during unpredictable movement.

Balance training may include single-leg exercises or controlled agility drills, which improve neuromuscular control and joint stability.

Wear the right footwear

Proper footwear is key to absorbing some of the shock your knees experience during the game. Choose cleats that are appropriate for the surface you are playing on and avoid wearing worn-out shoes that no longer provide proper support. When possible, avoid playing on poorly maintained fields, as they can increase your risk of injuries.

Rest between games

Stretching, hydration, and allowing enough rest days between games help prevent stress from accumulating in your joints and tendons, reducing the risk of injury.

When to see an orthopedic specialist for guidance

Sometimes, even with the best precautions, injuries can occur. If you experience pain that lasts more than a few days or have limited movement following a twist or impact injury, a professional evaluation is key to catching issues early and preventing the need for more extensive procedures later on.

Contact us to schedule an appointment at our office in Honolulu, Hawaii, for a prompt diagnosis and treatment that will help you return to play safely and as soon as possible.