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Summer Soccer Injuries? Tips From a Capilano Physio

| July 16, 2013 | Reply

soccer in the dark

Don’t Let Sprains and Contusions Keep You From Playing!

Outdoor soccer is a great form of cardiovascular exercise at any level of the sport, so good on you for participating in soccer!  It also does have unique injuries that some other summer sports don’t have.  We have seen some major contusions (bruising) from collisions over the ball.  When you get a contusion, it is from blood pooling in the muscle where the force has impacted it.  Although bruises are common, in rare cases you can have scar tissue develop at the location of the bruise.  This scar tissue can affect the way a muscle stretches and contracts.  If you do suffer from a major bruise come see your Capilano Physiotherapist to help aid in a faster recovery. 

Tips From a Physiotherapist on How to Manage an Ankle Sprain

More common injuries from soccer are things, like rolled ankles and knee injuries that can keep you off the field for the remainder of the season.  As soon as you roll your ankle or hurt your knee, you should implement R.I.C.E.  This is simply Rest, Ice, Compression and Elevation.  Some key things to keep in mind while implementing R.I.C.E are:

  • When icing, you do not want to over freeze the area.  Put ice on for 10-15 minutes then let the site completely “thaw out” before icing again. A good rule of thumb is 10-15 minutes on, 60-90 minutes off. Do not exceed 4-5 icing treatments per day. DO NOT put ice directly on the skin!
  • Tensor bandages are a quick and easy way to apply compression.  However, if you wrap the tensor too tight, you can cut off circulation and this can cause severe damage.  Make sure that you press your big toe nail; it will turn white but should immediately return to pink when you let off the pressure.  If it does not, then you have your tensor too tight.  Also, discolouration of the area below the tensor is not a good sign. Any blue or purple appearance to the skin is a warning sign the tensor is too tight.
  • Elevate your leg so it is above your heart.  Lie on your back and have it on the players’ bench, up a wall or rest it on the arm rest of your couch.  Gravity will help the swelling not settle in your ankle or knee.  The more swelling you can keep out of the joint, the easier your recovery can be. 
  • If you felt a “pop” when you got your injury, this is a sign of a torn muscle or ligament. These do not heal on their own, and in severe cases, could require surgery.  Seek out your physiotherapist or doctor immediately.  Immediate swelling (within minutes) is another sign you should seek professional help.

 For a faster recovery seek the assistance of your Capilano Physiotherapist. 


Capilano Rehab Centre | Physical Therapy Capilano physical therapists have provided state-of-the-art physical therapy, sports physiotherapy, back pain, WCB, accident, whiplash and injury rehab to clients in Edmonton for over 10 years.

5832 Terrace Rd Edmonton, AB. T6A 3Y8

(780) 466-1104

Category: Active Living, Healthy Living, Physiotherapy, R.I.C.E

About the Author ()

I am Capilano Rehab Centre’s Community Care Coordinator. I have been with Capilano Rehab for 9 years primarily as a Physio Assistant, but also as a Receptionist. I have a Physical Education Degree from the University of Alberta, which I will eventually use when my two young children are grown up. In the mean time I am enjoying helping people in the Community through my role as Community Care Coordinator and bringing awareness to how a Physiotherapist can help you get back to the activities you love the most!

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