How to avoid 5-a-side football injuries
It can be great fun to add a weekly 5-a-side match to your routine. Get a team together and use it as a great way to stay in shape over the off season. If you’re not used to being physically active, you might put yourself at risk of causing yourself an injury. Here’s some ways to help avoid 5-a-side football injuries.
Don’t limit your activity to match day – If the only exercise you’re seeing is on match days, you are much more likely to injure yourself while playing. Increase your activity through the week to see improvements on the pitch. Try running, cross training, cycling or weights training. You could even do some drills to hone your skills. The fitter you are, the less likely you’ll come a cropper.
If you do hurt yourself – If you pick up one of the many possible football injuries, don’t push to get back on the field too quickly. Most on field injuries can be treated with the old solution – rest the injury and apply ice packs to the area to reduce swelling (make sure the cold pack is wrapped in a towel so it’s not in direct contact with your skin). Use a compression bandage an elevate the injury above the level of your heart, too.
Warm up – Don’t hit the pitch cold. Arrive 10 minutes early and do some simple stretches to get the blood flowing. Do a couple of laps around the pitch so your body is on notice for the faster movements in the game.
Cool down – If you stop physical activity suddenly, you may be prone to lactic acid buildup in the muscles, which can be really painful and it can slow down recovery. Instead, keep walking around for a few minutes after the last whistle, and stretch your legs out. It’ll feel satisfying, too.
Take it easy – Playing competitive sport can get the blood pumping, but don’t take it as life and death. If you can, swap out to the bench if you’re tired or not used to playing a full game. Over the season you should see some improvement with your endurance (especially if you’re adding training sessions during the week). Just don’t be afraid to step off if you’re not feeling right or you do hurt yourself – don’t push through it.
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Whilst Enertor has over 18 years Orthotics experience, our blog content is provided for informational purposes only and it is not a substitute for your own doctor’s medical advice. Enertor advises anyone with an injury to seek their own medical advice – and do not make any health or medical related decisions based solely on information found on this site