When the beautiful game becomes ugly – Staying on the pitch

With the new football season underway, we wanted to discuss ways to keep you on the pitch for the entire season. Whether playing for fun or competitively, no one enjoys time on the sideline. Football is a game enjoyed by all ages, and here are some things to consider to keep your feet and legs in top condition so you can perform at your best.

What The Latest Research Says

The movements involved in football are very demanding on your feet and legs. They combine forward and backward movement, side-to-side work, and explosive acceleration or deceleration. On top of that, it is a contact sport, meaning there is an element of randomness to potential injuries. However, according to the British Journal of Sports Medicine, “More than 90% of all muscle injuries and 51%–64% of joint/ligament injuries (ie, ACL) in football (soccer) occur in non-contact situations. Exercise-based prevention programmes reduce the overall injury rate”.

According to the Journal of Clinical Medicine, “ankle, knee sprains and hamstring and groin muscle strains are the dominant injury types and account for more than 50% of all football injuries”. The encouraging news is that the most recent research shows these injuries respond extremely well to structured prevention — you don't simply have to accept them as part of the game.

Common Injuries In Football

1. Ankle sprain — Lateral ankle sprains are extremely prevalent in football. They occur when the foot rolls inward, damaging the ligaments on the outside of the ankle. They may be caused by a sudden change of direction or when landing following a header or challenge.
2. Knee sprains — From minor sprains to major injuries involving the anterior cruciate ligament (ACL), the sudden acceleration, deceleration and changes of direction players undergo make knee injuries common. The knee is a fragile hinge joint surrounded by stabilising ligaments and tendons.
3. Hamstring and groin strains — The kicking and passing motion involved in football puts huge strain on these large muscle groups. Inadequate warm-up and preparation increase the chances of strains and tears, as does the repeated need to suddenly sprint.
4. Plantar fasciitis — Particularly common at the beginning of the season, the plantar fascia becomes inflamed and painful due to overuse or poor biomechanics. It is a thick band of tissue running along the bottom of the foot, and pain often presents around the heel.
5. Stress fractures — More common throughout and towards the end of the season, these are tiny cracks in the bones of the foot caused by repetitive impact and inadequate rest. Repetitive load or poor footwear are common contributing factors. I experienced this myself — it is a long time on the sidelines, but avoidable!
6. Achilles tendinitis — Although there are periods of rest, footballers cover a long distance over the course of a game. This can strain the Achilles tendon, causing pain and swelling at the back of the heel. Football boots are extremely flat compared to normal footwear — which brings me to my next topic.

Staying On The Pitch: What Actually Works

Newer studies keep landing on the same conclusion: structured prevention training works. A recent systematic review of randomised controlled trials found that teams performing the FIFA 11+ warm-up programme reduced their overall and lower-limb injury rates by roughly 30–46% compared with traditional warm-ups, with dedicated meta-analyses confirming significant reductions in ankle injuries specifically.

• Do the FIFA 11+ warm-up — 15–20 minutes combining running drills, strength work, balance and landing exercises, performed 2–3 times per week as your pre-training routine.
• Strengthen your hamstrings — exercises such as the Nordic hamstring curl have strong evidence behind them for reducing the game's most frequent injury.
• Build up gradually — most injuries follow a sudden spike in training load, so increase playing time steadily after a layoff or at the start of pre-season.
• Load your calves and Achilles — progressive calf raises prepare the tendon for the stop-start demands of football and help offset those completely flat boots.
• Don't ignore pain — niggles early in the season are warnings. Address them before they become weeks on the sidelines.

What Football Boot To Choose?

Although football boots have become lighter and boast brighter colours, their underlying characteristics haven't really changed. Boots are typically entirely flat to maximise ground contact, but this can be an adjustment compared to other footwear or running shoes which feature a raised heel. A simple heel raise can sometimes help with heel, Achilles or calf pain.

Other important factors to consider include the fit of the boot. Naturally you want the boot to fit like a glove, so your touches and passes are accurate — but not so tight or narrow that you develop blisters or pain. Fortunately, in recent years certain brands have come to market featuring wider fits. New Balance is a great option for wider feet as they offer a wide fitting range.

Another consideration when it comes to getting boots to fit well is choosing a leather boot if you have a wider foot. Generally, boots will fit true to size, but it is always good to try them on in person to ensure about half a thumb's width of space is available around the toe box.

If you experience any of the injuries mentioned above, or have any other foot or leg related pain, please contact us at Flawless Feet for a consultation. We can assess your biomechanics, review your footwear and build a prevention plan to keep you on the pitch all season.

Frequently Asked Questions