Comeback after muscle injuries in football: A comprehensive guide for trainers

Gepostet am 19.7.2024

Muscle injuries are ubiquitous in football and can significantly affect a player's career. It is therefore crucial for trainers to have a thorough understanding of the origin, types, treatment and, above all, the re-entry after muscle injuries. This blog post provides comprehensive information, supported by scientific sources, and provides practical tips on how football trainers can best help their players return to the game after a muscle injury.

Causes of muscle injuries in football

Muscle injuries in football can be caused by a Variety of factors to be caused. Frequently, there are rapid change of direction, explosive movements and intense physical stresses that increase the risk. According to Ekstrand et al. (2011), muscle injuries in the rear thighs, in the adductor region as well as in the calf are most common in football players.

Primary causes:

Overload: Repeated, intense stress without sufficient recovery can lead to microtraumata which develop into serious muscle injuries. (load management is crucial!!!)
Missing warming exercises: An inadequate warming before training or play increases the susceptibility to injuries.
Lack of flexibility and strength: Unbalanced muscle strength and lack of flexibility increase the risk of injury.
External factors: These include bad playing field conditions, unsuitable footwear and climatic conditions.

You want to improve the load control on your team?

Here you can find our free software: https://tms.sportsense.at/

With this software you can collect and evaluate data from your players.

Types of muscle injuries

Muscle injuries can be divide into different categories, depending on the type and severity of the injury. The most common muscle injuries in football are crumbles, muscle fiber cracks and muscle swelling.

Muscle crushing: These are light injuries where the muscle is overstretched without the fibers tearing. Symptoms are light pain and stiffness, which after a few days can sound calm.
Muscle fiber cracks: This is the tearing of individual muscle fibers. This leads to sudden, tumbling pain and swelling in the affected area. The healing time can be several weeks.
Muscle cluster cracks: This heavier form of muscle fiber cracking affects entire muscle bundles and requires a longer healing time, often several months.
muscle swelling: These are caused by direct shocks on the muscle, which leads to bruises and swelling. The recovery time varies depending on the severity of the swelling.

Treatment options for muscle injuries

Treatment of muscle injuries requires a combination of emergency measures, medical care and physiotherapeutic measures.

Emergency measures (RICE principle):

Rest (rue): Immediate setting of activity to avoid further damage.
Ice (ice): Use of ice packs to reduce swelling.
Compression: Bandaging the affected area to minimize swelling.
Elevation (high storage): Increase the damaged body part to improve blood circulation and reduce swelling.

Medical care:

Diagnostics: An accurate diagnosis by a sports physician is crucial to determine the severity of the injury.
Medicines: Pain and anti-inflammatory drugs can be used to relieve pain and swelling.
Physiotherapy: An individually adapted rehabilitation plan is essential to promote healing and restore the function of the muscle.

Long-term rehabilitation:

Strength training: To strengthen the muscle and support the recovery of the full function.
Flexibility training: Stretching exercises to improve flexibility and prevent future injuries.
Coordination training: Exercises to improve neuromuscular control and prevent further injuries.

Recovery times for various muscle injuries

The recovery times vary depending on the type and severity of the muscle injury:

Muscle crushing: Usually 1-3 weeks.
Muscle fiber cracks: 3-6 weeks, depending on the size of the crack.
Muscle cluster cracks: 8-12 weeks or more.
muscle swelling: 1-4 weeks, depending on the severity of the swelling.

Restarting the team training

The return to team training after a muscle injury is a critical moment and should be well planned and monitored. Early re-entry can increase the risk of renewed injury. A step-by-step approach is therefore recommended.

Phase 1: Regeneration and Construction

Passive recovery: In the first days after the injury, the focus should be on rest and passive recovery.
Easy activities: As soon as the acute pain has decreased, easy activities such as walking or gentle cycling can be started.

Phase 2: Functional rehabilitation

Strength and endurance training: The focus is on the reconstruction of muscle power and cardiovascular fitness.
Coordination and stabilisation training: Exercises to improve balance and neuromuscular control.

Phase 3: Sport-specific training

Progressive load increase: Gradual increase in training intensity, starting with simple drills and exercises without adversary pressure.
Participation in team training: Initially restricted participation in team training to test the resilience of the muscle.

Phase 4: Complete return

Full participation in training: If the player has passed through all previous phases without complaints, he can return to the team training completely.
Game practice: The player should first be integrated into the game in lower intensities (e.g. short-slots) before being fully loaded again.

Prevention strategies

Prevention is better than cure. Therefore, trainers should take preventive measures to prevent muscle injury.

Warming up and cooling: A thorough warming before training and cooling afterwards are essential.
Regular strength and flexibility training: To avoid muscle imbalances and increase flexibility.
Food advice: A balanced diet supports muscle health and promotes regeneration.
Rest and sleep: Sufficient recovery phases and good sleep are important for muscle regeneration.

Conclusion

Muscle injuries in football are a serious challenge, but with the right knowledge and a systematic approach, trainers can help their players recover effectively and safely return to the game. A sound understanding the causes, species, treatment strategies and the gradual re-entry is crucial for long-term success and the health of the players. By integrating preventive measures into their training plans, trainers can minimize risk of muscle injuries and Improve performance of their team sustainably.