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"No lines, No laps, No Lectures" - Karl Dewazien

 Treating Soccer Injuries

 Heat cramps
  • Have athlete rest in a cool place.                               
  • Give cool water.
  • Stretch and massage muscle affected.
Heat exhaustion
Player’s skin will appear pale and clammy, perspiration is profuse, may experience nausea, weakness, dizziness, headache, cramps.
  • Have athlete lie down in a cool place with feet elevated 8 to 12 inches.
  • Give cool water.
  • Loosen tight clothing.
  • Remove clothing soaked with perspiration.
  • Apply cool wet cloths (such as towels) or ice packs (wrapped) to the skin.
  • Call 999 if player refuses water, vomits or if level of consciousness changes.
Preventing heat emergencies
  • Avoid being outdoors during the hottest part of the day, if possible.
  • Change the activity level according to the temperature.
  • Take frequent breaks.
  • Drink large amounts of fluid.
  • Wear light-coloured clothing, if possible.
Ankle injuries
An injury to an ankle can take the form of a sprain or a break and may have different degrees of severity. Sprains are stretched or torn tendons, ligaments, and blood vessels around joints. 
Always assume the injury could be severe.
Immobilise the player (avoid any movement that causes pain).
Begin the ICE routine (Ice, Compression, Elevation - elevation helps slow the flow of blood, thus reducing swelling).
Ask the player to see a physician before returning to practice. 
  • Remove athlete’s shoe and sock until ice is available.
  • Have the player try to “walk it off”.
Knee injuries
The knee is the most complicated joint in the body, as well as the joint most frequently injured.
It requires a specialist to treat knee injuries properly. Your job is to limit further injury and to get the player to hospital.
Help the player off the field.
Apply ice to the injured area.
Elevate the leg without moving the knee, if possible
Take the player to the hospital immediately
  • Move the knee to examine the injury.
  • Allow the player to get up and “walk it off”.
  • Allow the knee to move freely.
  • Allow the athlete to continue participating until he/she has seen a trained medical professional.
Dislocations and broken bones (fractures) are treated similarly. A dislocation is a displacement of a bone end from the joint. Dislocated joints will have pain, swelling, irregularity, or deformity over the injured area.
Leave dislocated joint in the position found.
Immobilize joint in the exact position it was in at the time of injury.
Apply ice and elevate to minimize swelling.
Have the player see a doctor immediately.
  • Attempt to relocate a dislocation or correct any deformity near a joint (movement may cause further injury.
  • Assume the injury is minor.
  • Assume there is no broken bone.
Blisters typically appear as a raised bubble of skin with fluid beneath; the fluid may be clear or bloody. The blister may be torn with new skin exposed. Generally painful.
Apply ice to the area.
Place doughnut shaped plaster over the outside edges of the blister and tape to prevent further friction.
If the blister is torn, cover with a protective dressing.
  • Treat a blister lightly; infection can result, causing serious problems.
  • Puncture a blister.
Properly fitting shoes and socks are essential.
Wear two pairs of socks if friction is extremely bad.
Minor cuts, scratches and grazes
  • Cover any cuts on your own hands and put on disposable gloves.
  • Dealing with minor woundsClean the cut, if dirty, under running water. Pat dry with a sterile dressing or clean lint-free material. If possible, raise affected area above the heart.
  • Cover the cut temporarily while you clean the surrounding skin with soap and water and pat the surrounding skin dry. Cover the cut completely with a sterile dressing or plaster.
Severe bleeding
  • Apply direct pressure to the wound with a padPut on disposable gloves.
  • Apply direct pressure to the wound with a pad (e.g. a clean cloth) or fingers until a sterile dressing is available.
  • Raise and support the injured limb. Take particular care if you suspect a bone has been broken.
  • Lay the casualty down to treat for shock.
  • Bandage the pad or dressing firmly to control bleeding, but not so tightly that it stops the circulation to fingers or toes. If bleeding seeps through first bandage, cover with a second bandage. If bleeding continues to seep through bandage, remove it and reapply.
  • Treat for shock.
  • Dial 999 for an ambulance.
Remember: Protect yourself from infection by wearing disposable gloves and covering any wounds on your hands.
If blood comes through the dressing DO NOT remove it – bandage another over the original.
If blood seeps through BOTH dressings, remove them both and replace with a fresh dressing, applying pressure over the site of bleeding.
Objects in wounds
Where possible, swab or wash small objects out of the wound with clean water. If there is a large object embedded:
  • Treatment for a wound with embedded objectLeave it in place.
  • Apply firm pressure on either side of the object.
  • Raise and support the wounded limb or part.
  • Lay the casualty down to treat for shock.
  • Gently cover the wound and object with a sterile dressing.
  • Build up padding around the object until the padding is higher than the object, then bandage over the object without pressing on it.
  • Depending on the severity of the bleeding, dial 999 for an ambulance or take the casualty to hospital.
Nose bleeds
A bloody nose is a common occurrence following a blow to the face, or in association with high blood pressure, infection, strenuous activity or dry nasal passages. Although usually more annoying than serious, any bloody nose resulting from an injury to the face should be considered as a potential fracture. If you suspect a head, neck, or back injury, do not try to control a nosebleed; instead, keep the player from moving and stabilize the head and neck.
Place the player in a sitting position leaning slightly forward.
Apply direct pressure by having the player pinch the nostrils with the fingers.
Take the athlete to the doctor if bleeding persists.
  • Allow the player to blow her/her nose for several hours.
  • Stick anything up the nose to stop the bleeding.
  • Lean head backwards (player may choke on blood running down the throat).
Head and neck injuries
These injuries can be the most devastating of all injuries. Permanent paralysis may result from any neck injury, so these injuries must be handled with extreme care.
Headache, dizziness.
Unconsciousness (immediate or delayed).
Unequal pupils.
Tingling sensation or numbness in arms and/or legs.
Inability to move fingers, toes, or extremities.
Difficulty breathing.
Athlete not alert.
FIRST AID                                         
Make sure the athlete is able to breathe.
Call for paramedic or other help immediately.
Keep the player still (stabilise head and neck as you found them).
Maintain body temperature.
Call parents or guardian immediately.
Pass all important information on to doctors.
  • Move the athlete.
  • Leave the player unattended.
  • Overstep the limits of your knowledge.
Broken bones
  • Give lots of comfort and reassurance and persuade them to stay still.
  • Do not move the casualty unless you have to.
  • Steady and support an injured limb to stop any movementSteady and support the injured limb with your hands to stop any movement.
  • If there is bleeding, press a clean pad over the wound to control the flow of blood. Then bandage on and around the wound.
  • If you suspect a broken leg, put padding between the knees and ankles. Form a splint (to immobilise the leg further) by gently, but firmly, bandaging the good leg to the bad one at the knees and ankles, then above and below the injury. If it is an arm that is broken, improvise a sling to support the arm close to the body.
  • Dial 999 for an ambulance.
  • If it does not distress the casualty too much, raise and support the injured limb.
  • Do not give the casualty anything to eat or drink in case an operation is necessary.
  • Watch out for signs of shock.

    This information is from



Fitness facts

Playing the game isn’t enough to develop the fitness required for optimal performance and reduced injury risk in soccer. Increasing your fitness will help you play better, recover more quickly, look and feel better and stay injury-free.

Whether you’re a goal keeper, central midfield player or striker, the following aspects of fitness are important:

Aerobic Fitness : a combination of the following is recommended

  • Interval sessions eg. 4 x 4 minute intervals. After a 10 minute warm-up, run hard for 4 minutes, then walk or jog for 4 minutes.
  • Repeat 4 times and then finish with 10 minutes of jogging followed by static stretches held for 20-30 seconds.
    Fartlek runs – 20-60s hard efforts, with 2 minute recoveries between, within a normal training session.
  • Small-sided games eg. 4 x 4 minute games with 4 minute rest between.
  • Traditional running eg. 20-30 minutes, relatively hard, with 5 minutes easy at the start and end.
  • Skill-based circuits – set up a course on the pitch that includes soccer skills and soccer-specific movements (shuttles, weaving, cutting, jumping etc). Move through course as fast as possible for 4 minutes then rest for 4 minutes. Repeat 4 times.


To strike a ball and compete for possession effectively and with the same intensity at the end of a game as at the start, you need both muscle strength and endurance. If you don’t have access to a gym, perform the following and other own body-weight exercises regularly: Lunges,Squats,Calf raises,Crunches,Back extensions and Push-ups

Flexibility Tips:

Flexibility is the range of pain-free movement about a joint. Poor flexibility has been linked to increased injury risk and reduced performance. The stretches that you need to do to improve flexibility (mainly static) are different to those you should do in your warm-ups (dynamic). You should get in to the habit of stretching at every day, from as early an age as possible, maybe while watching your favourite TV programmes or the news.
Make sure your muscles are warm first

  • Slowly stretch the muscle to the point of tension- should be uncomfortable but not painful
  • Hold the stretch at this point for at least 30 seconds - think about your breathing  (deep in and out)
  • Slowly release the stretch and repreat 2-3 times per muscle on both side of the body
  • Don't bounce in to the stretch as the muscle will contract to protect itself and will not be stretched properly.

Speed is the fast movement of the body or parts of the body

Agility is the ability to change direction quickly

Quickness is the ability to accelerate quickly, either from a standing position or after a change of direction.

All three are crucial in soccer and are influenced by your reaction time, explosive power, leg strength, technique, balance and coordination.


Perform Sprint routines once or twice a week - maximal sprints, accelerations, etc.
Set up quick feet routines on the grass- use liens, cones or hurdles

  • Perform each exercise at, or close to, maximal intensity, early in the trianing session(after the warm-up)
  • Allow enough recovery between every repetition so that every repition is maximal
  • Include random bursts of speed, in random directions, within your aerobic training sessions.
  • Don't train when injured or excessively tired

Good balance and coordination are essential to:

  • Provide a firm position when passing, crossing, shooting and tackling
  • Develope agility and quickness
  • Avoid trips and falls
  • Help cope with uneven srufaces
  • Land safely and effectively


  • Get a partner to add an element of surprise to your dirlls, eg. throwing a ball for you to volley back part way through a quick feet drill
    Practice walking along a straight line, or balancing on one leg, with your eyes closed
    Perform exercises on a cushion or wobble voard if you have access toone
  • Practice "the 11" regularly