Already the most popular international team sport, soccer continues to gain popularity in the United States. With more people playing soccer, it is not surprising that the number of soccer-related injuries is increasing—particularly as children get older and their level of play intensifies.

Sprains and strains, often around the knee and ankle, are very common in soccer. Player collisions—either full body or kick collisions—can cause a wide range of injuries, including cuts, bruises, and concussions. Overuse injuries, such as Achilles tendinitis and shin splints, frequently occur as well.

Several strategies can help prevent soccer injuries—from careful inspection of the field to wearing proper shin guards.

Maintain fitness: Be sure you are in good physical condition at the start of soccer season. Engage in a balanced fitness program that incorporates aerobic exercise, strength training, and flexibility.

Warm up and stretch: Always take time to warm up and stretch, especially your hips, knees, thighs, and calves. Cold muscles are more prone to injury. Warm up with jumping jacks, stationary cycling, or running/walking in place for 3 to 5 minutes, then stretch for 30 seconds per muscle group.

Cool down and stretch: Stretching at the end of practice reduces muscle soreness and maintains flexibility. Make it a habit after every training session.

Hydrate: Drink 24 ounces of non-caffeinated fluid 2 hours before exercise, followed by 8 ounces of water or a sports drink right before playing. During play, take a water break every 20 minutes.

• Wear shin guards to protect your lower legs, as most lower leg injuries result from inadequate shin protection.
• Wear shoes with molded cleats or ribbed soles. Screw-in cleats are linked to a higher injury risk and should only be used when additional traction is needed on wet, high-grass fields.
• Use synthetic, nonabsorbent balls on wet playing fields. Leather balls can become water-logged, increasing the risk of injuries.

• Soccer goals should be well padded and properly secured to reduce head injuries from collisions.
• Playing surfaces should be maintained—holes should be filled, bare spots reseeded, and debris removed.
• Secure the goals after play using a bicycle lock to prevent them from tipping over and causing injuries.
• Be aware of weather conditions—leave the field immediately during thunderstorms, stay hydrated in hot weather, and wear appropriate clothing in cold weather.
• Do not crawl under or sit on the goal, or hang from the net, as this has resulted in severe injuries.

Prepare for Injuries

• Coaches should be knowledgeable about first aid for minor injuries such as facial cuts, bruises, and sprains.
• If playing on artificial grass fields, ensure that any scrapes or abrasions are thoroughly cleaned to prevent infection.
• All teams should have an emergency plan to contact medical personnel in case of serious injuries like concussions, dislocations, contusions, sprains, or fractures.

Safe Return to Play

• A player should only return to play when symptoms are completely gone.
• For joint injuries, there should be no pain, no swelling, full range of motion, and normal strength.
• For concussions, players must be symptom-free at rest and during exercise, and should be cleared by a medical professional.

Prevent Overuse Injuries

• To prevent overuse injuries, limit the number of teams your child plays on per season.
• Encourage kids to take breaks and play multiple sports rather than playing one sport year-round.