7 Exercises to Reduce the Risk of Knee Injuries in Soccer Players!
It is important to make sure you are regularly challenging your neuromuscular system and training it to tolerate the loads you take on as a soccer player. Research has shown that performing a consistent neuromuscular training program can reduce the risk of injury. There are obviously other factors involved in injury rates as well (i.e. fatigue, nutrition, strength, and sleep) but here we will focus on a simple neuromuscular training program that can be incorporated into a workout or be performed after a soccer practice.
Here are seven exercises that can be done several days per week to improve your stability and control in your trunk and legs in order to reduce the risk for knee injuries. It is important to perform these exercises with the proper technique so you are repetitively teaching your body how to tolerate load safely.
Recommended Frequency of Performance
Pre- season and Off-season: 3 days/week
In-season: 1-2 days/week depending on your practice and game schedule
1. 3 Way Lunges – Perform 5-10 repetitions on each leg focusing on form
2. Single Leg RDL’s – 10-15 repetitions on each leg focusing on form
3. Skater Hops- 10-15 repetitions on each leg focusing on form
4. Single Leg Split Squat- 10-15 repetitions on each leg focusing on form
5. Single leg medial and lateral hopping- 10-15 repetitions on each leg focusing on form
6. Wide plank ball rolls- 10-15 rolls with each arm focusing on form
7. V-Drill with Lunge- 10 cuts/lunges to each side focusing on form
Omaha Physical Therapy Institute specializes in injury reduction strategies as well as soccer specific rehabilitation. If you are wanting to start a proper neuromuscular training program or you have had an injury and you would like further specialized care with reducing your risk for future injuries, we can help! Call Omaha Physical Therapy Institute today!
Katie Cordery, PT, DPT
Creighton Women’s Soccer Alumna
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References
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