Playing football as an amateur is a more daring thing to do than being a professional footballer. Messi, Ronaldo, and their professional colleagues have the entire medical entourage keeping their back (and joints).
Amateur footballers, on the other hand, risk a lot with every new match they decide to play. And if they get injured, they might not be able to work, i.e., provide for their families for months.
That’s why amateur football players need to take special care of their joints and knees. If you’re part of that crew, stay with us and learn a thing or two.
Proper warm-up
The knees are the most vulnerable joints when it comes to footballers. They can be hurt in many different ways, either by your rivals’ tackles or without any physical contact. You can prevent the former by avoiding being fouled and skipping challenges, just like Lionel Messi does.
As for self-induced injuries, it’s important to warm up properly for your football match. This is where many amateurs make a terrible mistake. They don’t prepare their body for the match, and if they’re not in good shape, it’s a perfect ground for serious injuries.
So, every amateur footballer should opt for several warm-up exercises and repeat that drill before every game. The warm-up exercises shared by Progressive Soccer might help you learn several useful exercises.
Knee-strengthening workout
Regardless of whether or not you already have any issues with your knees, if you’re a recreational footballer, you should keep strengthening them.
For starters, squats and walking lunges will help you strengthen both the hamstring and thigh muscles. They keep the knee safe, so if these two muscle regions are strong and flexible, your knees will be less endangered.
However, footballers who already feel pain or discomfort in their knees should go easy on squats and other strenuous activities. Instead of that, you can do gentler knee-strengthening exercises that will also have a beneficial effect on the condition of your knees.
Lastly, if your knees and other leg joints crack or buckle, don’t hesitate to see a doctor and get professional advice.
Aerobic exercises
Our knees, joints, and leg muscles will be less prone to injuries if we boost our overall physical condition.
The most efficient way to do that is to start doing aerobic exercises, i.e., cardio. In a nutshell, this includes running and jogging, cycling, and swimming.
If you don’t have any issues with joints and knees, feel free to do any of these exercises. Still, if you haven’t played football or done any physical exercise for a while, gradually start with your cardio routines. That way, you’ll minimize the risk of injury resulting from sudden, intensive exercises.
If you feel any problems, leave out high-intensity cycling and running sessions. Jogging and swimming would be a better option until you see a physiotherapist or personal trainer.
Adequate football equipment
Playing football with inappropriate equipment can increase the risk of joint and knee injuries. A knee brace or sleeve will ensure knee stability. This is crucial on hard surfaces, such as concrete or AstroTurf. Playing football on grass is less risky in theory, but if the grass is wet and slippery, it can still be dangerous.
Naturally, you also need proper football shoes for your matches. If you play on different types of pitch, get one pair for each surface.
Healthy and balanced diet
The health of your joints, knees, and other tissues also needs to be maintained with the right nutrients.
Omega-3 fatty acids are especially important as part of a healthy athlete’s diet, as they strengthen the bone structure and improve cartilage. That’s why eating a lot of fish, such as mackerel and salmon, is a smart dietary choice.
Green veggies and high-quality protein with meat will also improve the condition of your knees and joints.
Collagen, as the most important protein for our bones and connective tissue, can be obtained both from food or from dietary supplements. You can learn more about hydrolyzed collagen peptides to see why getting enough of this protein is vital for your joints and knees.
As opposed to that, you should avoid sugars, white processed pastries, and alcohol.
Final word
Keeping your joints and knees safe throughout your life means playing football for a long time. You can do a lot to maintain them, from doing proper exercises and using protective equipment to eating adequate foods. So, let’s make this a joint effort of all these healthy practices to give you a chance to play football as long as you want to.
