Hamstring and calf injuries are common in soccer. How you can prevent them

Editor’s Note: Dr. Michael Swartzon, a sports medicine physician with Baptist Health South Florida, is writing the Jock Doc column as Dr. Harlan Selesnick has retired.

With the World Cup underway and InterMiami CF’s recent championship, interest in the sport is booming.

But hamstring injuries and calf strains are common. Soccer players get them because they run, stop, kick and cut. The hamstrings are your brakes; the calves help you push off and accelerate. Think about suddenly changing direction. And when a player gets fatigued, is tight or undertrained, they are at risk. The biggest risk factor is previous injury.

I spoke to my Baptist colleague, Dr. Luis Rodriguez, venue medical director for FIFA in Miami, and we both agree many of these injuries are preventable. It starts with a proper warm-up.

Prior to a match or practice, teams used to stretch together. Now we advise activation. That is, RAMP: Raise blood flow with light cardio; Activate your core with squats; Mobilize your joints through a full range of motion; Potentiate with short, explosive movements.

A simple RAMP warm-up could look like this: 5 to 10 minutes of light jogging to increase blood flow; 10 squats to activate your muscles; arm circles and hip rotations to mobilize your joints; and five short sprints at about 75 percent effort to get your body ready for play.

Helping the brain and body prepare can reduce your risk by almost 50 percent. FIFA offers a free online injury prevention program for soccer players 14 and up.

Building a foundation with strength training is essential. The Nordic hamstring curl and deadlifts can help reduce hamstring injuries. They train the muscle while it is lengthened (eccentric), exactly like soccer. For the calves, heel raises with your legs straight and with your knees slightly bent can build muscle. For each exercise, aim for two to three sets of 8-12 repetitions, two to three times per week on non-consecutive days.

Do not forget recovery. Playing through pain is a big risk and often makes the injury worse. Your body needs sleep, hydration and proper nutrition.

For mild muscle strains, one to three weeks. Moderate or worse strains may take a few months to get back to the pitch. Players with significant injuries should see a physician. Rushing back too quickly after injury is a common mistake and increases the risk of re-injury. It’s best to avoid these injuries altogether by focusing on prevention.

Dr. Michael Swartzon, a sports medicine physician with Baptist Health South Florida, works with the Miami Dolphins, Florida Panthers and InterMiami CF. You can reach him at MichaelSw@baptisthealth.net