Knee Cartilage Tear

What is a Knee Cartilage Tear?  

A torn cartilage occurs fairly frequently in football. Cartilage tears accounted for 12% of all Premiership injuries in the PhysioRoom.com 2004/2005 Analysis of Injuries. The term cartilage tear is slightly misleading, since it is the meniscus within the knee that is actually damaged. There are two menisci within each knee joint that are made from tough fibrocartilage - hence the use of the term cartilage for this injury.

As the knee joint bends the thigh bone usually rolls, spins and glides on the top surface of the shin bone. However, if there is rotation caused by a twist whilst the joint is bearing weight, the menisci can get jammed and nipped in between the two bones. If the force is sufficient, a tear of the meniscus will occur.

Cartilage tears are usually accompanied by pain and knee swelling. If it is a small tear if may simply settle down. However, with larger cartilage tears, the flap of torn cartilage may interfere with joint movement and cause the knee point to lock or give way.


What can you do to prevent a Knee Cartilage Tear?

There isn't a great deal that you can do to prevent a Cartilage tear. These injuries occur due to the positioning of the knee in a semi bent position while it is bearing weight. Having strong Quadriceps and Hamstring muscles that can deal with the strain on the knee joint may be helpful.


What should you do if you suffer a Torn Knee Cartilage?

Cases of knee pain and knee swelling that are accompanied by locking and giving way should be assessed by a chartered physiotherapist or doctor. Small cartilage tears may settle with physiotherapy treatment, but more significant cartilage tears may require surgery.

Surgical removal of the torn fibrocartilage is known as a meniscectomy. This knee surgery is usually undertaken using an arthroscope – a small camera that allows the surgeon to visualise the inside of the knee. The surgeon then uses a small burring device to trim away the torn cartilage. Following surgery, a period of 4 to 6 weeks physiotherapy is usually required.

Sprained Ankle

What is a Sprained Ankle? 


A sprained ankle is one of the most common injuries in football. It refers to soft tissue damage (mainly ligaments) around the ankle, usually caused when the ankle is twisted inwards

As well as damage to the ligaments, the capsule which surrounds the ankle joint can also be damaged. The damage causes bleeding within the tissues, which produces a swollen ankle and ankle pain.


What can you do to prevent a Sprained Ankle?

Taping and bracing the ankle can help to reduce the risk of ankle sprains. Previous research has shown the injury incidence in people with taped ankles was 4.9 ankle sprains per 1000 participant games, compared with 2.6 ankle sprains per 1000 participant games in subjects wearing ankle braces. This compared with 32.8 ankle sprains per 1000 participant games in subjects that had no taping or bracing.

Rehabilitation with a chartered physiotherapist significantly improves the level of ankle function. Wobble board training is designed to assist the re-education of balance and proprioception. Previous research has suggested that patients with ankle instability who underwent wobble board training experienced significantly fewer recurrent sprains during a follow-up period than those who did not follow the training programme.

The use of an Ankle Brace is a convenient alternative to taping the ankle.


What should you do if you suffer a Sprained Ankle?

In the first few days following an ankle sprain it is important to follow the PRICE protocol – protection, rest, ice, compression and elevation (never apply ice directly to the skin). The Aircast Ankle Cryocuff is the most effective method of providing ice therapy and is the professional's choice. It can provide continuous ice cold water and compression for 6 hours and significantly reduce ankle pain and swelling.

Hamstring Strain

What is a Hamstring Strain?        


During sprinting activities in football the Hamstring muscles can be forcibly stretched beyond their limits and the muscle tissue can be torn. A tear in a muscle is referred to as a strain and, depending on its severity, it is classified as a first, second or third degree strain.

Hamstring muscle strains accounted for almost 40% of Premiership injuries in the 2004/2005 PhysioRoom.com Analysis of Injuries. The Hamstring muscles work over both the hip and knee joint and can become susceptible to injury due to fatigue.


What can you do to prevent a Hamstring Strain?

A warm up, prior to matches and training, is thought to decrease muscle injuries because the muscle is more extensible when the tissue temperature has been increased by one or two degrees. A good warm up should last at least 20 minutes - starting gently and finishing at full pace activity. Practising sport specific activities helps tune coordination and prepare mentally for football.


Warm Pants provide extra warmth around the Hamstring region.


What should you do if you suffer a Hamstring Strain injury?

The immediate treatment of any muscle injury consists of the RICE protocol - rest, ice and compression and elevation (never apply ice directly to the skin). All injuries should be reviewed by a doctor or chartered physiotherapist. Depending upon the severity of the Hamstring injury, the leg must be rested from sporting activity for between a couple of weeks and 3 months.

Top 5 Football Injuries

1 Hamstring Strain
2 Sprained Ankle
3 Knee Cartilage Tear
4 Hernia
5 Anterior Cruciate Ligament (ACL)


Association Football or 'Soccer' is the world's most popular sport. There are over 240 million registered players worldwide and many more recreational football players.


Most football injuries affect the lower extremities, which are defined as the groin and pelvis, hip and thigh, knee, calf, foot and ankle. Research shows that most football injuries are caused by trauma, such as a collision with an opponent or landing awkwardly from a jump. Approximately one quarter to one third of all football injuries are due to overuse and develop over a period of time.

When reviewing the published literature on football injuries, the overall incidence of injury in football is between 9 and 35 injuries per 1000 hours of football in adults, and between 0.5 and 13 injuries per 1000 hours of football in adolescents. It is clear that the older the player, the more likely they are to get injured.

The research also shows that more injuries occur during competitive matches than occur during training. There is also a sex difference in football injuries with female players having a higher injury rate than males.

Football is popular despite its higher incidence of injury in comparison to other sports. Footballers suffer more injuries than those involved in field hockey, basketball, rugby, cricket, badminton, cycling, judo, boxing and swimming. However, it should be said that many of the injuries sustained in football are not particularly severe.

Having more knowledge of common football injuries is a great way to help you prevent getting injured.

More about each injury will be dicussed in detail next posts.

Goolkeeping

Keepers have the essential job of protecting their goal by any means necessary. The margin for getting away with error is very, very low. Safety and effectiveness is the name of the game, when it comes to goaltending. A keeper is typically expected to make all routine saves in a match and attempt to deflect the rest.




How to handle the ball

The goalkeeper's main objective is to prevent goals. He does that by either clearing or catching the ball.


Settling the ball

The general method used for settling rising shots (or shots above shoulder level) is known as The W. The name comes from the positioning of the keeper's hands. The index finger and thumb on both of his hands are locked at about 45 degrees. His hands are put next to each other, forming the letter W. Ideally, the index fingers should not be perpendicular but pointing slightly inward.

Balls directed below shoulder level (or dropping balls) are handled by cushioning it from below. Similarly to handling a baby, the keeper must cushion the ball from underneath, pressing it against his chest.



Different methods of handling the ball


Rolling ball pickup

The safest way to gather a rolling ball is to get down on one knee and scoop it up with your hands. To ensure that the ball has no chance of going through your legs, you must plant your other foot near the grounded knee. From this position, you can easily cradle the ball to your chest. As you lock the ball against your chest, lean forward to protect it.

Grounding the ball 

Raise the knee of your opposite foot (the one further away from the ball) and leap sideways, off your other foot. When handling the ball, have your nearer arm parallel to the ground with fingers and thumb forming the bottom part of the W. Your other hand should be used for guiding the ball down.

Diving for air shots

This is one of the more spectacular techniques used in goalkeeping. In terms of execution, it encompasses a scissors-like movement, similar to a bicycle kick. First, raise the knee of your leg which is further away from the ball. Then, take off from your other foot which should be nearer to the ball. As you're flying, accelerate the knee of your leaping foot while extending the other. When you catch the ball, get your hands on top of it and use it as a landing cushion. The ball should touch the floor before the rest of your body. Contrary to intuition, you should not land the dive on your side.

Crosses

On high crosses and steeply falling balls, you must be the first person to contact the ball. Take off from one leg with the knee of the other raised as high as you can. This will give you protection against enemies (and even teammates) that can potentially collide with you. Immediately after you grip the ball, bring it to your chest and lean over it.

Tackling

Skillful defenders are masters of denying their opposition. They limit the ball carrier, slow him down, and generally prevent his direct route to goal.



How to pressure the ball

Never charge at the ball unless you are absolutely sure that you will get it. If the enemy has the ball in control at his feet you must contain him. To contain (or jockey) your opponent means to position yourself in front of him and wait until he releases the ball far enough for you to intercept it. Some dribblers will move the ball without providing you with adequate time for a tackle. All you can do in such cases is remain between the ball carrier and your own goal and wait until he errs.


Different methods of defending

Containing (jockeying)

When containing an attacker you must lower your center of gravity by bending your knees and leaning forward. Backpedal if the attacker moves sideways. Never face a dribbler straight on, because he will put the ball between your legs or he may run by you. You won't have the time to make a complete 180-degree turn. Instead, approach the ball carrier at a 45-degree angle forcing him towards the sideline. Be prepared to move laterally with your opponent, do not just lunge at him.

Block tackle

The block tackle is the most basic way of depleting an opponent of the ball. It is designed to give you possession while keeping you on your feet. Plant your supporting foot firmly so that you don't lose balance. Then, just as your opponent contacts the ball, you must put your free foot perpendicularly to the direction in which he is moving. If executed properly, this will cause your enemy to stumble or cough up the ball.

Poke tackle

With poke tackling, you basically stab the ball away from your opponent. You must use the foot which is closer to the ball. This method does not guarantee that you will gain possession of the ball.

Slide tackle

Although spectacular, slide tackling should not be used unless in desperation or when you're away from your own goal. It can also be very effective against opponents dribbling down the sideline or shielding the ball.

Dribbling

How to move with the ball


Before you can take on defenders, you must learn the proper mechanics of dribbling. Dribbling can be done with the inside, outside, instep, and sole of the foot. You should be able to run with the ball or change direction, while keeping it under your control. When you want to pick up speed, do not kick the ball farther away. Instead, move your feet quicker thus pushing the ball more frequently. When dribbling into space, don't just fix your eyes on the ball. Learn to simultaneously dribble and scan the field around you.


Taking on defenders

First of all, you should always be the person with most immediate access to the ball. If you don't keep it close to your body, you will lose it. Be patient when confronted by a defender. If he is jockeying you, use feints and tricks to get him off balance. Never put your head down and pray that the move will work. Instead, react to the defender by looking at his stance and trying to find weaknesses in his footing.

The creative dribbler

The creative dribbler has flair and creativity which he learnt unconsciously by going past opponent and leaving them "wrong-footed".

The creative dribbler often dribbles wherever he goes: walking on his way to school, playing one-two's off curbs, tree trunks, buildings... and when he gets home he can't wait to play in small-sided games where he gets lots of touches on the ball or tries a new move he saw on TV. He goes out and tries to learn the mechanics and the balance so he can then execute the move at game speed against opponents.

Whenever he doesn't have anyone around, he usually challenges trees to 1v1 battles or dribbles around them one by one, in a slalom. This way, he can practice the fundamentals of beating opponents in a game-like situation. The dribbler does a move on one tree and explodes to the next.

The dribbler then develops perfect technique for beating opponents and leaves them wrong-footed whenever he is challenged to an 1v1 duel.

Heading

How to head a football
Players who can't head the ball correctly are at a higher risk for injury. Therefore, it is important to learn how to head the ball at an early age. One of the most common obstacles is overcoming your natural fear of getting hit in the head by a flying object. So, don't let the ball to hit you. You are the one who is swinging at it!
The ball should be struck with the top part of your forehead. Young players tend to close their eyes when heading the ball. By doing so, you can't see where the ball is and you can seriously injure yourself. Lock your eyes on the part of the ball that you want to head. Hitting it below its equator will cause it to rise while striking the upper part of the ball produces a downward header.
The power of a header does not come from your neck muscles. Bend back your entire upper body and then lunge forward to strike the ball. Before heading the ball, you should adjust to its flight by taking a succession of short shuffling steps. This helps you avoid tilting to the side after you have leapt in the air. Remember, it won't hurt if you do it correctly.

Different methods of striking the ball

Standard header
To head the ball with a good amount of power you'll need to arch back and swing your head forward. Keep your shoulders leveled and perpendicular to your aim. Contact should be made with the center of the forehead.

Diving header
In this technique, you must propell your entire body in the path of the ball. Your arms have to be stretched forward for protection on landing.









Glancing header

When executing a g lancing header, you must turn your head in direction of your aim. This motion redirects the oncoming ball.

Flick header
On flick headers, you are actually making contact with the back of your head. As you arch backward, you direct the ball backwards. This technique is often used by midfielders who have their back towards the opponent's goal.

Ball Control

Broadly defined, control is the ability to manipulate the ball and prepare it for a following touch. It is one of the most essential skills in football. A bad first touch and the play is usually over for the attacker. Nearly all top players are known for having good control over the ball.

How to control the ball
There are two types of control, receiving and trapping. Receiving means directing the ball into space away from the body. Trapping is stopping the ball right at your feet.

Receiving
Receiving is useful When running into space. Try to make contact with the middle or top part of the ball. Tap it lightly in the direction that you want to go. Good footballers can settle the ball into open space, even when under pressure. This often provides an extra step over the defender.

Trapping
Trapping is typically used when the ball is going too fast to redirect with your first touch. The most important part here is staying loose and on your toes. You can't adjust to the ball when you're stiff or flat-footed. Try keeping your hips open, facing the direction from where the ball is coming. Put you foot in the path of the ball and cushion it. To cushion the ball, gently withdraw your foot just before the time of contact.

How to practice control
The easiest way to practice control is with a partner. Your partner throws you the ball with his hands. After settling it with a single, clean touch you pass it back to him.
If you lack a partner, you can use a wall. Simply stand at about 3-5 meters (10-15 feet) away from the wall and knock the ball against it. You then trap or receive the ball as it comes back to you. This exercise gives you the chance to work on both your kicking and control. As you get comfortable, start applying both feet. Eventually, try lofting the ball and incorporate speed by running to meet the oncoming ball.

Different methods of control

Inside of the foot
Your supporting foot must be planted 45-90 degrees in relation to the path of the ball. Don't plant it flat, instead keep your your weight on your toes. You should intercept the ball with the arch of your free foot. At the time of contact, cushion the ball by moving your foot along the ball's original path.
Instead of trapping the ball you may wish to redirect it. To do so, simply turn your receiving foot in the desired direction.

Outside of the foot
This technique is useful when the ball is coming in from the side. Rather than turning your body into its path, you can control it using the outside of the foot. Simply reach forward into the ball's path and intercept it with the outside of your instep. That should settle it nicely considering that the outside of your foot provides a lot of contact surface.

Sole of the foot
Simply put your foot on the ball with your toes raised slightly above your heel. Because of the modern game's speed, trapping with the sole of the foot is rarely applied to control passes. It can be useful in dribbling. Some players use it to stop right before changing direction or incorporate it in more elaborate combos.

Instep 
This technique is useful when the ball is falling from a steep angle. Don't just wait for the ball to arrive, stay on your toes and lock your eyes on it. Quickly adjust to its trajectory so that you don't have to reach out too far. Before the ball arrives, stretch the ankle of your controlling foot. Try to cushion the ball using the area around your shoelaces. At the moment of contact, withdraw your controlling foot by bending the knee and ankle. This should settle the ball right in front of you.


Thigh 

The thigh is especially useful in football when you want to trap the ball. Redirecting it into space is somewhat harder when you're using the thigh. Cushioning the ball with the thigh can be done for both rising and dropping balls. Make sure you position yourself properly, before you try to trap the ball. Once you have aligned yourself well, put your thigh in the path of the ball and angle it so that it's redirected downward. If you don't retract, the ball will just bounce off of you. The contact surface you should use is the area above the knee, about halfway on your thigh. The inside of your thigh is good for stopping balls that are flying straight at you.

Chest 
The chest provides the largest surface area for trapping or receiving the ball. When using it for control, stretch out your arms and flex your muscles. To cushion the ball, you'll need to arch your back slightly. You may also have to bend your knees or jump in order to align your chest with the height of the ball.


Head
Set up your body just as if you're about to head the ball. Instead of heading it, simply intercept its path using the surface area on your forehead, just below the hairline. Just before making contact, turn your head in whatever direction you want the ball to go (receiving).
If you just want to bring the ball to your feet (trapping) do not turn your head, instead bend your knees and lean forward with you upper body.

Kicking

Kicking is a fundamental and versatile technique used for passing, shooting and clearing. True footballers refer to it as striking the ball because it sounds more controlled.


How to strike the ball

There are two general types of kicks based on the position of the ball, ground kicks and volleys.

 Ground kicks

In order to produce a quality kick you'll need balance and composure. The placement of your supporting foot is just as important as your other, kicking foot. To control the height of your shot or pass, be aware of where your supporting foot is, in relation to the ball. By placing your supporting foot in line with the ball, you will achieve power while keeping your kick low. By placing it slightly behind, you will produce a rising or lofted ball. Your upper body also plays a role when kicking the ball. When you lean back, the ball will rise and if you lean forward your kick remain low and hard.

In order to get the maximum power from a strike, the knee of your kicking leg has to be above or in line with the ball at the exact moment you make contact. Follow-through in a sweeping motion in direction of your target. If you have trouble understanding this concept, try landing on your kicking foot after you strike the ball.

 Volleys

When striking the ball in the air, proper balance is essential. Therefore, you need to adapt to the path of the ball by making quick adjustments in your footing. You are ready to swing only after you have positioned yourself at a proper distance from the ball. You should not attempt a volley, if you feel that you are reaching out too far or when the ball is too close to your body for a good swing.

Some situations may require jumping and volleying at the same time. Stay composed and concentrate on timing your leap.

How to practice kicking

The best way to practice your technique is against a keeper (or a friend) who consistently serves the ball back to you. If that is rarely an option, then any regular wall, ledge or flat surface can work as a replacement. Beginners should work on kicking dead balls (meaning they must trap it before kicking) while advanced players can practice striking the ball without settling it first. Many variations and drills available, such as aiming at a target on the wall or dribbling (in random directions) before you kick. Being able to strike the ball from any situation will improve all aspects of your game which include kicking, for example passing, finishing, clearing and so on. In order to learn the proper mechanics, practice with as few interruptions as possible. Also, look at better or more experienced players and study their technique.

A friend can be very useful when you're working on your volleys. Ask him to throw the ball at your feet and try to hit it back to his hands. Practicing volleys is slightly more of a hassle when you're alone, but it can be done. Simply toss the ball (or kick it) upwards and strike as it drops down. Stay composed and adjust to it its path. Don't swing desperately if the ball is out of your reach.

Different methods of striking the ball


Inside of the foot (push pass) 

Put your supporting foot about 10 cm to the side of the ball with your toes pointed in direction of your target. With your ankle locked at about 90 degrees, bring your kicking leg back and swing through the equator of the ball. Your kicking ankle must be perpendicular to your supporting foot. Contact the ball with the arch of your foot and follow-through in the direction of your target. When well executed, the ball will roll smoothly rather than bounce or skip along the ground.

Outside of the foot

When planting your supporting foot next to the ball, your toes have to be directed about 15-30 degrees outward from your target. This will let you drive your other foot straight at the target, hitting the ball with the outside of your laces.

Instep drive

Place your supporting foot in line with the ball and toes aimed at your target. Bring your kicking foot back and swing it forward in one swift motion. Don't pause between retracting and extending your leg. Accelerate your foot through the ball, as if it doesn't exist. The toes and the ankle of your kicking foot should be stretched and locked. To keep the shot low, meet the ball at the equator or slighly above it. Lean forward and keep your shoulders over the ball. Strike it with the inside of your shoelaces and follow through in the direction of your target.

Inside curve

Position your supporting foot to the side of the ball with toes aimed at your target or slightly to the side of it. Swing forward with your kicking foot and meet the ball with the upper part of your big toe. "Slice" the ball not in the center but low on the outside, so that a spin will be produced. Follow through in the direction of your swing, not directly towards your target.

Outside curve

If you're kicking the ball with your right foot put your supporting foot on the left side of the ball or vice versa. The toes of your supporting foot should be aimed at your target or slightly to the side, in the direction of the curve. Bring your kicking foot back and swing forward aiming for the inside part of the ball. Again, if you're kicking with your left foot, aim for the right side of the ball. Contact the ball with the outside, lower part of your shoelaces. Remember to follow-through.

Chip 

Your supporting foot should be planted next to the ball with toes pointed at your target. Quickly thrust your kicking foot back and then forward without moving your thigh too much. Sharply cut the ball from the bottom with the the tip of your toes. This will produce a lofted ball, spinning vertically towards you.

Volley 

The volley is a kick used when the ball is above ground. In terms of technique, it follows the same principles as the instep drive. Producing a good volley is largely determined by your timing. Concentrate on when to swing rather than where to contact the ball. Don't try to hit the ball really hard. If you strike it at the right time, it will have enough power and you'll get more control over its direction. Make small adjustments in your footing so that you are well balanced prior to actually swinging at it.