Play football for fun? Avoid ankle sprain or ligament tear with expert tips on how to tackle sports injuries

Common football injuries: Incorrect exercising techniques, abrupt changes in physical activity intensity, a history of prior injury, specific medications, and inadequate protective gear can increase the risk of injury (Image: Canva)

Do you frequently find yourself at the society park to play football after a busy work-week? Or, are you part of the college football team? If your football fandom goes beyond just watching games on TV, here's what you should understand about the risks associated with this high-intensity sport.

One of the most popular games in the world, football is played in stadiums and streets with a fervour that is contagious. Watching a football match on-screen and witnessing high-impact tackles, sudden sprints, and intense collisions in the game of football is fun. But football isn't just a sport confined to stadiums and leagues; it's also played by countless youngsters in local parks, fields, and even in backyards. Like cricket, many young boys and girls engage in football, making it vital to shed light on the injuries they might encounter during play.

Playing football may carry the risk of falling to the ground with intense force, which makes you susceptible to traumatic injuries. Dr Bharati Deokar Sharma, Orthopaedic Surgeon, Symbiosis University Hospital and Research Centre, highlights how football's demand for speed, sudden control, and lower limb rotational movements heightens the likelihood of player injuries. "While tackling the ball, the knee joint may be rotated in an exaggerated manner, which can be risky. It is best to perform warm-up and cool-down exercises to help avoid the same," Dr Sharma advises.

Football fans must keep these factors in mind before a friendly match. Incorrect exercising techniques, abrupt changes in physical activity intensity, a history of prior injury, specific medications, and inadequate protective gear can increase the risk of injury. If you are a 'Weekend warrior', meaning you only engage in the game of football during the last days of the week without any physical activity during work days, you may become susceptible to sports trauma. This is because you are subjecting your body to sudden sprints and high-impact tackles.

Here are some common injuries that you must be aware of:

Ankle sprain: The ankle joint comprises the medial and lateral collateral ligaments. While the medial one is strong, the lateral collateral ligament may be more prone to injury. Player-to-play contact, often leading to a fall that places the ankle in a vulnerable position, may result in a sprain. It may present as swelling, pain and difficulty in movement in the ankle region.

ACL and meniscus injury: The anterior cruciate ligament is one of the most commonly injured ligaments in the knee. ACL is responsible for providing stability to the knee joint. It regulates the excessive forward movement of the shin bone (called tibia) and limits the rotational movement of the knee joint. Sudden twisting movement, especially while landing a jump, can lead to the ACL tear that often occurs with the injury of the meniscus.

Hamstring injury: The hamstrings are the muscles present at the back of the thigh that aid in walking, climbing and squatting. They extend the hip and flex the knee. Injury to these muscles can be seen in football players due to sprinting and sudden acceleration or deceleration while running at high speed.

Preventive measures:

Dr Sharma advises regular knee-strengthening exercises and consistent warm-ups to prevent such injuries. "Football enthusiasts should avoid sprinting and playing on uneven ground as this increases the risk of trauma,” she adds.

It's essential to wear appropriate protective gear and follow safety protocols before indulging in football fever. Regular exercise and refraining from sudden, intense physical activity can help football aficionados enjoy the game safely.