Reduce injuries in football by up to 39% with this injury prevention warm up routine

Jul 8, 2018

Injury prevention starts in Pre-Season!

July can only mean one thing for football (soccer) players – the dreaded pre-season! Fortunately for recreational, sub elite and elite level players gone are the days of running until you vomit, sand dunes and 2000 crunches!

Football is played by 1/4 billion people worldwide and injuries are common place.

5.8million people are treated in hospitals in Europe due to sports injuries each year.

The most common injuries are hamstring, hip, knee and ankle injuries. Pre-season is now seen as an excellent time of year to condition the players appropriately for the challenges ahead. This can include screening and injury prevention programmes. For sub elite and recreational teams this can be more challenging as resources are limited in time, personnel and finance.

FIFA’s medical department therefore looked at the evidence and created a programme to simplify this process and reduce injuries in football to increase participation.

The FIFA 11+ looks at the key areas of running, strength, plyometrics, and balance and creates a simple 20min programme which has now been proven to reduce injuries. Thorberg et al (2017) performed a systematic review and meta analysis of all the evidence and showed that the 11+ reduces these types of injuries by 39%!

Hamstring injuries are reduced by 60%, hip/groin 41%, knee 48%, and ankle injuries by 32%.

So if you play in a sub elite team then get your side to follow the 11+ warm up and to start reducing injuries and keep your best side on the field. Perform 2-3 times per week to start seeing the benefits.

Have a good season! 26bd⚽️

Ref1f4d6📖1f4da📚: Thorberg et al 2017, British Journal of Sports Medicine. (0):1-11.

Join The Conversation

If you’d like to have your say on this article feel free to add a comment using the form, we love to hear your thinking and open the table to discussion, and hopefully share resources, blog posts, articles and information that’s useful to you!

If you’d like to discuss anything in private instead, just get in touch using the contact details at the bottom of the page!



Leave A Comment

Related Posts

Ut enim ad minima veniam, quis nostrum exercitationem ullam corporis suscipit laboriosam, nisi ut aliquid ex ea commodi consequatur? Quis autem vel eum iure reprehenderit qui in ea voluptate velit esse quam nihil molestiae consequatur, vel illum qui dolorem eum fugiat quo voluptas nulla pariatur?

Is Sciatica Pain The Same As Back Pain?
Is Sciatica Pain The Same As Back Pain?

Are you fed up with that shooting pain in your leg and that deep ache in your buttock? Have you seen your GP multiple times for different pain relief to help you sleep at night but can only manage a short walk? The pain from sciatica is horrible.  "Horrendous" is a...

read more
Welcome to Optimal Physio

Optimal ‘Adjective’ best or most favourable; "seeking the optimal solution"   We want Optimal Physio to be more than just a positive experience through receiving the best healthcare to resolve your pain. We want it to be the solution to help you discover the...

read more
Does road running cause knee osteoarthritis?
Does road running cause knee osteoarthritis?

A lot of our patients who attend with knee osteoarthritis believe road running is bad for them and it is harmful.  So does road running really cause osteoarthritis? Knee pain affects nearly 50% of people over the age of 50, and in 25% of those people it become a...

read more