Contact Us

Book Now

Careers

soccer knee injuries

Knee Injuries from Soccer: Preventing Them with 3 Knee Strengthening Exercises

As more people play soccer recreationally and competitively, naturally, injuries grow too. Regardless of whether you play for fun or an official team, you can do things to help prevent knee injuries from soccer to keep you in the game.

Did you know soccer (aka football) is the most popular sport in the world? It has over 4 billion fans who follow it regularly and growing. That’s nearly half of the world’s population! Insane. Right?

According to the NCCA (National Collegiate Athletic Association), there are about 55,000 injuries among men and women, for an average of 11,000 injuries per year across approximately 22,000 players. This comes down to an average of 1 injury every 2 players each season.

By the end of this blog post, you’ll know three knee strengthening exercises you can do as soon as you finish reading that’ll help prevent soccer knee injuries.

Let’s explore them together! Read on.

What are the most common soccer knee injuries?

The most common soccer injuries include:

  • Collisions
  • Quick stops
  • Falls resulting in ACL and meniscal tears

The crown for the most common injury in soccer players goes to ACL tears. It’s responsible for knocking out a season or more off a player’s game time as surgery is almost always needed to repair a torn ligament.

A meniscal tear can often happen simultaneously as an ACL tear, but only if the meniscus is torn. It doesn’t always require surgery and can heal with the support of physical therapy.

What causes soccer injuries?

If you play soccer competitively, you know how it can put strains on your legs, and especially your knees.

Why is soccer so potentially damaging to your knees? In short, fast pivoting, sudden changes of direction, stopping and decelerating, and landing incorrectly, can put significant stress on your knees.

2 common soccer knee injuries

The Anterior Cruciate Ligament (ACL)

According to the U.S. National Library of Medicine, ACL tears in soccer players have been reported to vary from 0.06 to 10 injuries per 1000 game hours.

Professional players take the cake with the highest rates of injuries reported. Recovery can take up to a minimum of 4 months, even with accelerated rehabilitation in professional players. It can usually last 6 to 8 months for a strong recovery.

Kneecap (Patella) Instability

Any interruption with how the kneecap communicates with the thigh bone can lead to knee pain and injury when you run, jump, or kick.

The most drastic type of disruption is called patellar dislocation. This is when your kneecap goes completely out of the usual position and can be found outside the thigh bone.

At times the kneecap can be repositioned on the field with specific relocation movements whereas other cases require an emergency room and special medication to relax the knee (and patient).

How to help reduce and prevent soccer knee injuries

We encourage you to practice and perform agility and running exercises while changing direction to help prevent knee injuries.

Here’s what you can do.

Perform proper conditioning

Learning to pivot, jump, and land with bent knees for a three-step knee flexed instead of a one-step stop with your knees extended has been shown to prevent knee injuries.

Stretch, warm-up and cool down

Research shows that cold muscles are more injury-prone. Soccer players with poor muscle flexibility experience more soreness, tenderness, and pain after an intense game.

Unlike sports such as gymnastics or swimming, soccer doesn’t help develop natural flexibility.

Consequently, stretching your:

  • Hips
  • Groin
  • Hamstrings
  • Quadriceps
  • Achilles’ tendons

Stretch to warm-up before practice, games, and cool-downs after playing are vital in reducing the risk of strains and sprains.

Next, we’ll cover three exercises you can do from home or wherever you are to help strengthen your knees, which helps reduce knee injuries.

3 knee strengthening exercises you can do from home (or wherever)

    Squat Jumps

Squat jumps help strengthen your knees by absorbing the pressure when landing on your two feet.

How to do

Step 1: Stand with your feet shoulder-width apart.

Step 2: Start by doing a regular squat, engage your core, and jump up.

Step 3: When you land, lower your body back into the squat position to complete one rep. Make sure you land with your entire foot on the ground.

Step 4: Do two to three sets of 10 reps.

    Single leg landings

Like squat jumps, the only difference is that you’ll be landing on one foot vs two, which helps your legs absorb more pressure.

When you train your body to land and move in different positions, your body will be more prepared when you’re on the field.

How to do

Step 1: Stand on one leg, squat down, and jump straight up as high as you can.

Step 2: As you jump upwards, use your arms to propel yourself up.

Step 3: Land on the same foot as lightly as you can, and as you land, dip back into a squat position and then jump again.

Step 4: Do two to three sets of 10 reps. Then switch legs.

    Sideways lunges

This exercise will help strengthen your muscles and help your knees adjust when moving side to side.

How to do

Step 1: Start standing tall, feet hip-width distance apart.

Step 2: Take a wide step out to the left. Bend your left knee as you push your hips back.

Step 3: Push off with your left leg to return to standing.

Step 4: Perform 10 to 12 lunges on the left side before switching to the right and repeat.

The Bottom Line

Now you know some of the most common knee injuries that can occur while playing soccer, what causes them, and how to help prevent them. You can avoid intense injuries from happening if you’re careful, aware, and consistently train.

Get In Touch With Us Today

If you’d like personal 1:1 care or want to learn more, please contact us at (410) 946-1672, or click here. We’ll get you in touch with one of our dedicated professionals. At True Sports Physical Therapy, your health is always front of mind! It’s our mission to help you get off the sidelines and back on your feet in the fastest and safest way possible.

When Can You Return to Sports After an ACL Injury?

Read more

Shoulder Injuries are Common in Golfers

Read more

3 Common Upper Body Overuse Injuries in Young Athletes and How to Avoid Them

Read more

Knee Weakness: Get Relief + Build Strength with These 3 Home Exercises

Read more

What Can Athletes Do About Quad Shut Down?

Read more

Does Strength Prevent Injury?

Read more

True Sports Coronavirus Response

Read more

Lacrosse Injuries – The 5 Most Common with 7 Tips to Prevent them

Read more

Exercising While Wearing a Mask: Common Misconceptions

Read more

Why Elite Community Servants Need Physical Therapy STAT

Read more

Training with a CrossFit Physical Therapist Helps Avoid Common Injuries

Read more

One Major Tip for Making Your Diet a Success

Read more

The 7 Biggest Benefits of Physical Therapy

Read more

Overtraining: 7 Symptoms and What You Can Do About It Today

Read more

Dry Needling Therapy, Blood Flow Restriction, & Cupping: Does It Work for Athletes?

Read more

Shouldering the Blame for Shoulder Pain: Arthritis or Bursitis?

Read more

Why There is No Such Thing as an Off Season

Read more

Recovering from Spinal Surgery: What You Need to Know

Read more

How to Treat the Most Common Sports-Related Shoulder Injuries

Read more

The Cold Hard Facts About ACL Tear Risk Factors

Read more

Improve Your Running Form with These 8 Tips

Read more

How to Handle a Sports-Related Knee Injury

Read more

What’s Up With Barefoot Running?

Read more

How to Prevent Shoulder Impingement as an Overhead Athlete

Read more

Physical Therapy Guide for Hamstring Injuries

Read more

Knee Injuries from Soccer: Preventing Them with 3 Knee Strengthening Exercises

Read more

Gait Analysis – A Runner’s Secret Weapon Against Injury

Read more

Maximizing Your Post Injury Outcomes

Read more

4 Tips to Avoid Knee Injuries While Skiing

Read more

Don’t Let Lower Back Pain Keep You Off the Links

Read more

The Most Common Lacrosse Injuries

Read more

How Long Will My Physical Therapy Take?

Read more

The Unsung Hero of Pain Management: Nutrition

Read more

Care and Feeding of Pitchers in the Off-Season

Read more

What Can I Expect After Rotator Cuff Surgery?

Read more

3 Ways You Can Prevent Knee Injuries and Weakness

Read more

Experiencing Pain? See a Physical Therapist First

Read more

Can Athletes Benefit from Hip Arthroscopy?

Read more

High School Sports After the COVID-19 Pandemic: Returning Safely to the Game

Read more

Dry Needling: 6 Benefits To Help You Relieve Body Pain & Soreness In 1-2 Days

Read more

The Importance of a Strong Core

Read more

Golf Injuries – The 5 Most Common with 3 Tips & Stretches

Read more

Why Do We Need Sleep? (And More to the Point — How Do We Get It?)

Read more

What Athletes Need for the Ultimate Sports PT Facility

Read more

How You Can Avoid Germs at the Gym

Read more

An Awesome Inforgraphic About Lower Back Pain and Sports

Read more

How Common are Shoulder Injuries in Athletics?

Read more

Cupping Therapy: 4 Benefits & How It Can Relieve Pain Within 48 Hours

Read more

Strengthen Your Biceps With These 5 Home Workouts

Read more

7 Workout Mistakes Your Physical Therapist Doesn’t Want You to Make

Read more

Why You Should Go to Physical Therapy

Read more

Why True Sports Physical Therapy is Right For You

Read more

Is It An Ache or Am I Injured?

Read more

Groin Strains Symptoms and Treatments

Read more

Are You Ready for Golf Season?

Read more

How Athletes Avoid Knee Injuries When Competing, Practicing, Training or Working Out

Read more

How to Relieve Lower Back Pain as an Athlete

Read more

Quick Tips for Staying Motivated

Read more

Relieve Muscle Soreness With These 5 Tips

Read more

How Baseball Players Can Reduce Their Risk of UCL Injury

Read more

Cupping Therapy Relieves Pain and Encourages Healing

Read more

Physical Therapist vs Chiropractor: What's the Difference?

Read more

Some Thoughts Before Football Season

Read more

High School Sports Injuries

Read more

Is Blood Flow Restriction Training Right for You?

Read more

Staying Limber During Your Internship

Read more

What Athletes Should Know About Tendinopathy In the Shoulder

Read more

Meal Planning Tips for High School Athletes

Read more

Dry Needling vs Acupuncture: What’s The Difference?

Read more

What are Achilles Tendon Conditions Signs and Symptoms?

Read more

How to Relieve Sciatica Pain with Physical Therapy

Read more

How to Deadlift and Squat without Risking Lower Back Injury

Read more

Preventing the Most Common Lacrosse Injuries

Read more

Graston Technique 101

Read more

Is Stress Causing Your Lower Back Pain?

Read more

Get Knee Pain Relief With These 3 Stretches

Read more

Advice You Need to Train for a Marathon in 2021

Read more

Impact of Correct Posture on Sports Performance

Read more

The Risks of a Sedentary Lifestyle – Enough To Get You Moving

Read more

Make Your Outpatient Rehab Count

Read more

Relieve Back Pain Fast In 5 Ways

Read more

5 Tips to Improve & Maximize Your Athletic Performance

Read more

Physical Therapy: Why It’s Important Both Before and After Surgery

Read more

Is Elbow Arthritis Ruining Your Game?

Read more

Working from Home Shouldn’t Be a Pain in the Neck — or Back

Read more

Dry Needling Can Accelerate Recovery for Athletes

Read more

Join Volo City & Build Community Through Your Favorite Sport

Read more

Tips for Avoiding Running Injuries

Read more

6 Ways a Physical Therapist Can Enhance Your Running Performance

Read more

Attending Physical Therapy During COVID-19: Is It Safe?

Read more

Resistance Training is Important

Read more

Benefits of Sport Specific Rehabilitation

Read more

Benefits of Training with a Strength Coach

Read more

5 Tips for Preventing Wrestling Injuries

Read more

Non-Surgical Injury Treatment Options for Athletes

Read more

How Sports Physical Therapy Can Accelerate Your Recovery Process

Read more

Sign up to our Newsletter

Get appointment updates, practical and actionable health + fitness tips, blog news, and True Sports announcements delivered straight to your inbox. No spam.

Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.