A soccer player lying on the ground with his head in his hands. He is wearing a blue jersey and white soccer cleats. His body is covered in sweat and his arms are stretched out to the sides.

How to Prevent Common Soccer Injuries

July 16, 2026

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As the men's 2026 FIFA World Cup brings renewed excitement to soccer, you may be inspired to hit the field. Whether you're playing in a recreational league, joining a pickup game, or cheering a young athlete, knowing how to recognize and prevent common injuries can help keep players healthy all season.

“During the World Cup, many athletes are energized and commit themselves to high-intensity training with dreams of making it to the next level,” says Christopher Ahmad, MD, an orthopedic surgeon and chief of sports medicine at Columbia. “Reaching for the stars is excellent mentally and physically, but a major problem is injury.”

Dr. Ahmad knows the game from both sides. As a former Columbia University men's soccer player who experienced an injury and the head team physician for the New York City Football Club from 2015-2021—including their Major League Soccer Cup championship season—he has spent his career helping athletes recover from and avoid injuries.

Dr. Ahmad breaks down three of the most common soccer injuries he sees, how they’re treated, and shares strategies for preventing them—whether you’re a pro or new to the sport.

What are the most common soccer injuries?

Concussion

Concussions are the most common injury in soccer, making up nearly one-quarter of all soccer injuries.

Concussions can happen to any player after a collision with another player, a fall, or heading the ball. Concussions are a type of traumatic brain injury and can have lifelong effects if not managed properly, so any soccer player sustaining a blow to the head should be evaluated by a medical professional.

Symptoms can occur immediately or within minutes or hours after the injury and include:

  • Loss of consciousness
  • Seizures
  • Loss of coordination or balance problems
  • Nausea
  • Headache
  • Difficulty concentrating
  • Sensitivity to light or noise
  • Mood swings

Even if concussion symptoms resolve quickly, that player should not go back into a game or attend practice. Columbia Orthopedics has a dedicated concussion program that provides in-depth diagnosis and recovery treatments to return athletes to play.

ACL tears

The anterior cruciate ligament (ACL) helps stabilize the knee. It can be torn or sprained in any activity involving sudden stops, changes in direction, or jumping, so soccer players are especially vulnerable.

ACL injuries can happen to any player, but women and people assigned female at birth are at higher risk. Most athletes with ACL injuries require surgery and physical therapy to safely return to play. Without proper diagnosis, treatment, and rehabilitation, ACL injuries can recur and lead to long-term knee pain and instability.

Hamstring strains

During the World Cup, some players are often sidelined with hamstring strains. Hamstring strains occur when one or more of the muscles along the back of the thigh are overstretched or torn. They can happen during sprinting, kicking, or sudden acceleration.

Symptoms may include:

  • Sudden pain in the back of the thigh
  • Tightness or weakness
  • Swelling
  • Bruising

Most hamstring strains improve with rest, rehabilitation, and a gradual return to activity. In some cases, platelet-rich plasma (PRP) can help accelerate recovery by injecting a person’s own blood platelets in the injury site. Studies show that PRP is an effective alternative to surgery.

How to prevent soccer injuries

“The worst and most devastating injuries can take such a lengthy time to recover from that careers are profoundly impacted,” says Dr. Ahmad. “That’s what every athlete fears, and that’s what I help prevent and treat every day.”

Adopting these habits can help you stay on the field:

  • Warm up and stretch before every practice and game to prepare muscles for activity.
  • Build strength year-round. Strengthening your muscles improves stability and helps protect your joints.
  • Wear properly fitting shin guards and cleats that are appropriate for the playing surface.
  • Increase activity gradually after returning from an injury.
  • Don't ignore pain or concussion symptoms. Early treatment can help reduce the risk of more serious injuries or complications.

"Just 10 minutes of focused exercise a few times a week can keep players healthy,” says Dr. Ahmad. “When coaches and parents make prevention part of athletes’ regular routines, the team will play better and feel better."

Christopher Ahmad, MD, is chief of sports medicine and the Lila Acheson Wallace Professor of Orthopedic Surgery at Columbia University Vagelos College of Physicians and Surgeons. He is also the head team physician for the New York Yankees and various high schools in New York City and New Jersey. He was the head team physician for the New York City Football Club from 2015 to 2021.

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