Why football players get hurt

FIFA developed the 11+ warm-up with medical experts as a 20-minute programme for players aged 14 and over, and studies in amateur players found fewer injuries in teams that used it regularly. AAOS notes that most ACL injuries happen without contact, when a player changes direction, stops suddenly or lands awkwardly. Hamstring strains often occur during sprinting. Female players have a higher rate of ACL injury, which makes prevention training especially valuable in girls' and women's football.

01ACL tears

An ACL tear often comes with a pop, swelling and a feeling that the knee gives way. It can keep a player out for many months. Landing with the knee collapsing inward and cutting sharply on a planted foot are typical mechanisms.

What helps

  • Use FIFA 11+ or a similar neuromuscular warm-up at least twice a week.
  • Practise landing softly with knees over toes, not collapsing inward.
  • Build hamstring and hip strength through the season.
  • Get a knee that swells or gives way assessed before playing again.

02Hamstring strains

Hamstring strains cause sudden pain at the back of the thigh, typically during sprinting. The NHS notes that most strains heal with rest and gradual return, but re-injury is common if players come back too soon.

What helps

  • Include eccentric hamstring exercises, such as the Nordic hamstring curl, in training.
  • Warm up properly before sprinting and build sprint volume gradually in pre-season.
  • Follow a staged return to running and sprinting after a strain.
  • Avoid sudden jumps in training load, especially fixture congestion after rest.

03Ankle sprains and head knocks

Ankle sprains are common from tackles and uneven landings, and previous sprains raise the risk of another. Head impacts can cause concussion, which should never be played through.

What helps

  • Do balance training; it is part of FIFA 11+ and helps after previous sprains.
  • Use bracing or taping after an ankle sprain if advised.
  • Remove any player with suspected concussion from play: if in doubt, sit them out.
  • Make sure the club has a defibrillator and people trained in CPR.

Weekly checklist for football players

  • Do the full FIFA 11+ warm-up before at least two sessions a week.
  • Include two strength sessions with hamstring work.
  • Balance on one leg during daily routines to build ankle control.
  • Plan rest after congested fixture periods.
  • Sleep well before and after matches.
  • Know where the club's defibrillator is.

When to see a professional

  • A knee that swells quickly, feels unstable or gave way after a twist.
  • Hamstring pain that makes walking painful, or bruising at the back of the thigh.
  • An ankle you cannot bear weight on.
  • Any head injury with symptoms such as headache, dizziness or confusion.

If a player collapses without contact, call emergency services, start CPR and use a defibrillator immediately. Sudden cardiac arrest is rare but needs action within minutes.

Where ONU fits

ONU brings your activity, sleep and recovery trends together, so you can see how match weeks and training blocks affect your sleep and recovery and plan lighter days. It cannot assess injury risk or clear you to play.

Try ONU Health today

Common questions

What is FIFA 11+?

It is a structured warm-up programme of running, strength, plyometric and balance exercises developed with FIFA's medical experts. Used regularly, it has been shown to reduce injuries in amateur players.

Why do female footballers tear their ACL more often?

Several factors are thought to contribute, including anatomy, movement patterns and training access. Neuromuscular warm-ups and strength training reduce risk and are especially recommended.

When can I return after a hamstring strain?

When you can run, sprint and change direction without pain and have regained strength, usually following a staged plan from a physio. Returning too early increases re-injury risk.

Sources and further reading

Educational information drawn from the public-health sources listed on this page. It is not a diagnosis, a treatment plan or a guarantee that you will avoid an illness or injury. ONU does not diagnose, treat or prevent disease. Speak to a qualified professional about anything that concerns you, and follow the rules of your employer, sport or local health service.