20 Common Soccer injuries (Prevention & Treatment)

The soccer injuries players report most: ankle sprains, hamstring strains, ACL and meniscus damage, groin pulls and plantar fasciitis.

Every entry covers what causes the injury, how it usually shows up and what players do to lower the risk, plus separate sections on treating and preventing soccer injuries and a short FAQ.

Injury Rates and Numbers

The figures below come from injury surveillance data and peer reviewed studies. Each row names the population it was measured in, because rates from elite athletes and from recreational players are not comparable.

Finding	Measured in	Source
NCAA men’s soccer players were injured at a rate of 8.51 injuries per 1,000 athlete exposures across five seasons of national surveillance.	NCAA men’s soccer players (NCAA Injury Surveillance Program), 2014-2015 through 2018-2019 seasons; published 2021	Journal of Athletic Training (NCAA Injury Surveillance Program report, 2021)
NCAA women’s soccer players were injured at a rate of 8.33 injuries per 1,000 athlete exposures across five seasons of national surveillance.	NCAA women’s soccer players (NCAA Injury Surveillance Program), 2014-2015 through 2018-2019 seasons; published 2021	Journal of Athletic Training (NCAA Injury Surveillance Program report, 2021)
In NCAA men’s soccer, ankle sprains were the most common injury at 9.2 percent of all injuries, followed by hamstring tears at 7.0 percent and concussions at 5.2 percent.	NCAA men’s soccer players (NCAA Injury Surveillance Program), 2014-2015 through 2018-2019 seasons; published 2021	Journal of Athletic Training (NCAA Injury Surveillance Program report, 2021)
In NCAA women’s soccer, ankle sprains made up 8.6 percent of all injuries, concussions 8.3 percent and quadriceps tears 5.0 percent.	NCAA women’s soccer players (NCAA Injury Surveillance Program), 2014-2015 through 2018-2019 seasons; published 2021	Journal of Athletic Training (NCAA Injury Surveillance Program report, 2021)
US emergency departments treated an estimated 503,169 lower extremity soccer injuries in players aged 18 and under over ten years, with the ankle involved in 39.1 percent of cases.	US soccer players aged 18 years and under (57.2% male, 42.8% female), January 2013 to December 2022; published 2025	Arthroscopy, Sports Medicine, and Rehabilitation, NEISS analysis (2025)

Overview

Injury	Body area	Typical time out
Ankle Sprain	Ankle	1 to 6 weeks, months if severe
Hamstring Strains	Back of thigh	2 to 8 weeks, 3 months if torn
Knee Injuries (including ACL, PCL, MCL, LCL injuries, and meniscus injury)	Knee	2 weeks to 12 months by structure
Groin Pulls	Groin	1 to 8 weeks, longer if chronic
Plantar Fasciitis	Foot	3 to 12 months of symptoms
Calf Strains	Lower leg	2 to 12 weeks by grade
Stress Fractures	Foot and lower leg	6 weeks to 6 months by site
Concussion (Head injuries)	Head	2 to 4 weeks, often longer in youth
Collisions	Whole body	Days to 3 months by injury
Patellofemoral Pain Syndrome (Runner’s Knee)	Knee	6 weeks to 3 months
Foot Fracture	Foot	6 weeks to 4 months
Iliotibial Band Syndrome	Outer knee	2 weeks to 3 months
Achilles Tendon Rupture	Ankle	6 to 9 months to return
Meniscal Tear	Knee	6 weeks to 6 months
Kneecap Bursitis	Knee	1 to 6 weeks
Cruciate Ligament Injury	Knee	9 to 12 months after ACL surgery
Wrist Fracture	Hand and wrist	6 to 12 weeks, longer for scaphoid
Clavicle Fracture	Shoulder	6 to 12 weeks to contact
Acromioclavicular Joint Sprain (Shoulder Separation)	Shoulder	1 to 12 weeks by type
Goalkeeper’s Thumb (Ulnar Collateral Ligament Sprain)	Hand and wrist	3 to 12 weeks, longer if repaired
Medial Tibial Stress Syndrome (Shin Splints)	Shin	2 weeks to 3 months

Ankle Sprain

An ankle sprain overstretches or tears the ligaments on the outer side of the joint, most often the anterior talofibular ligament, when the foot rolls inward under body weight. In soccer this usually happens on a landing after a header, on a hard cut on uneven turf, or when a foot is stepped on during a tackle. The inner ligament complex and the high ankle ligaments between shin and fibula are involved less often but take longer to settle.

Symptoms

• Sharp pain on the outside of the ankle at the moment of the twist
• Swelling within an hour, often with bruising that spreads into the foot over the next days
• Pain when you push off or change direction
• A feeling that the ankle gives way on uneven ground
• Tenderness when you press just below and in front of the outer ankle bone

How serious it is: Sprains are graded 1 to 3: grade 1 stretches the ligament with mild swelling and near normal walking, grade 2 is a partial tear with clear swelling and limping, grade 3 is a complete tear with marked instability. A high ankle sprain between the shin bones is a separate injury and keeps players out considerably longer than a comparable outer sprain.

Typical time out: About one to three weeks for a grade 1 sprain, three to six weeks for a grade 2, and two to three months or more for a grade 3 or a high ankle sprain, because the ligaments between shin and fibula have to tolerate rotation before cutting is safe

See a doctor if: See a doctor if you cannot take four steps on the leg, if the bone at the tip of either ankle bone is tender to direct pressure, or if the foot looks out of line, since those point to a fracture rather than a sprain.

What helps

• Load the ankle early within a pain limit rather than resting it completely, since protected walking speeds recovery
• Short cooling in the first hours only for pain relief, not as a treatment plan
• A lace up brace or taping for the first weeks of return to play, and for a full season after a bad sprain
• Balance and single leg work on unstable ground, then hopping and cutting drills before full training
• Imaging only if the pain pattern suggests a fracture or if the ankle stays unstable after several weeks of rehab

Hamstring Strains

A hamstring strain tears muscle fibers where they meet tendon, most often in the biceps femoris at the back of the thigh. The load peak comes in the late swing phase of a sprint, when the muscle is long and braking the lower leg, and in long stretching actions such as a sliding tackle or a high kick. Tears close to the sitting bone tendon heal more slowly than tears in the muscle belly.

Symptoms

• A sudden grab or pull at the back of the thigh during a sprint, often forcing you to stop
• Pain when you press along the muscle
• Bruising appearing a day or two later, sometimes down toward the knee
• Pain when you straighten the knee against resistance or lengthen the leg
• Stiffness and loss of speed when you try to run again

How serious it is: Strains are graded 1 to 3, from a few torn fibers with running still possible, through a partial tear with clear loss of strength, to a complete tear or tendon avulsion with sudden loss of function. Pain located high near the sitting bone, and a long area of tenderness, both point to a longer recovery.

Typical time out: Roughly two to four weeks for a grade 1 strain, four to eight weeks for a grade 2, and three months or more for a complete tear or a tendon injury near the sitting bone that needs surgical repair

See a doctor if: Get checked if you felt a pop with immediate inability to walk, if there is a visible gap or a bunched muscle, or if the pain sits right on the sitting bone, which suggests a tendon injury.

What helps

• Start gentle isometric and range work within days rather than waiting for pain to vanish
• Nordic hamstring curls and other lengthened strength work, built up gradually, as the core of both rehab and prevention
• Progressive sprint exposure, since the muscle only tolerates top speed if it has met top speed in training
• Objective return criteria: full strength compared with the other leg and pain free maximal sprinting, not a fixed date
• Physical therapy from the first week, imaging mainly when a tendon injury or a high tear is suspected

Knee Injuries (including ACL, PCL, MCL, LCL injuries, and meniscus injury)

The knee is stabilized by four ligaments and cushioned by two menisci, and soccer loads all of them. The anterior cruciate ligament usually tears in a non contact moment, when the player decelerates or cuts with the knee collapsing inward, while the medial collateral ligament tears from a blow to the outside of the knee and the posterior cruciate from a direct hit to the front of the shin. Meniscus damage often happens in the same twisting event or builds up over years of loaded rotation.

Symptoms

• A pop or crack felt at the moment of the injury, especially with cruciate tears
• Swelling within a few hours, which suggests bleeding inside the joint
• A sense that the knee shifts or gives way when you turn on it
• Locking or catching, or an inability to fully straighten the knee, typical of a torn meniscus flap
• Pain on the inner or outer joint line when you press there

How serious it is: Collateral ligament injuries are graded 1 to 3 by how far the joint opens on testing, and most grade 1 and 2 medial injuries heal without surgery. Cruciate tears are described as partial or complete, and a complete anterior cruciate tear in a cutting sport usually leads to reconstruction, especially when it comes with meniscus or cartilage damage.

Typical time out: Two to six weeks for an isolated grade 1 or 2 medial ligament injury, six to twelve weeks for a repaired or trimmed meniscus depending on which procedure was done, and nine to twelve months after anterior cruciate reconstruction, because the graft needs that long before cutting and pivoting are safe

See a doctor if: See a doctor promptly if the knee swelled up within hours, locks in a bent position, or feels unstable when you walk, and go the same day if the kneecap or joint looks visibly out of place.

What helps

• Early assessment by a sports physician, since which structure is torn decides everything that follows
• Getting the swelling down and restoring full extension before strength work, because a knee that will not straighten never rehabs well
• Structured physical therapy with quadriceps and hip strength, then landing and cutting retraining
• A hinged brace for collateral ligament injuries during the healing phase
• MRI when a cruciate or meniscus injury is suspected, rather than as a routine step for every sore knee

Groin Pulls

A groin pull tears fibers of the adductor muscles on the inner thigh, most often the adductor longus near its tendon at the pubic bone. Side foot passing, long clearances, lunging tackles and sudden changes of direction all ask the adductors to brake the leg while it is spreading away from the body. Longstanding groin pain in soccer can also come from the tendon attachment or the pubic region rather than the muscle belly.

Symptoms

• Pain on the inner thigh when you kick, sprint or change direction
• Tenderness when you press along the inner thigh toward the pubic bone
• Pain when you squeeze your knees together
• Stiffness in the groin when you get out of the car or out of bed
• Swelling or bruising on the inner thigh after a sharper tear

How serious it is: Acute adductor strains follow the usual grades 1 to 3, with grade 1 allowing jogging and grade 3 meaning a complete tear with marked weakness. Pain that has crept in over weeks and sits at the pubic bone is a different problem than a single tearing event and usually needs a longer, strength based plan.

Typical time out: One to three weeks for a mild strain, four to eight weeks for a clear partial tear, and three months or more for chronic groin pain that has been ignored for a season, because the tendon adapts slowly

See a doctor if: Get it checked if the pain radiates into the abdomen or testicle, if you felt a tearing pop with immediate weakness, or if groin pain has lasted more than six weeks despite modified training.

What helps

• The Copenhagen adduction exercise and other progressive adductor strength work, both to heal and to prevent the next one
• Keeping kicking volume low at first and building it back in stages, since striking the ball is the peak load
• Hip and trunk strength work, because the adductors work against the abdominal wall
• Physical therapy early when pain has lasted more than two weeks, rather than waiting out a season
• Imaging reserved for suspected complete tears or for pain that does not respond to a proper strength program

Plantar Fasciitis

The plantar fascia is a thick band of connective tissue that runs from the heel bone to the base of the toes and holds up the arch. Repeated sprinting, jumping and pushing off in stiff, thin soled cleats overloads its attachment at the heel, and the tissue degenerates rather than simply becoming inflamed. Tight calves increase the pull on the heel and are part of the same picture.

Symptoms

• Sharp heel pain with the first steps in the morning or after sitting
• Pain that eases once you are warm, then returns worse after the session
• Tenderness at one point on the inner front edge of the heel
• Pain when you pull your toes up toward the shin
• Discomfort on hard surfaces and in flat, unsupportive shoes

How serious it is: Mild cases hurt only in the first steps of the day and settle within a few months of load management. The stubborn form hurts during and after every session and has usually been present for many months, which is why treatment is measured in months and not weeks.

Typical time out: Full training is often possible throughout with reduced running volume, but symptoms typically take three to twelve months to resolve, and the longer the pain has been present before treatment started, the slower it goes

See a doctor if: See a doctor if the heel hurts at night at rest, if you have numbness or tingling in the sole, or if the pain started suddenly with a snap during a sprint, which can mean a rupture rather than an overload.

What helps

• High load calf raises done with the toes propped up on a rolled towel, every other day, as the best supported exercise
• Cutting weekly running and jumping volume for a period instead of stopping completely
• A supportive insole or a slightly cushioned heel to lower the peak pull on the attachment
• Calf stretching and soft tissue work as a supplement, not the main treatment
• Corticosteroid injection only as an exception after other measures have failed, since it helps in the short term but can weaken the fascia

Calf Strains

A calf strain tears fibers of the gastrocnemius, usually where its inner head meets the tendon sheet, or of the deeper soleus. It happens on an explosive push off, on a sudden sprint start, or when the heel is forced down while the knee is straight. Soleus injuries build more slowly and often show up as a nagging tightness after high running loads.

Symptoms

• A feeling of being kicked or hit in the back of the lower leg
• Immediate pain when pushing off, often forcing a limp
• Tenderness in a defined spot in the muscle
• Swelling and bruising that tracks down toward the ankle after a day or two
• Pain when rising onto the toes of the injured leg

How serious it is: Grades 1 to 3 apply again, from a mild pull with a normal walking pattern to a complete tear with a palpable gap. Deep soleus injuries often feel milder than they are and are the ones that keep coming back if the return is rushed.

Typical time out: Two to four weeks for a grade 1, four to eight weeks for a grade 2, and eight to twelve weeks or more for a large tear, with soleus injuries generally at the longer end even when the pain seems modest

See a doctor if: Get medical assessment if the whole calf becomes hot, hard and swollen, if you cannot rise onto the toes at all, or if there is a gap above the heel, since that suggests an Achilles tendon rupture or a circulation problem.

What helps

• Walking in a normal pattern as soon as possible, using a heel lift for a few days if the limp persists
• Calf raises started with both legs and light load, progressing to single leg and then bent knee work for the soleus
• Rebuilding running volume in steps, since the calf takes most of the load during high speed running
• Not returning to sprinting until single leg calf raises match the other side in reps and quality
• Ultrasound or MRI when a complete tear or an Achilles injury is suspected

Stress Fractures

A stress fracture is a fine crack in bone that forms when repeated impact outpaces the bone’s ability to remodel, most often in the shin bone or in the long bones of the foot. In soccer the fifth metatarsal on the outer edge of the foot and the front of the shin bone are the sites that matter most, because both heal slowly. Sudden jumps in training volume, hard surfaces and low energy availability are the usual background.

Symptoms

• Pain in one small spot that starts later in a session and gradually arrives earlier
• Tenderness when you press directly on the bone
• Pain that lingers after activity instead of settling within minutes
• Discomfort when hopping on the leg
• Sometimes mild swelling over the bone

How serious it is: Low risk sites such as the inner shin bone or the second and third metatarsals usually heal with a period of reduced loading. High risk sites, including the front of the shin bone, the navicular and the base of the fifth metatarsal, tend to heal poorly and can need immobilization or a screw.

Typical time out: Six to eight weeks for a low risk site with a graded return, and three to six months for a high risk site, longer if it progressed to a complete break before it was recognized

See a doctor if: See a doctor if bone pain in one spot has lasted more than two weeks, if it hurts at rest or at night, or if you cannot bear weight, since a missed high risk stress fracture can turn into a full break.

What helps

• Stopping the impact load that caused it and switching to cycling or pool running to keep fitness
• Diagnosis by a physician, since normal x rays early on do not rule a stress fracture out and MRI does
• Checking energy intake, menstrual health and vitamin D, because underfueling is a common driver
• A boot or crutches for high risk sites, on medical advice rather than by choice
• A written, graded return to running that adds load in small steps and stops at the first return of the pain

Concussion (Head injuries)

A concussion is a functional disturbance of the brain caused by a force transmitted to the head, in soccer mostly from head to head clashes, an elbow, a goalpost or the ground, rather than from heading the ball itself. The injury is metabolic, not structural, which is why scans are usually normal and the diagnosis rests on symptoms and on how the player behaves.

Symptoms

• Headache or pressure in the head after the impact
• Feeling dazed, slowed down or in a fog
• Dizziness or unsteadiness
• Nausea, sensitivity to light or noise
• Trouble concentrating or remembering the passage of play

How serious it is: Concussion is no longer graded by numbers. What matters is how many symptoms there are, how long they last, and whether there was loss of consciousness, amnesia or a previous concussion, since a history of earlier concussions predicts a slower recovery.

Typical time out: Most adults recover within two to four weeks and youth players often take longer, with a staged return to school or work first and to contact training last, but symptoms that persist beyond a month need a specialist assessment

See a doctor if: Go to an emergency department immediately for a worsening headache, repeated vomiting, seizure, weakness or numbness in an arm or leg, unequal pupils, slurred speech or increasing drowsiness.

What helps

• Removing the player from the field at once and not letting them return the same day, whatever they say
• A day or two of relative rest, then light activity below the symptom threshold rather than a dark room for a week
• A stepwise return protocol with at least 24 hours per stage, supervised by a clinician
• Treating neck pain, dizziness and visual symptoms directly, since these often drive prolonged complaints
• Neck strength work and teaching fair play in aerial duels, since most concussions come from player contact

Collisions

A collision injury is blunt trauma from contact with another player, the ground or the post, and it damages whatever it lands on: muscle bruises with bleeding inside the tissue, joint sprains, broken bones or dislocations. The classic soccer example is a knee to the front of the thigh, which crushes the quadriceps against the femur and fills the muscle with blood. Falls onto an outstretched arm transfer the force to wrist, shoulder or collarbone.

Symptoms

• Immediate localized pain at the point of impact
• Swelling and a deep bruise appearing over hours
• Loss of range, for example a thigh you can no longer bend past ninety degrees
• Stiffness that is worse the morning after than on the evening of the game
• Obvious deformity, numbness or complete loss of function when a bone or joint is involved

How serious it is: A thigh bruise is graded by how far the knee still bends: mild if beyond ninety degrees, severe if far short of it. Anything with visible deformity, numbness or an inability to load the limb belongs in a different category and needs imaging on the day.

Typical time out: A few days to two weeks for a mild muscle bruise, three to six weeks for a severe one, and six weeks to three months when a bone is broken or a joint dislocated, since bone healing sets the pace

See a doctor if: Seek immediate care for visible deformity, numbness or coldness beyond the injury, an inability to move the joint at all, or a thigh that becomes tensely swollen and increasingly painful despite rest.

What helps

• Getting the joint or muscle assessed on the day when there is deformity, numbness or loss of function
• For a thigh bruise, positioning the knee in a bent position early and regaining range gradually
• Gentle active movement and light loading within the pain limit rather than complete immobilization
• Shin guards that fit and cover the full shin, plus a mouthguard for goalkeepers and repeat aerial duelers
• Physical therapy if range or strength has not normalized within two weeks

Patellofemoral Pain Syndrome (Runner’s Knee)

Patellofemoral pain comes from the joint between the back of the kneecap and the groove in the thigh bone, where cartilage and the surrounding soft tissue become sensitive to compression. Soccer loads it heavily in deceleration, repeated squatting for goalkeepers, and running on hard ground with weak hip and thigh muscles. Nothing is torn, which is why it can persist for months without ever showing on a scan.

Symptoms

• A dull ache around or behind the kneecap, hard to point to with one finger
• Pain going down stairs or down a slope
• Discomfort after sitting for a long time with the knee bent
• Pain during squats, lunges and deceleration
• Occasional grinding or creaking when you bend the knee

How serious it is: A mild case hurts only after long or intense sessions and responds within weeks. The stubborn form hurts during everyday activities such as stairs and driving, and typically has been building for months with unchanged training.

Typical time out: Training usually continues in modified form; symptoms commonly settle over six weeks to three months, and cases that have been present for a year take longer because the strength deficit that caused them takes that long to close

See a doctor if: Get it checked if the knee swells visibly, locks or gives way, or if the pain followed a single traumatic event, since those point to a structural injury rather than to patellofemoral pain.

What helps

• Progressive quadriceps and hip abductor strength work, which has the best evidence of anything for this problem
• Adjusting training so that the knee is not asked to decelerate at high volume every day
• Running and landing technique work, especially avoiding the knee collapsing inward
• Taping or a simple sleeve for short term pain relief while the strength work takes effect
• Physical therapy if it has not improved after six weeks of self directed work

Foot Fracture

Foot fractures in soccer usually involve the metatarsals, the long bones behind the toes, either from a direct stamp during a tackle or from a twist with the forefoot fixed in the turf. The base of the fifth metatarsal on the outer edge is the notorious one, because its blood supply is poor and it can fail to knit. Cleats give the forefoot almost no protection against a boot landing on top of it.

Symptoms

• Immediate pain over the top or outer edge of the foot after impact or a twist
• Swelling and bruising across the forefoot
• Pain when you try to put weight on the ball of the foot
• Tenderness when pressing on one specific bone
• In some cases a visibly crooked toe or forefoot

How serious it is: Undisplaced fractures of the middle metatarsals usually heal in a stiff soled shoe or boot. Displaced fractures, fractures of the first metatarsal and fractures at the base of the fifth are the ones that may need a screw, and the fifth in particular has a real risk of not healing.

Typical time out: Six to eight weeks for a simple undisplaced metatarsal fracture, and three to four months for a fifth metatarsal base fracture or any fracture that needed fixation, with a further period of graded running before match play

See a doctor if: Go to a doctor the same day if the foot is deformed, if you cannot take four steps on it, or if a toe looks out of line or turns pale, since a delayed diagnosis here costs months.

What helps

• X ray on the day of the injury rather than waiting to see whether it settles
• A stiff soled shoe or walking boot as prescribed, since the sole does the protecting
• Cycling and pool work to hold fitness while impact is off limits
• Calf and foot strength work once the bone is healed, because the foot loses a lot of capacity in a boot
• Follow up imaging for fifth metatarsal fractures before returning, since these can look fine and still not be united

Iliotibial Band Syndrome

The iliotibial band is a sheet of connective tissue running from the hip along the outside of the thigh to just below the knee. Pain arises where it is compressed against the bony bump on the outer thigh bone as the knee bends and straightens around thirty degrees, which is exactly the angle used repeatedly in running. High running volume, hard surfaces and weak hip abductors that let the pelvis drop are the usual contributors.

Symptoms

• Burning or sharp pain on the outside of the knee that appears after a predictable distance
• Pain that stops soon after you stop running and returns at the same point next session
• Tenderness when pressing just above the outer joint line
• Worse pain running downhill or slowing down
• Sometimes a snapping sensation on the outside of the knee

How serious it is: Mild cases only hurt at the end of a long session and settle within a few weeks of load adjustment. In the persistent form the pain arrives in the first minutes of running, which means training has to be restructured rather than trimmed.

Typical time out: Two to six weeks with modified running for a recent case, and two to three months when the pain has been present for a season, because hip strength and running mechanics take that long to change

See a doctor if: Have it examined if the knee swells, locks or gives way, since the iliotibial band does not do that and another structure is then involved.

What helps

• Reducing running volume to below the distance that triggers the pain, instead of stopping entirely
• Hip abductor and gluteal strength work, progressed to single leg loading
• Running technique adjustments, especially a slightly wider foot placement and a higher step rate
• Foam rolling and soft tissue work for short term relief, understanding that it does not lengthen the band
• Physical therapy if the pain still arrives in the first kilometer after several weeks

Achilles Tendon Rupture

The Achilles tendon connects the calf muscles to the heel bone and takes several times body weight in every push off. It ruptures when the ankle is suddenly forced upward while the calf contracts, typically in a sprint start, a jump takeoff or a sudden change of direction, and most often in players over thirty whose tendon has degenerated quietly for years. The tear usually sits a few centimeters above the heel bone, in the area with the poorest blood supply.

Symptoms

• A sudden snap or the sensation of being kicked in the back of the ankle
• Immediate inability to push off or rise onto the toes
• A gap you can feel above the heel
• Swelling and bruising around the heel and ankle
• Walking is possible but flat footed and without power

How serious it is: The tendon is either partially or completely torn. A complete rupture is a serious injury with a long rehabilitation, and it is misdiagnosed as a calf strain often enough that any snap at the back of the ankle deserves a proper examination.

Typical time out: Six to nine months before return to competitive soccer, with surgical and well conducted non surgical treatment giving broadly similar results, and a further period before sprinting power fully returns; some players never regain their previous calf strength

See a doctor if: Seek care the same day if you felt a snap and cannot rise onto the toes of that leg, since a delayed diagnosis makes repair harder and the outcome worse.

What helps

• Immediate assessment by a specialist, because the treatment decision is made in the first days
• A boot with heel wedges and early controlled weight bearing, which is now standard in both treatment paths
• Calf strengthening progressed over months, ending with single leg heel raises and hopping
• Return criteria based on measured calf strength and hopping symmetry, not on the calendar
• Treating warning signs beforehand: morning stiffness and pain in the tendon deserve eccentric calf work long before a rupture

Meniscal Tear

The menisci are two crescent shaped cartilage pads between thigh bone and shin bone that spread load and stabilize the joint. They tear when the knee twists under weight, for example when the foot is planted in the turf and the body rotates, and they also tear alongside a cruciate ligament injury. Only the outer third has a blood supply, which decides whether a tear can heal or be repaired.

Symptoms

• Pain along the inner or outer joint line, worse with twisting or deep squatting
• Swelling that develops over a day rather than within minutes
• Catching, clicking or a sense that something is caught in the joint
• The knee locking so that it cannot be fully straightened
• Difficulty rising from a deep squat

How serious it is: Small stable tears in older players often behave like a wear related problem and settle with exercise. A large bucket handle tear that locks the knee is a different matter and needs prompt surgery, since a knee that cannot straighten damages itself further.

Typical time out: Six to twelve weeks for a degenerate tear treated with exercise, four to eight weeks after trimming the torn part, and four to six months after a meniscus repair, since a repaired meniscus has to be protected from deep loading while it heals

See a doctor if: Get seen quickly if the knee locks in a bent position and will not straighten, or if it swells within hours of a twisting injury.

What helps

• Structured exercise therapy first for tears without locking, which matches surgery for many players
• Restoring full extension and quadriceps strength before any return to pivoting
• Preferring repair over removal where the tear allows it, since removing meniscus raises later arthritis risk
• Accepting the longer protected phase after a repair rather than pushing an early return
• MRI when locking, giving way or persistent joint line pain point to a mechanical tear

Kneecap Bursitis

The prepatellar bursa is a small fluid filled sac between the kneecap and the skin that lets the skin glide over the bone. It becomes irritated after a direct fall onto the kneecap, which goalkeepers do repeatedly, or from long periods of kneeling. The swelling sits in front of the kneecap, on top of the joint rather than inside it, which is why the knee usually still bends reasonably well.

Symptoms

• A soft, squashy swelling directly over the kneecap
• Pain when kneeling or pressing on the front of the knee
• Warmth and redness over the swelling
• Some restriction when bending the knee fully
• The joint itself feels stable and does not give way

How serious it is: Most cases are simple irritation and settle once the kneeling stops. If the skin is broken, or the knee becomes hot, tense and very tender with fever, it may be an infected bursa, and that needs antibiotics and sometimes drainage.

Typical time out: One to three weeks for a simple irritated bursa, and four to six weeks or more for a recurring or infected one, because the swelling returns as soon as kneeling resumes

See a doctor if: See a doctor promptly if the knee is hot and tense with fever or a break in the skin, since an infected bursa is a medical problem and not a training question.

What helps

• Removing the trigger, mainly kneeling and repeated falls onto the same knee
• Padded goalkeeper pants or knee pads for training on hard ground
• Short cooling and a light compressive wrap for pain and swelling in the first days
• Medical drainage or aspiration only when the swelling is large or infection is suspected
• Quadriceps and hip strength work before returning to full goalkeeper training

Cruciate Ligament Injury

The anterior and posterior cruciate ligaments cross inside the knee and control forward and backward shift of the shin bone as well as rotation. The anterior cruciate usually tears without contact, when a player lands or cuts with the knee falling inward and the trunk off balance, while the posterior cruciate tears from a direct blow to the front of the shin, for example falling onto a bent knee. Female players tear the anterior cruciate more often than male players at comparable levels of play.

Symptoms

• An audible pop at the moment of the injury
• Rapid swelling within a few hours
• A sense that the knee shifted or came apart briefly
• Inability to continue playing, even when the pain fades quickly
• Later, the knee giving way when turning or slowing down

How serious it is: Cruciate injuries are described as partial or complete. A complete anterior cruciate tear in a player who wants to keep cutting and pivoting usually leads to reconstruction, whereas many isolated posterior cruciate injuries are managed with strength work alone.

Typical time out: Nine to twelve months from anterior cruciate reconstruction to competitive soccer, and returning earlier clearly raises the risk of a second tear; isolated posterior cruciate injuries treated without surgery often allow a return in two to four months

See a doctor if: See a doctor within days of any knee injury with a pop and rapid swelling, and sooner if the knee locks or feels unstable when you walk.

What helps

• Prehabilitation before surgery: full extension, minimal swelling and good quadriceps strength improve the final result
• A criteria based rehabilitation with strength and hop testing rather than a fixed return date
• Neuromuscular training programs of the FIFA 11+ type, both after injury and as prevention across the squad
• Landing and cutting retraining, since the knee collapsing inward is the mechanism to change
• Continuing the prevention program for at least a year after return, when the risk of a second tear is highest

Wrist Fracture

A wrist fracture in soccer usually breaks the lower end of the radius when a player falls onto an outstretched hand, and goalkeepers are exposed most because they dive and land on their hands. The small scaphoid bone at the base of the thumb can break in the same fall and is easy to miss, since it often causes only modest swelling. Youth players can injure the growth plate at the same site.

Symptoms

• Pain and swelling on the thumb side of the wrist after a fall
• Pain when you try to bend the wrist back or grip
• Tenderness in the hollow at the base of the thumb
• A wrist that looks bent or out of line in a bad break
• Weak grip and pain when pushing up from the ground

How serious it is: Undisplaced fractures are held in a cast, while displaced or unstable ones need to be set and sometimes fixed with a plate or wires. A scaphoid fracture is a special case: it heals slowly and, if missed, can fail to unite and cause long term wrist problems.

Typical time out: Six to eight weeks in a cast for a simple radius fracture with outfield return possible earlier in a protective cast where the rules allow, eight to twelve weeks for a scaphoid fracture, and longer after surgery or if healing is delayed

See a doctor if: Get an x ray if the wrist is deformed, if the hand or fingers are numb or pale, or if there is still pain in the hollow at the base of the thumb a week after a fall, even without much swelling.

What helps

• Imaging on the day, with a repeat check or MRI if scaphoid tenderness persists despite a normal first x ray
• Immobilization exactly as prescribed, since a shortened cast period here causes non union
• Keeping the fingers, elbow and shoulder moving throughout the cast period
• Legal protective casting for outfield players, agreed with the referee and the medical staff
• Grip and forearm strength work with a therapist once the cast is off, especially for goalkeepers

Clavicle Fracture

The collarbone connects the shoulder blade to the breastbone and takes the force when a player lands on the point of the shoulder or on an outstretched arm. Most breaks are in the middle third, where the bone is thinnest and least supported. It is one of the more frequent contact injuries in soccer for goalkeepers and for players who fall hard after aerial duels.

Symptoms

• Immediate sharp pain over the collarbone after the fall
• A visible bump or step in the line of the bone
• Inability to lift the arm without supporting it
• Swelling and bruising over the collarbone, sometimes tenting the skin
• Grinding when the arm is moved

How serious it is: Undisplaced or minimally displaced fractures are treated in a sling and heal well. Marked displacement, shortening, several fragments or skin under tension are the situations where plating is considered, mainly to reduce the risk of the bone not knitting.

Typical time out: Six to twelve weeks to return to contact for a fracture treated in a sling, and a similar period after plating with a slightly faster early return of motion; goalkeepers usually need longer than outfield players

See a doctor if: Seek immediate care if the skin over the bone is tented or broken, if you are short of breath, or if the arm or hand is numb or cold, since those suggest injury beyond the bone itself.

What helps

• X ray and an orthopedic opinion, since the degree of displacement decides sling versus surgery
• A simple sling for comfort, with elbow and hand movement kept up from the start
• Shoulder blade and rotator cuff strength work once the bone is stable and pain allows
• Waiting for radiological healing before heading and contact, not just for pain to disappear
• Avoiding smoking during healing, since it measurably slows bone union

Acromioclavicular Joint Sprain (Shoulder Separation)

The acromioclavicular joint sits at the tip of the shoulder where the collarbone meets the shoulder blade, held by the joint capsule and by the coracoclavicular ligaments beneath it. It is sprained by landing directly on the point of the shoulder, which happens to goalkeepers diving on hard ground and to outfield players pushed off balance in the air. Depending on how much force went through, the ligaments stretch, tear partly or tear completely and let the collarbone ride upward.

Symptoms

• Pain right on the top of the shoulder that you can point to with one finger
• A step or bump at the end of the collarbone
• Pain when reaching across the body toward the opposite shoulder
• Pain lifting the arm overhead or lying on that side
• Weakness when pushing up from the ground

How serious it is: These injuries are classified from type I to type VI, with types I and II being sprains and partial tears that heal without surgery, type III a complete separation where treatment is debated, and types IV to VI severe displacements that are operated on. The visible bump is usually not a good guide to how much function you will regain.

Typical time out: One to three weeks for a type I, three to six weeks for a type II, and six to twelve weeks for a type III depending on whether it is managed with rehabilitation or surgery, with goalkeepers at the longer end because they land on the shoulder

See a doctor if: Get an x ray if the shoulder is visibly deformed, if the skin over the collarbone is tented, or if the arm is numb or weak, since that goes beyond a simple sprain.

What helps

• A sling for comfort in the first days, then early movement to avoid a stiff shoulder
• Short cooling for pain in the first hours, then a progressive rehabilitation plan
• Shoulder blade and rotator cuff strength work, since the shoulder blade has to take over stability
• Delaying dives onto that shoulder until full pain free strength has returned
• Orthopedic assessment for any injury where the collarbone end clearly stands proud

Goalkeeper’s Thumb (Ulnar Collateral Ligament Sprain)

The ulnar collateral ligament runs along the inner side of the base of the thumb and stops the thumb from being bent sideways away from the index finger. A ball striking the tip of an outstretched thumb, or a fall with the thumb caught in the turf, levers it outward and sprains or tears the ligament. Goalkeepers are the group most affected, but any player who falls on a spread hand can do it.

Symptoms

• Pain at the web between thumb and index finger after the thumb was bent back
• Swelling and bruising at the base of the thumb
• Weak or painful pinch grip, for example holding a key or a bottle
• A sense that the thumb is loose or unstable when gripping
• Pain when the thumb is pushed sideways

How serious it is: A partial tear leaves the joint stable on testing and heals in a splint. A complete tear can leave the torn ligament end trapped outside a covering layer of tissue, which prevents healing and is the classic indication for surgery, so instability on examination changes the plan entirely.

Typical time out: Three to six weeks in a thumb splint for a partial tear, and eight to twelve weeks after surgical repair of a complete tear, with outfield players often able to train earlier in protective taping than goalkeepers

See a doctor if: Have the thumb examined within days if pinch grip is clearly weak or the joint feels loose, since a complete tear that is treated late gives a permanently weak grip.

What helps

• Early examination by a hand specialist to establish whether the joint is stable
• A thumb splint that blocks sideways movement while the fingers stay free
• Buddy taping or a protective thumb tape for the first weeks back in goal
• Grip and pinch strength work with a therapist once the splint comes off
• Ultrasound or MRI when the joint opens up on testing and a trapped ligament end is suspected

Medial Tibial Stress Syndrome (Shin Splints)

Medial tibial stress syndrome is pain along the inner back edge of the shin bone, where the deep calf muscles pull on the bone lining and where the bone itself reacts to repeated impact. It appears when running volume rises quickly, on hard surfaces or in preseason, and stiff cleats with little cushioning add to it. It sits on the same continuum as a shin stress fracture, which is why persistent, pinpoint pain deserves attention.

Symptoms

• Aching along a hand’s width of the inner shin, not a single point
• Pain at the start of a run that may ease as you warm up, then return afterward
• Tenderness when running your fingers along the inner edge of the shin
• Discomfort the morning after a hard session
• Pain that gradually starts earlier in each session if training continues unchanged

How serious it is: Mild cases hurt only after long sessions and settle with reduced impact. When the pain narrows to one small spot, hurts at rest or persists after several weeks of reduced load, a stress fracture has to be ruled out, and that is a different and longer problem.

Typical time out: Two to six weeks with reduced running for a recent case, and two to three months when it has been carried through a whole season, because the bone needs time to adapt to the load again

See a doctor if: See a doctor if the pain narrows to one point you can cover with a fingertip, hurts at night, or continues at rest, since that points to a stress fracture.

What helps

• Cutting weekly running volume and hard surface work for a period, then rebuilding it in small increments
• Calf and foot strength work, since strong calves reduce the load transmitted to the shin
• Cycling or pool running to keep conditioning while impact is reduced
• Cushioned training shoes for non pitch running, and cleats appropriate to the surface
• Imaging when a single tender point, night pain or no progress after a few weeks suggests a stress fracture

First Aid for Soft Tissue Injuries: PEACE and LOVE

Sports medicine has moved on from RICE. The current guidance, published in the British Journal of Sports Medicine in 2019, splits care into the first days after the injury and everything that follows.

PEACE, the first two to three days

• Protect: unload the area and limit movement that hurts, but only briefly.
• Elevate: keep the limb above heart level when you can.
• Avoid anti-inflammatories: they may blunt the healing you need.
• Compress: a bandage or taping limits swelling.
• Educate: your body heals this on its own; passive treatments rarely speed it up.

LOVE, from day three onward

• Load: return to movement as pain allows, early loading builds tissue.
• Optimism: expectations shape recovery more than most people assume.
• Vascularization: easy cardio that does not hurt brings blood to the area.
• Exercise: restore strength, mobility and balance before returning to play.

Ice still helps with pain in the first hours. What changed is the evidence that long icing and routine anti-inflammatory drugs slow tissue repair.

How to Lower Your Risk in Soccer

• Run a neuromuscular warm up of the FIFA 11+ type before every session, with the running, strength, balance and landing parts done properly rather than skipped for time, since these programs reduce injuries in soccer squads
• Build Nordic hamstring curls and Copenhagen adduction into the weekly plan year round, because sprinting and kicking are the two loads that most often tear soccer players
• Expose the squad to high speed running in training before matches demand it, and raise weekly sprint distance gradually rather than in jumps after a break
• Practice cutting and landing with the knee tracking over the foot instead of collapsing inward, which is the mechanism behind most non contact cruciate tears
• Wear shin guards that cover the full shin and fit, choose cleats that suit the surface, and use a lower stud configuration on dry, hard pitches to reduce the foot locking in the turf
• Manage the calendar: keep at least one day of low load after a match, watch the load on players returning from injury, and treat sleep and adequate energy intake as part of training rather than as extras

When to Stop and Get Medical Help

Most of the injuries on this page are treated at home. These signs are not.

• A suspected fracture: visible deformity, a bone that is tender to direct pressure, or an inability to take four steps on the leg
• Any head impact followed by confusion, memory gaps, repeated vomiting, a seizure or increasing drowsiness, which means the player leaves the field and does not return that day
• Numbness, tingling, coldness or paleness beyond the injured area, which suggests nerve or blood vessel involvement
• A joint that cannot be moved at all, that looks out of place, or that gave way completely at the moment of injury
• A snap at the back of the ankle with an inability to rise onto the toes, which points to a ruptured Achilles tendon
• A limb, most often the lower leg or thigh, that becomes tensely swollen with pain out of proportion and worsening despite rest

Sources

• Journal of Athletic Training (NCAA Injury Surveillance Program report, 2021)
• Journal of Athletic Training (NCAA Injury Surveillance Program report, 2021)
• Arthroscopy, Sports Medicine, and Rehabilitation, NEISS analysis (2025)

This article is general information, not medical advice. If you are hurt, a doctor or physiotherapist who can examine you is worth more than any web page. Last reviewed: August 2026.

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