Essential Tips for Injury Prevention in Football
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Better on the ball
than in a hospital bed
SafetyKit Football
Company, Event, Date
Football is one of the most popular sports in the world. And if
you aren’t content with being a spectator, you can join in
yourself.
But it’s not just the pros who hurt themselves while chasing
the ball – over 75 000 recreational footballers fall foul of
injury each year.
2
BFU extrapolation: number of casualties Ø 2016–2020, Swiss population
Properly kitted out
•
Wear
shin guards with integrated ankle protection
during every
training and every match – even at grassroots tournaments and
fun games.
•
Choose surface-appropriate
football boots
(studs, multiple
rubber studs, indoor boots).
•
Remove or tape down your
watch and jewellery.
•
Wear
sports-appropriate glasses.
3
Be match ready
•
Warm up
properly.
•
Always do
strengthening and stretching exercises
as well as
stabilising exercises
for
your foot and knee joints and your core.
4
Abductors and adductors
•
Loop the mini resistance band around your legs, just above the
ankles. Stand with your feet hip wide and raise one leg.
•
Maintaining your balance, move your raised leg out to the side
and back again.
•
Repeat the movement and guide your raised foot back and
forth.
•
Repeat the exercise with your other leg.
Work on your muscle strength
5
your joints will thank you
Ankle stability
•
Place the mini band flat on the floor.
•
Jump sideways over the band: staggered, on two legs, on one
leg.
•
Jump forwards and backwards over the band: staggered, on
two legs, on one leg.
•
Repeat the exercise with both legs.
Tip
•
You can also jump barefoot
Work on your muscle strength
6
your joints will thank you
Work on your muscle strength
Rules for all exercises:
•
Increase your training intensity step by step
•
Exercise regularly; preferably 2–3 times a week
•
Consult an expert if you experience pain while doing the exercises
7
your joints will thank you
Play fair
•
Play by the
rules of the game
and use common sense.
•
Treat your
opponent with respect
and protect their health.
8
Safety first indoors (futsal)
•
Follow and respect the futsal rules.
•
Wear appropriate footwear.
•
Use the appropriate balls.
9
More information
Find more accident prevention tips at bfu.ch.
10
Football is a popular sport, but injuries can occur. Follow these tips to prevent injuries: wear proper gear, warm up, work on muscle strength, and enhance ankle stability. Consistency and consulting experts are key for effective injury prevention in football.
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Presentation Transcript
Beratungsstelle fr Hodlerstrasse 5a, 3011 Bern Unfallverh tung info@bfu.ch bfu.ch SafetyKit Football Company, Event, Date Better on the ball than in a hospital bed
Football is one of the most popular sports in the world. And if you aren t content with being a spectator, you can join in yourself. But it s not just the pros who hurt themselves while chasing the ball over 75 000 recreational footballers fall foul of injury each year. BFU extrapolation: number of casualties 2016 2020, Swiss population 2
Properly kitted out Wear shin guards with integrated ankle protection during every training and every match even at grassroots tournaments and fun games. Choose surface-appropriate football boots (studs, multiple rubber studs, indoor boots). Remove or tape down your watch and jewellery. Wear sports-appropriate glasses. 3
Be match ready Warm up properly. Always do strengthening and stretching exercises as well as stabilising exercises for your foot and knee joints and your core. 4
Work on your muscle strength your joints will thank you Abductors and adductors Loop the mini resistance band around your legs, just above the ankles. Stand with your feet hip wide and raise one leg. Maintaining your balance, move your raised leg out to the side and back again. Repeat the movement and guide your raised foot back and forth. Repeat the exercise with your other leg. 5
Work on your muscle strength your joints will thank you Ankle stability Place the mini band flat on the floor. Jump sideways over the band: staggered, on two legs, on one leg. Jump forwards and backwards over the band: staggered, on two legs, on one leg. Repeat the exercise with both legs. Tip You can also jump barefoot 6
Work on your muscle strength your joints will thank you Rules for all exercises: Increase your training intensity step by step Exercise regularly; preferably 2 3 times a week Consult an expert if you experience pain while doing the exercises 7
Play fair Play by the rules of the game and use common sense. Treat your opponent with respect and protect their health. 8
Safety first indoors (futsal) Follow and respect the futsal rules. Wear appropriate footwear. Use the appropriate balls. 9
More information Find more accident prevention tips at bfu.ch. 10
