One of the most frustrating aspects of football for the player is being injured. The problem is that with good training and good coaching, injuries still occur. The 'Golden Rule' for all injuries is 'prevention is better than cure'.

Be Prepared

1. Warm-Up, Stretching and Cool Downs

Warm-Up
Warm-Up is a vital part of any competition or strenuous exercise session. It results in improved flexibility as well as preparing the mind, the heart, the muscles and the joints for participation, thus reducing the likelihood of injury. The warm-up should involve 5-10 minutes of general activity before the stretching session. A good indication of a sound warm-up is a light sweat.

Stretching
Stretching is another vital factor in the prevention of injury. Without stretching, muscles lose their flexibility and may fail to respond when being used, and injury could be the result. Stretching rules:

1. Warm-up prior to stretching
2. Stretch before and after exercise
3. Stretch alternative muscle groups
4. Stretch gently and slowly
5. Never bounce or stretch rapidly
6. Stretch to the point of tension or discomfort, never pain. Hold for at least 15-20 seconds.
7. Do not hold your breath when stretching - breathing should be slow and easy

Cool Downs
Cool-downs are also important, because they prevent pooling of the blood in the limbs, which could lead to fainting or dizziness, and improves the recovery of the heart, muscles and other tissues after exercise. An effective cool-down consists of a gradual reduction in activity levels for 5-10 minutes followed by a comprehensive stretching program.

2. Fitness

Injuries can occur at any time during a game or training session. However, studies have shown that they are more common when a player is fatigued. This means that an adequate level of fitness is of the utmost importance in preventing injuries.

3. Obey the Rules

Many of the rules of sport are specifically designed to create a safe playing environment. All players should be encouraged to learn and observe both the written and unwritten rules of the game. Players should be continuously reminded of the importance of good sportsmanship and fair play.

4. Playing Areas and Facilities

Padding of goal posts, maintenance and condition of the playing surface and an adequate distance between the boundary line and fences and spectators are important injury reducing measures which should be undertaken at club level.

5. Protective Devices

Unlike many other contact sports, football has evolved as a game played with a minimum of protective equipment.

A mouthguard, however, is essential for all players. Mouthguards are a must for both training and games. In addition to protecting the teeth and the gums, mouthguards reduce the incidence and severity of concussion, lessen the risk of a fracture of the jaw and protect the lips and cheeks from lacerations.

6. Environmental Conditions

Fluid Replacement
Players who are unfit or overweight are more susceptible to heat illness. Coaches should be familiar with the symptoms of heat stress such as cramps, headaches, dizziness and uncharacteristic lack of coordination. Regular intake of fluid reduces the risk of heat illness and enables better maintenance of physical and mental performance. Fluid replacement is very important and coaches should be aware of the following points.

• Thirst is a poor indicator of fluid replacement
• Therefore drink before you are thirsty
• Plain water is the best fluid replacement
• The following quantities of water are advisable:
• 45 minutes before event: one or two glasses of water
• During event: one glass of water every 15 minutes
• After event: water should be consumed regularly to replace fluid loss (Amounts will depend on the weather conditions)

Cold
Cold weather can have life-threatening consequences. However, it commonly causes injuries by cooling warm muscles.

Long breaks will cause the body to cool down, thus players should be encouraged to wear adequate warm clothing such as tracksuits. Coaches should plan training sessions to avoid long breaks. Another warm-up period may need to be considered if long rest periods cannot be avoided.

7. Manage Existing Injuries Properly

Returning to play too early after injury can make the player susceptible to further injury. The coach should ensure that the risk of recurrence of injury is reduced. Protective strapping and the concentration on muscle stretching and a strengthening exercise routine before play will assist in preventing a recurrence of the injury.

8. Illness

During times of illness the player's body is particularly vulnerable, with the risk of damage to tissues or organs being very high. Thus, when ill or feverish, the player should not participate.

9. Balanced Competitions

It is important to keep the competitions balanced in order to reduce injuries. Consideration should be given to age, size, sex, strength and skill of the players when organising competitions.

10. Common Sense

Common sense tells us that it is far better to prevent injuries than it is to treat them.