Prevention & Rehabilitation for a Common Soccer Related Injury: ACL sprains/tears
Soccer season is in full swing from local club leagues, Copa America and the summer Olympics! With the height of excitement also comes the inevitable risk of injuries known to this sport. At Reforge Group we recognize the physical, and mental demands that soccer players face on and off the field. It is always our top priority to keep you on the field, and when injured, to help you return stronger than before. Below we will outline the impact ACL injuries have on soccer players, and the strategies to help facilitate the healing process.
ACL Sprains & Tears
ACL injuries continue to be one of the most common and devastating sporting injuries. They are frequent in soccer, and 80% of the time they occur during non-contact activities such as cutting, pivoting and landing[1].
The good news is that ACL injuries are preventable. Research has shown preventative ACL programs, such as the FIFA 11+, can help decrease the risk of ACL injuries especially seen in youth and female athletes2. FIFA 11+ includes a complete warm-up, with 15 exercises and easily executed[2]. The exercises consist of core stabilization, eccentric thigh muscle training, proprioceptive training, dynamic stabilization, and plyometric exercises, all performed with proper postural alignment2. Download your copy here.
The International Olympic Committee (IOC) released a statement in 2018 outlining the effects of ACL injuries on youth athletes and how they can implement a prevention plan, surgical or non-surgical options, proper diagnosis, and an effective rehabilitation program. Below are the key prevention tips from the IOC document[3].
Prevention Tips
· Start a prehab program early that focuses on single leg drills, balance work, proprioception and agility exercises. An adequate warm up session similar to the FIFA 11+ will also help reduce injuries to the knees.
· Prioritize strength training. It is crucial that athletes have adequate lower extremity strength to withstand the repetitive loads placed on the knees during a game.
· Early injury management and rehab. Addressing the injury sooner rather than later can prevent further complications down the line. Our experienced therapists at Reforge Group are all former high performing athletes and know the setbacks of an injury and will do everything to get you game ready!
Here is a link to the full IOC statement if you’d like to read more!
Despite our best efforts, injuries can happen outside of our control. A friendly reminder to prepare throughout your competitive season, and even into the off season with strength training, nutrition, quality sleep and stress management. These are the factors you can control and do to set yourself up for success.
If you have any injury questions do not hesitate to contact us at clininc@reforgegroup.com.
[1] Sports Med Arthrosc Rev. 2024 Sep 1;32(3):138-145. doi: 10.1097/JSA.0000000000000391. Epub 2024 Aug 1.
[2] Sadigursky, D., Braid, J.A., De Lira, D.N.L. et al. The FIFA 11+ injury prevention program for soccer players: a systematic review. BMC Sports Sci Med Rehabil 9, 18 (2017). https://doi.org/10.1186/s13102-017-0083-z
[3] The Orthopaedic Journal of Sports Medicine, 6(3), 2325967118759953 DOI: 10.1177/2325967118759953