Football (soccer): returning after an injury

Risks and order of return

Sprints, changes of direction, shots and contact load hamstrings, adductors, knees and ankles; resume alone, then in a group without contact, and matches last.

Football: running alone, then ball work alone, then non-contact training. Hard shots, sprints and changes of direction come back before contact, matches last.

Bringing the movement back in four stages

1. 1

   Running and ball work alone: dribbling, passes against a wall, long warm-up.

2. 2

   Simple passes and shots in pairs, low intensity, no duels.

3. 3

   Team training without contact, changes of direction, small-sided games.

4. 4

   Duels, sprints, powerful shots, then matches.

Common injuries in this sport

• HamstringsSprints and powerful kicks come last; build through 70 to 80% before 100%.
• Adductors and groinAvoid very long passes and sharp changes of direction at first.
• Ankle sprainResume footwork slowly on dry ground before duels and tackles.

Preparation exercises

• Nordic hamstring lowers

  advanced

  Kneeling with ankles held by a partner, lean forward as slowly as you can then catch yourself with your hands. Few repetitions.

  To start: 2 to 3 sets of 3 to 5, twice a week at most.

  Variations, mistakes and progression

  Easier

  Lower only a short way, or use a band fixed behind you for help.

  Harder

  Longer, slower lowering, then more repetitions.

  Common mistakes

  • Bending at the hips to make it easier.
  • Doing too much at once: strong soreness for several days.

  Moving on

  When 3 slow sets of 5 do not leave soreness for more than 48 hours.

• Short Copenhagen plank

  advanced

  On your side with the top knee on a bench, lift the pelvis and hold 10 to 20 seconds. Short version before the long version.

  To start: 3 holds of 10 to 15 seconds per side, twice a week.

  Variations, mistakes and progression

  Easier

  Knee on the bench (short version), 10-second holds.

  Harder

  Foot on the bench, leg straight (long version), then small up-and-down movements.

  Common mistakes

  • Letting the pelvis tilt back.
  • Moving to the long version too early.

  Moving on

  When you can hold 30 seconds in the short version with no groin discomfort the next day.

• Glute bridge

  Lying on your back, knees bent, lift the hips squeezing the buttocks, hold 2 seconds, lower slowly. Later: on one leg.

  To start: 3 sets of 12, 2 seconds at the top, every other day.

  Variations, mistakes and progression

  Easier

  Smaller range, feet closer to the buttocks.

  Harder

  On one leg, then with your shoulders on a sofa.

  Common mistakes

  • Arching the lower back instead of squeezing the glutes.
  • Letting the knees drift apart or together.

  Moving on

  When 3 × 12 on one leg is easy, with the pelvis staying level.

• Single-leg balance

  Stand 30 seconds on one foot, knee slightly bent. Then with eyes closed, then on a cushion or unstable surface.

  To start: 3 holds of 30 seconds per leg, every day.

  Variations, mistakes and progression

  Easier

  One hand on a chair, or the tip of the free foot on the floor.

  Harder

  Eyes closed, then on a cushion, then throwing a ball against a wall.

  Common mistakes

  • Knee straight and locked.
  • Looking at your feet instead of a point ahead.

  Moving on

  When you can hold 30 seconds without putting the other foot down, as on the healthy side.

• Small jump landing

  advanced

  Jump a few centimetres and land softly on both feet, knees in line, then hold 2 seconds. Advanced exercise.

  To start: 3 sets of 5 landings, twice a week, after a warm-up.

  Variations, mistakes and progression

  Easier

  Simply rise onto your toes and come down quickly, without leaving the floor.

  Harder

  Slightly higher hops, then on one leg, then sideways.

  Common mistakes

  • Noisy landing with stiff legs.
  • Knees caving in.

  Moving on

  When 3 × 8 landings are quiet, knees in line, with no discomfort the next day.

• Skater hops

  advanced

  On one leg, hop sideways onto the other foot and land softly, knee bent and in line, hold 2 seconds, then go back the other way. Advanced exercise.

  To start: 3 sets of 6 hops (3 per side), twice a week, after a warm-up.

  Variations, mistakes and progression

  Easier

  Side step without a hop, holding your balance for 2 seconds each time.

  Harder

  Longer hops, then linked without a pause.

  Common mistakes

  • Landing with a straight leg.
  • Letting the knee drift inwards on landing.

  Moving on

  When 3 × 8 hops are stable and cause no discomfort the next day, equally on both sides.

The doses are starting points. Stay at 2 out of 10 discomfort at most, during and the next day; otherwise switch to the easier version or go back to the previous exercise.

Equipment and set-up

• Boots suited to the surface (grass, artificial, indoor).
• Shin pads and properly pulled-up socks.
• A 15 to 20 minute warm-up before accelerating.