Football injuries and how to prevent them

#LegPainAfterFootball Have you ever had pain in the front or back of your thigh or in your groin after playing football? What should you do to prevent these injuries so you can play with peace of mind? Let's find out. 

  Most injuries come from 2 factors: internal factors, such as weak or inflexible muscles, and external factors, such as an outside force striking the knee. Although injuries are hard to control, we can help reduce the chance of them recurring through exercises that strengthen the muscles. Wondering which exercises help and how? Let's take a look. 

  1. Strengthen the back of the thigh (hamstrings) 

This is the muscle group most often injured, because while kicking a ball (with the knee straightening), these muscles work to stop the knee from straightening too quickly, which can lead to injury.

Start by lying face down with a resistance band tied between your ankle and a post. Bend your knee to a right angle to the floor and hold for 10 seconds. Do 10 times per set, 3 sets a day.

  2. Strengthen the front of the thigh (quadriceps) 

During fast movements such as jumping, changing direction or kicking, these muscles work to make the movement more effective. 

Start with your feet shoulder-width apart and bend your knees, making sure your knees do not go past your toes, until your knees are at 90 degrees. Hold for 10 seconds. Do 10 times per set, 3 sets a day.

  3. Strengthen the inner thigh muscles

When kicking a ball, the hip bends and moves inwards. When this is repeated and the muscles are not yet strong enough, injuries occur very often, especially groin pain.

Start by lying on your side with the leg you want to work underneath and the upper leg bent at 90 degrees. Lift the lower leg and hold for 10 seconds. Do 10 times per set, 3 sets a day.

  Once you have strengthened your muscles, don't forget to stretch before playing football. If you have any other questions about pain or exercise, you can contact the clinic through the following channels. We are happy to answer all your questions. Contact us on LINE: https://lin.ee/l9V8X8q

1. Phetkasem branch 

  Monday–Friday: 10:00–20:00

  Saturday–Sunday: 09:00–18:00

  Call the clinic on 061-801-2482 or 062-790-1116 

2. Rama 2 branch

  Open daily 10:00–19:00

  Call the clinic on 062-773-1113