Injuries are common while playing football. They can render a player unfit for training and matches for a long time. Healing, recovery, and rehabilitation can be expensive and time consuming.
The probability of player getting into negative emotional conditions like depression and anxiety is also high. Here are the five simple tips to avoid injuries during football training, practice, and match-play.
By the way, another important thing to keep in mind is to have high quality footballs to elevate your training level.
Tip-1- Protective Equipment
Wearing of protective gears for the head, knees, shoulders, hip, and feet can prevent injuries like traumatic brain injury, anterior-cruciate-ligament, shoulder-dislocation, hip-fracture, and turf-toe-injury, etc. You can find many inexpensive gears online that can be useful while training and practicing. When you are at the professional level, your club or league will take care of supplying the protective equipment for you.
Strength training exercises that can enhance the endurance of muscles and the ability to withstand hard impacts like collision, fall, twists, muscle dislocation, etc. Some of the most important strength training is a combination of reaction drills, ladder drills, lower and upper body push, interval conditioning, squats, neck exercises, etc
Working with medicine balls can enhance the endurance of the entire body from head to the toes. The exercise can also help to induce the ability to recover quickly from injuries without letting them turn into serious conditions during the match-play.
Tip-3- Conditioning of Biomarkers
Consumption of the right food with proteins, vitamins, and micronutrients can prepare the muscles for injury prevention. Supplements that are rich in the neuro-filament light chain have been found to be highly effective in preventing head and neck injuries.
Foods rich in minerals like meat, seeds, shellfish, whole grains, and dairy products can help in developing endurance, stamina, and flexibility of the muscles, ligaments, and joints.
Tip-4-Complete Body Hydration
Water and healthy fluids can keep the muscles free from potential injuries, because they improve flexibility and shock absorbing capacity of the muscles. Some of the most common ingredients of fluids are calcium, iron, salt, potassium chloride, guarana, and ginseng.
Caffeine is found to be effective in increasing the strength of muscles in the thighs, legs, shoulders, arms, and lower back. Since these muscles are found to be mostly prone to injuries, the consumption of caffeine has been found to be most effective for protection from injuries.
You can consult your sports therapist for physiotherapy, muscle-massages, and related preventive treatments. Most common therapies should cover muscle tendons, Achilles tendons, hamstring, knee, and joints.
Massages can be the practical way to tone the muscles and prepare them for shock absorption. Many of the American Football players from the NFL level have opted for the Chinese and the Indian methods of massages. They increase the hydration levels to such an extent that muscles become immune to injuries.
Finding the right massage therapy can be simple when you talk to your physiotherapist and take the best tips from him.
The above listed tips can be effective in preventing injuries from the stage of training and practice to the match playing times. However, it is essential that you consult your coach before trying any of the tips.