By Eleanor Miller, CAT(C) and Michelle Warren, PT

What are the 4 most common soccer injuries for kids?

Although there are many injuries that commonly occur, these are the most common in youth:

1. Ankle Sprains

Ankle sprains are the most common soccer injury, often occurring on the lateral side (outside) of the ankle. This usually happens when the ankle rolls too far over or when stepping on someone else’s foot.

The typical symptoms of an ankle sprain include:

• Pain, specifically with weight bearing and movement 

• Tenderness to the touch

• Swelling and bruising 

• Reduced ability to move the ankle

• Instability in the ankle

The best immediate care for an ankle sprain is Rest, Ice, Compression, and Elevation (R.I.C.E). This will help to reduce the pain and swelling in the ankle while creating the best environment for the healing process to begin. It can take anywhere from two to twelve weeks to recover from an ankle sprain, depending on the severity of the sprain. Most athletes who sustain an ankle sprain will end up injuring it again. This is why it is extremely important to follow a guided strengthening program to properly rehabilitate the ankle after injury. 

 2. Concussions

A concussion is a type of traumatic brain injury that is caused by contact to the head or body that results in the brain moving rapidly back and forth. While there are many ways to sustain a concussion while playing soccer, heading is the most common cause of concussions in youth soccer.

The signs and symptoms of a concussion will be different for everyone and can sometimes take a few days to become obvious, but some of the most common symptoms are:

• Headache and/or dizziness

• Nausea and/or vomiting

• Balance problems

• Difficulty remembering 

• Sensitivity to light and/or sound 

• Feeling more anxious/sad/nervous/irritable than normal

• Having trouble getting to sleep or feeling more tired than normal

In young children, the symptoms of a concussion may present as changes in their play, sleep, or eating habits, or as a lack of usual interest in activities or toys.

If a concussion is suspected, the athlete should be removed from play immediately and should not return to play for the rest of the day. They should follow up with a doctor as soon as possible, especially before returning to school or sport. It is important to ease back into regular activities slowly, keeping an eye out for any return of symptoms. If symptoms do come back, stop and reassess the situation; don’t try to push through because this can do more harm than good in the long run. Working with a healthcare practitioner who is trained in concussion management, such as an Athletic Therapist or Physiotherapist, can be extremely helpful to create a safe, personalized “Return to Learn” and “Return to Play” plan. 

3. Shin Splints

Shin splints, also known as medial tibial stress syndrome, refers to pain felt along the inner part of the shin bone that can go from pesky to debilitating in the blink of an eye. It is an overuse injury that is usually brought on by high-impact activities that require starting and stopping, as well as a lot of running. The pain will typically begin during the activity and can linger once the activity has stopped. Shin splints are most commonly seen in individuals with flat feet, reduced hip and ankle flexibility, or in people wearing worn out athletic shoes that lack arch support. It can also occur when going from a low volume of running to a high volume in short periods of time. 

R.I.C.E is the best immediate treatment strategy for shin splints, making sure to apply the ice to the painful area along the shin. For long term relief, it is important to select cleats that provide the right support for the athlete’s foot and ensure that footwear is updated before it gets worn out. Having a gait and movement analysis performed can be an amazing way to see what footwear selection is right for your child and their activities, and to see if there are any underlying weaknesses or tightness contributing to the problem. Additionally, participating in an exercise program that focuses on flexibility and strength in the lower body, specifically the hips and ankles, can make a huge difference in reducing the likelihood that shin splints will return. 

4. Knee Injuries

There are many types of knee injuries which include meniscus damage, knee sprains which could be medial (inner knee), lateral (outer knee), or ACL (Anterior Cruciate Ligament). These types of injuries often occur with a sudden change of direction, or if another person collides with the knee, bending it in a way that it shouldn’t.

The typical symptoms of an knee injury include:

• Pain, specifically with weight bearing and movement 

• Tenderness to the touch

• Swelling and bruising 

• Reduced ability to move the knee

• Instability in the knee

• Clicking, catching or locking of the knee

Because knee injuries can be very complex, it is wise to get assessed by a knowledgeable practitioner, such as an Athletic Therapist or physiotherapist. They can help you determine which structures are affected, how badly they are affected, and make the best rehab plan pertinent to your child’s needs. As each injury is different, the types of rehabilitation exercises provided will be different at each stage of healing and dependent on what structures are injured. 

In the acute phase of the injury (the first several days after getting injured), the RICE principle discussed above is the best strategy to implement. It is also possible that crutches should be used.

How can injuries be prevented?

 There are many ways to prevent injuries from occurring for our youth soccer athletes. Here are some tips:

1. Wear properly fitting clothing and footwear that are in good condition. Wearing shoes that are worn out or poorly fitting will predispose your child to foot and ankle injury

2. Do a proper warm-up for your sport. FIFA has a specific soccer warm-up designed especially for kids. You can find it here. The poster is here.

3. Learn how to properly head the ball and ensure that your child has enough neck strength before doing so. 

4. Make sure your child’s hips and ankles are strong and flexible enough – this can easily be assessed by a qualified therapist.

5. Don’t overdo it. Too much of one kind of activity can predispose you to injury because you end up overusing some muscles/muscle groups, while other muscles get underused and weak, or fatigued.

6. Ramp up your activity levels slowly. Going from low volume to high volume too quickly makes us tired and sore, which increases our rate of injury.

Want more specifics for how to keep your soccer athlete healthy and functioning optimally? Check out our course: Soccer Athlete Wellness 101. There are tips for performance improvement and optimization and injury prevention for your young soccer player. You can also have an assessment with one of our qualified athletic therapists or physiotherapists who specialize in pediatrics.