Common Soccer Injuries & How to Prevent Them

Soccer is one of the most popular recreational sports for adults — and for good reason. It's fast-paced, social and a fantastic workout. But whether you're playing in an indoor league or on an outdoor field, soccer's dynamic nature means injuries can happen.

"You're not just moving in a straight line like a track athlete," says Dr. Jason Ahuero, a foot and ankle orthopedic surgeon at Houston Methodist. "You're running, changing directions quickly and interacting with other players. That combination creates risk for injury."

What are the most common soccer injuries?

According to Dr. Ahuero, foot and ankle injuries top the list.

"The most common injury in soccer, and really the most common orthopedic injury overall, is a lateral ankle sprain," he explains. "This happens when the ankle rolls inward, tearing the lateral ligaments."

High ankle sprains, which involve rotational force and damage to ligaments between the tibia and fibula, are less common but more serious. "These must be distinguished from lateral ankle sprains since they have greater consequence in terms of amount of lost playing time and, in some cases, may even require surgery," says Dr. Ahuero.

(Related: Ankle Sprains: Why You Should Take Them Seriously)

Other common soccer injuries include:

• Turf toe: Hyperextension of the big toe joint, often from being stepped on or pushing off awkwardly
• Achilles tendon ruptures: More common in adults in their 30s and 40s
• Knee injuries: Ligament sprains, muscle strains and meniscal tears, including the dreaded ACL tear
• Concussions: Usually from player collisions or head-to-ground contact

Acute injuries aren't the only concern. "Adults who play soccer often deal with wear-and-tear issues," says Dr. Ahuero.

Overuse injuries can include:

• Shin splints
• Stress fractures in the shin or foot
• Plantar fasciitis
• Tendinitis around the ankle or knee

(Related: Why You Shouldn't Ignore Achilles Tendonitis & What to Do About It)

When RICE is (and isn't) enough

For minor injuries, rest, ice, compression and elevation (more commonly referred to as RICE) can help. (Related: Ice Vs. Heat: When to Use Which for Aches & Pain)

But don't ignore lingering symptoms. "If an ankle sprain isn't improving after about a week, get it checked," advises Dr. Ahuero. "Research shows that up to 40% of untreated lateral ankle sprains end up leading to chronic instability of the ankle joint — increasing the risk of future sprains."

It's why Dr. Ahuero recommends having even a seemingly minor injury evaluated. "If your sprain doesn't resolve quickly, don't just walk it off — get checked out," he adds.

And certainly you should seek prompt evaluation for a serious acute injury. "In these cases, you shouldn't waste any time waiting for symptoms to resolve," says Dr. Ahuero.

The signs of a serious tear or break include:

• Inability to bear weight
• Tenderness directly over the ankle bones
• Hearing a pop at the time of injury
• Having trouble pushing off from your foot

Tips for preventing soccer injuries

From aerobic fitness to bone and muscle health to balance and coordination, playing soccer comes with many benefits. That said, injuries are a part of soccer — just like any sport. (Related: You Don't Have to Be an Elite Athlete to Benefit from Playing Soccer)

Dr. Ahuero's injury prevention tips focus on preparation:

• Assess your fitness: "If you haven't been exercising regularly, jumping into league play is a setup for overuse injuries," warns Dr. Ahuero.
• Build strength: Incorporate bodyweight exercises, like squats and lunges, and plyometrics into your workout routine.
• Dynamic warm-ups: Skip static stretching. Instead, do high knees, lateral shuffles and other movements that mimic game play.
• Protect vulnerable joints: If you've had ankle sprains, consider wearing a brace. "And if you know how to properly tape an ankle, that can be an added layer of protection," says Dr. Ahuero.
• Wear proper gear: Well-fitting, broken-in shoes are essential.

(Related: PODCAST: The Science-Backed Benefits of Weightlifting)

Dynamic warm-ups and strength training, especially for the knees and ankles, can significantly reduce injury risk. "There's good data showing dynamic warm-ups lower ACL tear rates," notes Dr. Ahuero.