Futsal: returning after an injury

Risks and order of return

The hard floor, quick footwork and sudden stops load knees, ankles and adductors; resume with technique without duels, then add short sprints.

Futsal: short steps and changes of direction are constant. Start with technical work on the spot, then small-sided games without contact, then matches.

Bringing the movement back in four stages

1. 1

   Running and ball work alone indoors: 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

• Adductors and groinLimit lateral pushes and powerful shots at first.
• Ankle sprainBegin without duels; quick footwork comes last.
• Patellar tendon (jumper’s knee)Reduce sudden stops and repeated shots on a hard floor.

Preparation exercises

• Squeeze ball between knees

  Lying with knees bent, squeeze a ball or cushion between the knees, hold 5 seconds. 10 repetitions.

  To start: 10 squeezes of 5 seconds, once a day.

  Variations, mistakes and progression

  Easier

  Squeeze at half strength.

  Harder

  10-second holds, then with the ball between the ankles, legs straight.

  Common mistakes

  • Lifting the buttocks off the floor.
  • Squeezing suddenly: build up force gradually.

  Moving on

  When you can squeeze hard for 10 seconds with no groin discomfort.

• 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.

• 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.

• Ankle eversion with band

  Seated, band around the forefoot, turn the foot outwards slowly then return over 3 seconds.

  To start: 3 sets of 15, slowly, once a day.

  Variations, mistakes and progression

  Easier

  No band, or a very light band.

  Harder

  Stronger band, then standing side steps with a band around the ankles.

  Common mistakes

  • Turning the leg instead of the ankle.
  • Letting the band snap back.

  Moving on

  When 3 × 20 is easy with the strongest band.

• 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.

• Lateral shuffles

  Knees bent, chest up, weight on the balls of your feet: take 4 to 6 shuffle steps to the right without crossing your feet or bouncing high, then to the left.

  To start: 4 rounds of 5 steps each way, at an easy pace, every other day.

  Variations, mistakes and progression

  Easier

  Walk sideways, without any airborne phase.

  Harder

  Faster, then reacting to a signal (a partner points the direction).

  Common mistakes

  • Standing fully upright between steps.
  • Letting the knee cave in as you push off.

  Moving on

  When 6 fast rounds cause no discomfort the next day: move on to your sport’s changes of direction.

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

• Indoor shoes with a flat, grippy sole.
• Shin pads and ankle supports if your professional advises them.
• A dry, clean floor.