How To Recover From A Football Injury – 10 Top Tips To Get You Back In The Game.

We’re super excited to see the number of women and girls taking up football shooting through the roof– hooray! We thought it was high time to give you our top 10 tips on how to recover from a football injury!

If you play the beautiful game regularly, there’s one thing that can’t be avoided – injuries. Whether it’s a sprained ankle, a pulled muscle, or something even worse, football players are at risk of getting hurt on the pitch. But the good news is that you can recover from your football injuries and get back to fitness.

Here are our 10 top tips that will help you heal and get back in the game.

Disclaimer: We are not doctors! These are the things that work for us. Please seek professional medical advice for your injuries if you need it.

Top 10 tips to help you recover from a football injury

Football is a physically challenging sport that can result in injuries ranging from mild sprains to severe fractures.

Recovering from a football injury takes time, patience, and effort.

If you’re passionate football player who has suffered an injury, don’t lose hope! Here are 10 top tips to get you back to fitness.

#1. Rest

How to recover from a football injury - Rest is crucial during the healing process.

When you get injured, the first thing you need is rest.

You need to give yourself time to heal, and pushing yourself too hard can make things worse. Take a break from football and any other activities that put pressure on the injury.

#2. Ice

Ice and heat therapy can be effective in reducing pain and swelling infographic

Ice is an effective way to reduce swelling and inflammation.

Apply an ice pack to the injured area for 20 minutes at a time, several times a day. This will help reduce pain and speed up the healing process.

#3. Compression

compression top tip

Wrap a compression bandage around the injured area to apply pressure and limit movement.

This will help you avoid further injury and speed up the healing process.

#4. Elevate

elevating the injury infographic

Elevating the injured area can also help reduce swelling.

Prop up your injured leg or foot with a pillow or cushion, and keep it elevated as much as possible.

#5. Pain relief

Sometimes pain relief is necessary to help you cope with ongoing pain or soreness infographic

If you’re in pain, you can take over-the-counter pain relief medication such as ibuprofen.

These medications can help reduce pain and inflammation, but be sure to follow the recommended dosage.

#6. Stretching

Stretching can help improve flexibility and prevent future injuries infographic

Once your injury has started to heal, you can begin doing gentle stretches to help increase your range of motion and prevent stiffness.

Be sure to only stretch within your limits and avoid pushing too hard, as this can lead to re-injury.

#7. Strengthening exercises

Work with a physical therapist to help regain strength, flexibility, and range of motion infographic

Strengthening exercises can help you regain muscle strength and prevent future injuries.

Work with a physical therapist or trainer to develop a strengthening program that is safe and effective.

#8. Cross-training

Cross training will help you come back stronger and better equipped to handle the demands of the game woman swimming infographic

While you’re recovering, you may not be able to play soccer, but you can still stay active.

Try cross-training activities such as swimming or cycling to maintain your fitness levels without putting pressure on your injury.

#9. Returning to play

Start with low-intensity activities such as jogging, ball handling drills, and controlled shooting info graphic

When you’re ready to return to football, do so gradually.

Start with light training sessions and gradually increase your intensity. Listen to your body and don’t push yourself too hard, as this can lead to re-injury.

#10. Preventing future injuries

Make sure to listen to your body and rest when you need too. Pushing yourself too hard can lead to re-injury infographic

Finally, focus on preventing future injuries.

Invest in good quality footwear, warm up properly before games and training sessions, and work on your technique to avoid putting unnecessary strain on your body.

Watch and learn: How to recover from a football injury

Here’s a great video that shows you how to recover from a sports injury and have a successful rehab period. It also features rehab stories from top flight football players of how they came back stronger than ever from injury.

How to recover from a football knee or ankle injury.

It’s no surprise that injuries to your ankles and knees are the most common injuries in football!

Whether you’ve torn your ACL or suffered a minor ankle sprain, it’s important to take the right steps to recover properly and get back in the game.

Here’s how to recover from a knee or ankle injury as a football player.

#1. Get a diagnosis and follow your doctor’s advice

If you’re experiencing knee or ankle pain after playing football, the first step is to get a diagnosis from a medical professional.

Your doctor will be able to tell you the extent of your injury and recommend the best course of treatment. It’s important to follow their advice closely in order to give your knee or ankle the best chance at healing properly.

#2. Rest and ice

One of the most important things you can do after a knee or ankle injury is to rest and let your joint heal.

Using ice packs can help reduce swelling and pain, making it easier to move around and get back to your normal routine.

Be sure to give your knee plenty of time to rest and recover before you start exercising again! Trying to do too much too soon is a sure fire way to get injured again.

#3. Start rehab exercises

Once your knee or ankle has had some time to rest, you can start to try some rehabilitation exercises.

These gentle routines are designed to help strengthen your joint and improve its range of motion.

Your doctor or physical therapist can recommend specific exercises that are best for your injury and skill level.

#4. Build up gradually

As you start to feel better, you’ll be keen to get back to playing football. We get it!

But it’s important to build up gradually and not rush back onto the pitch too soon.

Slowly increase the intensity and duration of your workouts. Listen to your body and stop if you feel any pain or discomfort. Your joints will thank you!

#5. Use supportive and protective gear

To help prevent future injuries or making things worse, wear supportive gear like ankle or knee braces or compression sleeves.

These can help stabilize your joints and provide extra support while you play. They give you confidence to get back out there too.

Be careful when kicking, running, and jumping to avoid putting unnecessary strain on your ankle or knee.

Recovering from a knee or ankle injury can be a long and challenging process, but it’s worth it to get back in the game.

With patience and perseverance, you can get back to playing football and doing what you love.

The final score.

Recovering from a football injury can be frustrating, but with these 10 top tips, you can speed up the healing process and get back to fitness in no time.

If the pain persists for more than two days, make sure to get checked out by a doctor as soon as possible.

Remember to rest, ice, compress, elevate, and take pain relief medication when needed.

Once your injury has started to heal, focus on stretching, strengthening exercises, and cross-training to maintain your fitness levels.

Get back to playing gradually and focus on preventing future injuries. With these tips, you can recover from your injury and get back to the game you love feeling better than ever!

This article was written & reviewed by

  • Anna Adams, Creative Director & Content Lead

    Hi there! I'm Anna Adams, your go-to source for all things women's football. I've been crazy about football for over 20 years, ever since I was kicking a ball around with my brothers as a kid. I've turned my passion into a career where I get to share all the cool stuff about football with you. As a content lead, I've had the awesome opportunity to work with various sports brands and publications. Whether it's the latest gear, pro tips, or just some cool football trivia, I'm all about making f...

  • Mia Johnson, Fitness Expert & Football Coach

    Hello! I'm Mia, a high school Physical Education teacher in Surrey, UK by day and a football blog contributor by night. My journey with football began just like any other enthusiastic player - on a local field, chasing after a ball and dreaming big. Football became my way to teach, inspire, and connect with others. In the classroom (and on the field), I'm all about promoting fitness, teamwork, and the pure joy of sports. Writing for the blog lets me extend this passion to a wider audienc...