Fit For Soccer: How Physiotherapy Can Keep You on the Field
Part 1: Common Conditions & FIFA 11+ Warm Up 

CALLING ALL SOCCER PLAYERS!!

Welcome to our newest blog series…

Fit For Soccer: How Physiotherapy Can Keep You on the Field

Soccer continues to be one of the most well known sports  around the globe. Research has shown that there are approximately 200 million amateur soccer players globally. 

If you haven't played yourself, you probably have a friend or a family member who has. Whether it's on the street with neighbours, under the lights at a field, or at a professional level, soccer captures the hearts of people of all ages. 

With the huge number of players around the world we can start to see trends in injuries, which helps us to develop strategies to prevent and manage injuries, keeping players of all levels on the field. 

In this three part series, we're going to explore soccer injuries and how physiotherapy can help manage and prevent injuries!

PART #1 = Introduction to common soccer injuries & the FIFA 11+ program ( ⬅️ you are here!) 
PART #2 = Physiotherapy & Soccer: Movement Screen & Physiotherapy Treatment 
PART #3 = Soccer Training: Why Strength and Plyometrics Matter

So now that we have established the outline for this series let’s JUMP right in… 

 Common Soccer Injuries & the FIFA 11+ Program 

Sports and recreation are not without their risk of injury.  Amongst players in Ontario between the ages of 13 to 17 years old, research shows (Mohib et al., 2014) that the most common injuries are… Muscle strain/pull or tightness (45.6%)  Sprains (20.7%) Lacerations/abrasions (8.7%) Blisters (7.2%)  Concussions (4.2%) Fractures (3.7%)

(the most common areas of the body to be injured were the ankle/foot & knee) 

Based on these statistics it is clear that muscle strains & tightness are a very common problem for youth soccer players highlighting the importance of proper warm ups to ensure players are ready to get moving before a practice or a game. A great dynamic warm up improves overall performance & helps reduce the risk of injury - regardless of the sport. 

In an effort to reduce injuries and address the areas that can make athletes more susceptible to injury, The FIFA Medical Research Centre, alongside international experts in the exercise and rehab field, has put together an evidence-based, best practice program -  The 11.  

The most recent iteration is the FIFA 11+ program which focuses on core activation, dynamic and plyometric exercises and proprioceptive training for a well rounded 15 to 20 minute warm up before play. 

The FIFA 11+ program consists of THREE main parts with various levels from beginner (level 1) to advanced (level 3). 

Let's go over each part of the program:  

PART 1 = Running exercises 

• 6 exercises 
• Ranging from running straight forward, leg opens to running backwards with quick stops 
• Approximately 8 minutes to complete 

PART 2 = Strength - Plyometrics - Balance 

• 6 exercises (levels 1-3 based on level of play/skill level) 
• Ranging from core stabilization, quad/hamstring activation to jumping 
• Approximately 10 minutes to complete 

PART 3 = Running exercises 2.0 

• 3 exercises 
• Ranging from running across the pitch to running + a plant & cut movement 
• Approximately 2 minutes to complete 
  

Research has shown many benefits of this program in relation to injury prevention. A systematic review from 2014 demonstrated that players completing the program consistently (at least 1.5x/week) demonstrated a 35% reduction in the number of injuries they endured along with improved neuromuscular performance. This highlights the importance of a strong warm up routine for soccer players at all levels. 

It can be a challenge to figure out the right warm up exercises for your level of sport, so to start you can find the full FIFA 11+ program here. 

If you're looking for more guidance on integrating the FIFA 11+ program into your routine, help with managing injuries, or an inividualized program to keep you on the field this season, book an appointment with Physiotherapy Resident Taylor Curran. She'll help you have your best season yet!

Stay tuned for the next blog in our series - The Healing Game: Physiotherapy Insights for Soccer Players PART 2: Movement Screen & Physiotherapy Assessment.

Definitions: 

Dynamic training/exercise = active, motion-based movements, as opposed to static or isometric exercises (where muscles are contracted but the body is not in motion).

Plyometric training/exercise = exercise that involves explosive movements designed to increase power, strength, and speed. Enhances muscles ability to generate force quickly. 

Proprioceptive training = exercises and activities that focus on improving the body's ability to sense its position in space, as well as the awareness of movement, coordination and balance. 

References: 

Barengo NC, Meneses-Echávez JF, Ramírez-Vélez R, Cohen DD, Tovar G, Bautista JE. The impact of the FIFA 11+ training program on injury prevention in football players: a systematic review. Int J Environ Res Public Health. 2014 Nov 19;11(11):11986-2000. doi: 10.3390/ijerph111111986.

Mohib M, Moser N, Kim R, Thillai M, Gringmuth R. A four year prospective study of injuries in elite Ontario youth provincial and national soccer players during training and matchplay. J Can Chiropr Assoc. 2014 Dec;58(4):369-76. PMID: 25550661; PMCID: PMC4262805.

Taylor is a Registered Physiotherapist who received her Master’s in Physiotherapy from McMaster University. Taylor grew up playing many sports including soccer and figure skating leading to her interest in orthopaedic injuries and exercise focused treatment.  She is passionate about providing patient centred and evidence based care to atheletes of all levels, helping them stay on the field (and rink!) season after season!  Book your appointment with Taylor here.