5 of The Most Common Injuries in Futsal & How To Prevent Them
1. Ankle Sprain
Ankle injuries are the most commonly sustained injuries in Futsal (over 40%). Unfortunately the biggest predictor of an ankle injury, is a previous ankle injury. That is why accurate diagnosis and rehabilitation from the very past is extremely important. Taping and bracing has been shown to help lower the incidents of ankle injuries.
2. Hamstring Strain
Acute hamstring strains are common in all face paced running sports. It frequently occurs during mid- stride of a sprint. Prevention centres around warming up well, and focusing on strengthening of your hamstring muscles through weighted exercises. Like ankle sprains, a previous hamstring strain is a big risk factor of sustained a second one, so proper rehabilitation of the hamstring when you first strain it is extremely important.
3. Corked Thigh (Quad contusion)
Corks or contusions can occur in any contact sport, and unfortunately very little can be done to prevent it. Early return to sport can occur with ice and compression to prevent excessive swelling within the muscle.
4. Shin Splints
Shin splits or medial tibial stress syndrome (MTSS) is the overuse of the structures along the shin. There are a number of reasons why this injury may occur.
- Poor loading→ Progressive loading is important to prevent any overuse injury, including shin splints. Slowly exposing yourself each week to a little more physical activity can help prevent such an injury
- Muscular weakness along your posterior chain→ Your posterior chain include your calf muscles, hamstring and glutes. Weakness in any of these muscles mean that the structures along your shin have to do more work
- Poor running style→ poor running form can also place undue stress along the shins.
5. ACL Rupture
ACL (Anterior Cruciate Ligament) injuries occur when he hip bone (the femur) rotates while the tibia (the shin bone) stays planted. Return to sport can take 12 months or longer and would usually require surgery. Whilst there is no proven way of totally eliminating the risk of ACL injury, research indicates that there are a number of factors which can reduce the risks associated with an ACL rupture.
Some of the problems a physiotherapist can help with are..
- Weak glute medius muscles which cause poor alignment of the knee when loaded
- Poor proprioception (ability to balance and adjust to uneven ground)
- Poor body mechanics