No one wants to be sidelined with an injury. Ankle sprains and knee injuries, particularly ACL (anterior cruciate ligament) tears, are common in soccer. But is there anything you can do to reduce your chances of missing valuable playing time? Absolutely.
Learning how to move with proper form and alignment is key to protecting your knees. Developing body awareness and balance to support your knees and ankles is the first step. Here are some important tips:
- Always jump, land, stop, and move with your knees directly over your feet.
- Avoid letting your knees collapse inward.
- Build strength in your hips and hamstrings.
- Warm-up and stretch before games and practice.
- Remember: Knees over toes, land softly.
Perform the following drills by yourself or with teammates until the movements become second nature and no longer require conscious effort.
1. Squat
- Stand with your feet about hip-width apart.
- Bend at your hips and knees.
- Sit back as if sitting in a chair, sticking your buttocks out, and keeping your chest up. Ensure your knees stay behind your toes.
- Keep your knees and feet facing straight ahead as you squat.
- Try squatting on one leg, but ensure your knee doesn’t turn inward.
2. Balance and Hip Strengthening
- Stand on one leg with your knee slightly bent and your hip, knee, and foot in alignment. How long can you balance on each foot?
- Now, turn your right leg out and lift it to the side 10-15 times. Keep your body straight and focus on maintaining your balance. Perform 3 sets of 10-15 repetitions.
- Need an extra challenge? Close your eyes while performing these exercises or use an elastic resistance band.
3. Walking Lunges
- Perform walking lunges halfway across the field and back.
- As you step forward, ensure your front knee stays over your ankle and aligns with your toes.
4. Changing Direction
- Run to a line or cone, planting your outside foot to change direction without letting your knee collapse inward.
- Practice moving front-to-back, side-to-side, and diagonally. Start slowly to focus on maintaining good form (hips over knees and toes), then gradually increase speed while maintaining proper technique.
5. Jumping and Landing Drills
- Jump straight up several times, landing with your feet and knees pointing forward. Ensure your knees remain straight and avoid "knock knees." Let your knees bend softly as you land. Practice these drills with a teammate, asking them to observe your form. Remember: Knees bent, chest high, butt back, and land softly.
- Have a teammate toss a ball to you. Head it, and land correctly.
- Jump over a line on the field or a soccer ball, focusing on a solid landing without letting your knees turn inward.
- Perform side-to-side jumps with both feet over a ball or line.
- Alternate jumping from your left foot to your right foot over a ball or line.
- Practice jumping forward and backward with both feet over a ball or line.
- Finally, jump forward and backward over a ball or line, leading with your right foot. Then switch and lead with your left. Keep your feet hip-width apart throughout.
Practice these drills regularly, ideally before the season begins, so you can prioritize game tactics and teamwork during practices. Remember: You should get in shape to play, not play to get in shape.
Precision Pain Care and Rehabilitation has two convenient locations in Richmond Hill – Queens, and New Hyde Park – Long Island. Call the Queens office at (718) 215-1888 or (516) 419-4480 for the Long Island office to arrange an appointment with our Interventional Pain Management Specialists, Dr. Jeffrey Chacko or Dr. Sonny Ahluwalia.
