Posted 26 Sep

When the beautiful game becomes ugly – Staying on the pitch

With the new football season underway, we wanted to discuss ways to keep you on the pitch for the entire season. Whether playing for fun or competitively no one enjoys time on the sideline. Football is a game enjoyed by all ages, and here are some things to consider to keep your feet and legs in top condition so you can perform at your best.

The movements involved in football are very demanding on your feet and legs. They combine forward and backward movement, side to side, and explosive acceleration or deceleration. On top of that, it is a contact sport meaning there is an element of randomness to potential injuries. Although, according to the British Journal of Sports Medicine “More than 90% of all muscle injuries and 51%– 64% of joint/ligament injuries (ie, ACL) in football (soccer) occur in non-contact situations. Exercise- based prevention programmes reduce the overall injury rate”.

According to Journal of Clinical Medicine “ankle, knee sprains and hamstring and groin muscle strains are the dominant injury types and account for more than 50% of all football injuries”.

Common injuries in Football

1. Ankle sprain - Lateral ankle sprains are extremely prevalent in football. They occur when the foot rolls inward, damaging the ligaments on the outside of the ankle. They may be caused by a sudden change of direction or when landing following a header or challenge.
2. Knee sprains – From minor sprains to major injuries involving the anterior cruciate ligament (ACL) the sudden acceleration/deceleration or changes in direction players undergo make knee injuries common. The knee is a fragile hinge joint comprised of surrounding stabilising ligaments and tendons.
3. Hamstring and groin strains – The kicking/passing motion involved in football puts huge strain on these large muscle groups. Inadequate warm up and preparation increasing the chances of strains/tears as well as the requirement to suddenly sprint for players.
4. Plantar Fasciitis - Particularly common at the beginning of the season, the plantar fascia becomes inflamed and painful due to overuse or poor biomechanics. It is a thick band of tissue running along the bottom of the foot and pain often presents around the heel.
5. Stress Fractures – More common throughout and towards the end of the season, tiny cracks in the bones of the foot caused by repetitive impact and inadequate rest cause stress fractures are. Repetitive use or poor footwear are common reasons stress fractures can occur. I experienced this myself and it is a long time on the side lines, but avoidable!
6. Achilles Tendinitis -Although there are periods of rest, footballers run a long distance over the course of a game. This can strain the Achilles tendon causing pain and swelling in the back of the heel. Football boots are extremely flat compared to normal footwear which brings me to my next topic.

What football boot to choose?

Although football boots have become lighter and boast brighter colours, the characteristics of them haven't really changed. Football boots are typically entirely flat providing contact with the ground, but this can be an adjustment to people compared to other footwear or running shoes which feature a raised heel. A simple heel raise can sometimes help with heel, achilles or calf pain.

Other important factors to consider is the fit of the boot. Naturally you want the boot to fit like a glove, so your touches and passes are accurate, but not too tight or narrow you develop blisters or pain. Fortunately, in recent years certain brands have come to market featuring wider fits. New balance are a great option for wider feet as the have a wide option.

Other considerations when it comes to getting boots to fit well is considering a leather boot if you have a wider foot. Generally, boots will fit true to size, but it is always good to try them on in person to ensure about half a thumbs space is available around the toe box.

If you experience any of the injuries mentioned above or have any other foot or leg related pain, please contact us at Flawless Feet for a consultation.

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