Hey there, soccer fans! If you’re an amateur soccer player aged 30 and above, I’m sure you’re all too familiar with the frustration of dealing with injuries that seem to appear out of nowhere. You love the beautiful game, but those aches, pains, and injuries have been holding you back from playing consistently, right? Well, I’m here to provide you with 5 exercises to help you change that narrative.
I’m Mike McLaury, a rehabilitation expert from the Sports Physical Therapy clinic.
I understand your passion for soccer, and your desire to play without wondering if you’ll be able to walk comfortably or play with your kids pain-free the next day.
That’s why I’m sharing five secret exercises that even professional soccer players may not want you to know about today.
You can live a pain-free life without pills or surgery. Let that start here, now.
Why Are Soccer Injuries So Common?
Soccer is undoubtedly one of the most exciting and physically demanding sports out there.
It’s a game of speed, agility, and precision. However, it’s also a sport that’s notorious for giving you injuries, especially in amateur players who may not be adequately physically prepared.
“How can I stop getting injured?” I hear you ask. Well, the answer lies in targeted exercises that strengthen key areas of the body, improve, flexibility, and enhance overall performance.
Here are the five exercises that will become your secret weapons against soccer injuries.
5 Exercises Soccer Players Don’t Want You To Know
The Glute Bridge
This exercise is a game-changer for soccer players of all ages. It targets your glutes, lower back, and hamstrings, all of which are essential for pain-free movement on the field. Here is how you can do it:
- Step 1: Lie on your back with your knees bent and feet flat on the ground
- Step 2: Squeeze your glutes, and lift your hips off the ground until your body forms a straight line from your shoulders to your knees
- Step 3: Hold for a few seconds, then lower your hips back down
- Step 4: Repeat this process for 3 sets of 12-15 repetitions.
The Lateral Band Walk
Soccer requires you to perform a lot of lateral movement, and this exercise helps strengthen the muscles responsible for those side-to-side motions, such as your hip abductors and glutes. Here is how you will perform it.
- Step 1: Place a resistance band just above your knees
- Step 2: Stand with your feet shoulder-width apart and knees slightly bent,
- Step 3: Take small steps to the side, maintaining tension on the band
- Step 4: After you walk to one side, repeat in the opposite direction.
- Step 5: Perform 3 sets of 12-15 repetitions.
A strong core is your best friend in soccer. It helps with balance, stability, and injury prevention. The plank is a fantastic exercise to target your core muscles:
- Step 1: Get into a push-up position with your elbows directly above your shoulders
- Step 2: Keep your body in a straight line from head to heels.
- Step 3: Ensure you hold this position for as long as you can, aiming for at least 30-60 seconds.
- Step 4: Repeat for 3 sets
The Single-Leg deadlift
Your balance and stability are crucial aspects of avoiding injuries while playing soccer.
This exercise targets your hamstrings and lower back, improving both your balancer and stability:
- Step 1:Stand on one leg with a slight bend in your knee
- Step 2: Keep your back straight, hinge at your hips, and lower your upper body while lifting your non-standing leg behind you.
- Step 3:Reach towards the ground with both hands without letting your standing foot touch the floor
- Step 4:Return to the starting position
- Step 5:Perform 3 sets of 10 repetitions on each leg.
The Russian Twist
Are you a silky dribbler constantly changing direction on the pitch?
The Russian twist is a great exercise to improve your rotational strength:
- Step 1: Sit on the floor with your knees bent and feet flat
- Step 2: Lean back slightly, keep your back straight, and lift your feet off the ground.
- Step 3: Hold a weight or a soccer ball with both hands and twist your torso to one side, tapping the object on the floor beside your hip
- Step 4: Step to the other side, and repeat.
- Step 5: Perform 3 sets of 12-15 twists on each side.
Are You Struggling With Soccer Injuries and Need Expert Help?
Soccer injuries can seize control of months, if not years, of your life.
Don’t let those nagging injuries keep you from enjoying the beautiful game. Take action now, and let us help you get back on the field with confidence.
Now, here’s the exciting part! If you’re tired of dealing with soccer injuries and want to play the game you love without constant setbacks, we’re offering a FREE Soccer Injury Screening Assessment at the Sports Physical Therapy clinic.
Our team of experts, including yours truly, will assess your condition and create a customized plan to help you recover and prevent future injuries.
Facing Doubts About Whether Physical Therapy Can Help You?
I understand you may have tried these exercises before, and fear they might not work for you again.
Our goal is never to waste your time and energy, That is why we invite you to come in for a Soccer Injury Screening.
Remember, age is just a number, and with the right exercises and support, you can continue playing soccer at your best. Let’s make those injuries a thing of the past and get you back on the pitch where you belong!
Stay active, stay healthy, and keep playing the game you love.
Yours in soccer and recovery,
Sports Physical Therapy
Free Additional Resources to Help You Prevent Soccer Injuries This Season
Read Our Blog – The 3 Worst Soccer Injuries And How You Can Avoid Them
Read Our Blog – The 5 Most Common Spring Sports Injuries