Kick It Up a Notch: How Physical Therapy Helps Soccer Players Outperform the Competition

Written By Kacie Shively
 
 

Want to know one of the best-kept secrets for soccer players looking to perform at an elite level?

A: It’s physical therapy (bet you weren’t thinking that!) Physical therapy is one of the best performance enhancements for soccer players.

As physical therapists, we are biomechanics experts, which means that our job is to make sure that your body is moving the way it should without pain getting in the way. We also help you bounce back from injury and structure a customized sports rehab program based on your individual needs.

Seeking out a sports physical therapist who specializes in working with soccer players is a great way to prevent injury, recover better, and up-level your performance on the field.

Now I know what you’re thinking: “Why would I need physical therapy if I’m not injured?” I’m glad you’re here because I’m about to explain the vital role of physical therapy for soccer players.

We’re going to review:

  • The physical demands of soccer players

  • Common injuries in soccer

    • Ankle and lower leg injuries

    • Knee Injuries

    • Hip Injuries

    • Low back injuries

  • The critical role of physical therapy for soccer athletes

    • Preventing injuries

    • Soccer rehabilitation and getting back on the field

    • Physical therapy for performance enhancement (aka being a better soccer athlete)

  • Soccer-specific physical therapy

  • Physical therapy at Game Changer for soccer players and beyond

 
 

The Physical Demands of Soccer

We know that soccer is one of the most physically demanding sports out there, combining running speed, endurance, agility, power, sudden changes in direction, and footwork with ball handling. If you find yourself lacking in any of these areas because of an injury or subpar training, your performance on the field will take a hit. You have to be able to move efficiently, react quickly, and keep up with the game to outperform the other team.

Common Injuries in Soccer

An injury is an athlete’s worst nightmare. Let’s talk about the most common injuries that we see in soccer athletes. The biggest, baddest injury we’re all thinking about is an ACL tear, right? Although this isn’t the most common injury, it does happen and it can be devastating. Soccer players are most at risk for injuries to the ankles, lower legs, knees, and hips, many of which can be preventable with physical therapy.

Ankle and Lower Leg Injuries

Ankle sprains, sometimes referred to as a “rolled ankle” or “twisted ankle,” happens when you roll or turn the ankle, usually with force, causing the ankle ligaments and tendons to stretch out beyond their limits while the muscles and tendons strain to try and correct the movement. These injuries often happen while running, after a sudden change in direction, or as a result of contact with another player.

Commonly seen:

  • Ankle sprains

    • lateral ankle sprain (most common)

    • high ankle sprain

    • deltoid (medial) ankle sprain

  • Shin splints

  • Achilles tendonitis

Symptoms of an ankle sprain include:

  • Swelling

  • Pain

  • Tenderness

  • Bruising in the ankle or foot

Ankle sprains contribute to a lack of stability, balance, and strength, especially on the affected leg, and can start impacting power, speed, and agility if untreated. Having a previous ankle sprain or pain is the biggest risk factor for it to happen again (and again) throughout your career. Because ankle stability directly affects how the knee moves, having an ankle sprain also puts you at risk for a serious knee injury, such as an ACL tear. Physical therapy can help improve stability and balance in your ankle, dial in your movement, restore mobility, increase strength, and regain agility and reaction time with changing direction. Check out my ankle sprain rehab protocol blog if you want to learn more about how physical therapy can help with ankle sprains.

Shin splints are another common injury in soccer players, commonly associated with pain in the muscles and connective tissue on the front of the shin, just lateral to the shin bone (tibia). Shin splints often result from a sudden change in workout intensity, frequency, or running surface (ex. changing from running on gravel to concrete). It can also be related to a decrease in ankle joint mobility, specifically with limited ankle dorsiflexion motion which is responsible for lifting the foot to clear the toes while walking. Most athletes notice shin splint pain during or after repetitive running and jumping movements.

Physical therapy can help restore ankle joint mobility, improve muscle strength and function, promote muscle balance, and gradually increase demand on the muscles to decrease pain

Achilles tendonitis and calf strains can occur when the muscles and tendons of the calf are forced to do more work than usual, typically seen after repetitive running or jumping activities. Pain is mostly on the back of the calf where the Achilles tendon comes down and attaches onto the heel. This injury most often occurs gradually over time with increased use, but can happen after a specific movement or injury. Achilles tendonitis can affect your ability to tolerate running on inclines, changing speeds, changing direction, or running for long periods of time.

Physical therapy can help with decreasing tension in the calf muscles, improving strength in the lower leg, decreasing inflammation of the Achilles tendon, gradually loading the Achilles tendon with movement and exercise, improving your ability to walk, and reducing pain levels.

Knee and Hip Injuries

Knee ligament injuries (ACL, MCL, LCL, PCL, MPFL) and meniscus tears can happen when you run into another player on the field, but more commonly result from noncontact injury - meaning they happen without having contact from another player. Often times the athlete is planting, twisting, pivoting, decelerating from a sprint, quickly changing direction, or landing from a jump when the injury occurs. The medial patellofemoral ligament (MPFL) is usually torn during as a result of patellar dislocation, most commonly to the lateral side of the knee, with impact to the lateral side of the knee.

All of these injuries are usually accompanied by swelling, pain, and sometimes cause bruising in the area. Ligament tears usually result in the knee feeling weak, unstable, “giving out” while walking, or inability to put pressure on the leg to walk. Meniscus injuries are often characterized by catching, popping, clicking, locking, and sometimes “giving out” while walking.

Commonly hip and knee injuries seen:

  • ACL tears (anterior cruciate ligament)

  • MCL tears (medial collateral ligament)

  • LCL tears (lateral collateral ligament)

  • PCL tears (posterior cruciate ligament)

  • MPFL tears (medial patellofemoral ligament)

  • Meniscus tears (medial and lateral meniscus)

  • Patellar tendonitis (“jumper’s knee”)

  • Osgood-Schlatters (in growing teens)

  • Muscle stains - hamstring, quadriceps, adductors, hip flexors

  • IT band syndrome

Some of the most common risk factors for ligament and meniscus injury include:

  • hip muscle weakness

  • strength imbalances between the quadriceps and hamstrings

  • history of ankle sprains

  • muscle strains (quadriceps, hamstrings, and adductors)

  • previous knee pain or injury

Proper training helps reduce the chances of an injury and getting a movement screen performed by a sports physical therapist can identify your individual risk of injury by evaluating total body strength, areas of weakness, movement imbalances, and observing biomechanics during jumping, running, changing direction, or performing sport-specific movements (like kicking, planting, dribbling around obstacles).

Muscle strains, sometimes called a “pulled muscle” are usually a result when a muscle is forced to stretch beyond its limits, perform a forceful contraction, or with repetitive overuse. In soccer players we typically see this happening in the quadriceps, hip flexors, and hamstrings.

Risk factors for muscle strains include:

  • Muscle weakness

  • Muscular imbalances (side to side or between muscle groups in a leg)

  • Sudden change in workout intensity, time, or type

  • Performing more repetitions than usual in a specific exercise/drill

  • Using more force or effort than usual for a certain movement

  • Repetitive movement

Gradually increasing demands of training over a longer period of time, treating muscle imbalances, and making time for muscle recovery helps to decrease risk of developing a muscle strain.

The best treatment? Physical therapy! Just “waiting it out” and resting can result in longer healing times, recurrent injury, and more time spent on the sidelines. Gradual loading of the muscle, along with manual therapy, is key to getting back in the game faster.

Patellar tendonitis, commonly called “jumper’s knee” is characterized by pain and tenderness on the front of the knee just below the kneecap. This happens with a sudden increase in repetitive running and jumping movement, and can worsen over time if left untreated. Pain is typically felt during deceleration from running, landing from a jump, squatting, bending the knee - all of which put increased load on the patellar tendon, although the pain can be also be felt during impact of the foot on the ground during running.

How do you start feeling better faster? Visiting your favorite sports physical therapist is a good place to start. They can perform hands-on manual techniques to decrease pain and tissue inflammation and give you exercises that help to improve muscle strength in the calf and surrounding muscles. This will help promote more balanced movement and put less strain on the Achilles tendon itself.

Osgood-Schlatters is a condition that we see specifically in adolescent kids and teens who are experiencing a growth-spurt. Pain is similar to patellar tendonitis (above) but located just slightly lower where the patellar tendon attaches onto the top of the shin bone (tibia). Sometimes there is swelling at the patellar tendon attachment site (tibial tubercle) as well.

Most kids experience pain with jumping and running, but specifically with deceleration, changing directions, running downhill, and squatting motions.

Physical therapy treatment is helpful in decreasing pain and swelling at the insertion of the patellar tendon onto the tibial tubercle and improving loading throughout the quadriceps muscle in order to reduce strain on the attachment site.

IT Band Syndrome, is characterized by pain on the outside of the knee and pain can range from just above to below below the joint line. The pain is usually sharp and persistent, making it difficult to “push through” when running.

Risk factors for developing IT Band Syndrome include:

  • Hip muscle weakness

  • Increase in repetitive activities (i.e. running)

  • Muscular imbalances in hips, quadriceps, glutes, and hamstrings

A physical therapist can help ensure that your current strength and conditioning program is suitable for your needs and specific deficits

Critical Role of Physical Therapy for Soccer Athletes

As we discussed earlier, physical therapists are movement experts! So if you’re experiencing difficulty or pain with movement, physical therapists identify the source of the problem and come up with strategies and treatment that will get you feeling better faster. Getting established with a physical therapist you trust is critical for your long-term success.

That sounds a lot better than sitting on the sidelines to me!

Physical therapy can effectively help soccer players:

  1. Prevent injury

  2. Recover from a current injury

  3. Enhance performance

Pre-season is a great time to schedule an evaluation with your local sports physical therapist. You’ll get an idea of where you’re at and where you might need to shift focus to reach your full potential in the season. Starting in the off-season has it’s advantages though because you’ll have plenty of time to make long-lasting increases in strength and stability, which improve your resilience of the field (and mitigate injury).

Option 1: Preventing Injury

Honestly, injury prevention takes more than some pre-season preparation. There are all types of work to be done during the off-season, pre-season, in-season, and post-season. Your program and training goals should be slightly different depending on which “season” you’re currently in.

While most athletes are aware that they should be building strength in the off-season and pre-season, a lot of athletes tend to focus on just playing their sport and practicing while in-season. However, this is the time when athletes are most at risk for an injury.

Having an in-season plan to maintain your strength and single-leg stability is key to injury prevention and building resilience.

I encourage you to set up an appointment with a trusted physical therapist who can help you evaluate how you move and identify any areas of weakness or instability. This information can be extremely helpful when planning your exercise program and will also help you determine if you’re currently at risk for any major injuries.

Option 2: Sports Rehab and Soccer

Physical therapy helps you recover from injury and get back in the game quicker and more efficiently through a combination of manual therapy (hands-on techniques) and exercise that’s specific to your needs.

In physical therapy, we can address and improve:

  • Strength

  • Mobility

  • Balance

  • Stability

  • Painful areas

You’ll want a treatment program that meets you where you’re at now and leads you to where you need to be. Your program will be updated as you progress through your rehab, hitting various milestones such as returning to running, footwork drills, noncontact drills, contact drills, and returning to play. Working together in physical therapy we can address the mental and physical barriers accompanying your return to play.

Option 3: Physical Therapy for Performance Enhancement

Identify deficits that may be holding you back from performing your best. Your treatment can be tailored to target speed, agility, endurance, power, or strength - even if you aren’t injured. Learning how to move effectively and tap into your full potential separates you from the rest.

After performing an evaluation and observation of your movement patterns during a specific drill, a physical therapist can identify the areas that need improvement and structure your training accordingly.

For example, you might find that your speed drastically improves when you add in more:

  • Speed ladder

  • Plyometrics

  • Single leg jumping

  • Sprints using agility hurdles

Soccer-Specific Physical Therapy

It’s crucial that you find a physical therapist who understands the demands and movements required for your sport. Providers who regularly treat and help soccer players recover from injury usually have a good idea of how you should be moving to perform your best and help to improve the efficiency and quality of your care. Don’t hesitate to ask your provider questions to make sure that you’re getting the best treatment possible.

Prior to starting at my clinic, many of my athletes have gone to therapy elsewhere and have expressed frustration with feeling like they wasted time doing the same exercises every session, getting the same treatment as everyone else, and riding the bike to “warm up” despite just getting done running two miles at practice. Athletes deserve better and need a plan that is custom to their needs

Search your area for “physical therapy for soccer players” and reach out to clinics that mention working with athletes to determine their comfort level and experience helping soccer players recover from injury.

If you’re located in Kennewick, WA or surrounding areas, such as Richland or Pasco, I’d love to work with you at Game Changer Physical Therapy (just scroll down to see how we can make it happen).

Success Stories

Everyone loves a good success story, right? It’s fun to share in the joy of other athletes who have accomplished their goals. I’ve helped all-conference athletes, MVPs, and college players come back stronger after season-ending injuries. Want to see their results?

Check out my Instagram!

Get Started with Game Changer Physical Therapy In Kennewick, WA.

Game Changer Physical Therapy is an outpatient sports rehab clinic specializing in helping athletes come back stronger after injury. We’ll work together to find the root cause of your pain and treat accordingly so that you can get back in the game with confidence. Your treatment plan is customized to your needs because every athlete, injury, and situation is unique.

Here’s how we do things at my clinic, Game Changer Physical Therapy in Kennewick, WA:

Start with booking a discovery call - This is your chance to ask questions and make sure we’re a good fit to work together!

  1. Schedule an initial examination - During this 60-minute session I’ll be asking lots of questions, measuring your mobility, strength, and observing how you move to determine the root source of the problem. Treatment also starts on day one!

  2. Get after it! - Continue with treatment that’s targeted for your needs so that you can come back stronger after your injury. Efficient, comprehensive care that’s always one-on-one.

  3. Get back in the game - Continued support as you return to the game and get back on the field with confidence. Treatment doesn’t stop just because you put on the jersey.

Or if you’d rather, feel free to call/text 509(934-3309) or email kacie@ptgamechanger.com so we can get the ball rolling.

About the Author

Kacie Shively, PT, DPT, ACSM-EP is a physical therapist who specializes in sports rehab and helping athletes recover from season-ending injuries. She owns her own physical therapy clinic, Game Changer Physical Therapy, in Kennewick, WA where she works with soccer players at the elite and collegiate level. Kacie has been featured in articles for Nike, Runner’s World, and Huff Post.

Kacie Shively
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