By OkayGoal 
Soccer is one of the fastest-growing sports for girls worldwide. It builds strength, resilience, confidence, and teamwork. But like any sport, it comes with a risk of injury. Girls, in particular, may be more susceptible to specific injuries due to differences in anatomy, muscle balance, and biomechanics. The good news? Many of these injuries can be prevented with the right training, warm-up, and recovery strategies. It’s always the best approach to train from a preventative mindset. When you do your best to preserve and prepare your body–things still may happen due to unfortunate circumstances–but you can heal without regrets.
Here are five of the most common injuries in girls’ soccer and how to help keep players safe.
ACL (Anterior Cruciate Ligament) Tears
What is it? An ACL tear is a knee injury that often happens when a player changes direction quickly, lands awkwardly from a jump, gets hit on a specific angle, or stops suddenly. Girls are at a higher risk of ACL injuries than boys due to differences in hip and knee alignment, as well as hormonal and neuromuscular factors.
Prevention tips:
Strengthen supporting muscles: Focus on the hamstrings, glutes, and quads to provide stability to the knee joint.
Work on landing mechanics: Practice jumping and landing with knees slightly bent and aligned over the toes.
Incorporate agility training: Ladder drills and cone work can train safe cutting and pivoting techniques.
Use a proper warm-up program: FIFA’s 11+ warm-up routine is proven to reduce ACL injury risk.
Ankle Sprains
What is it? An ankle sprains occur when the ligaments around the ankle are stretched or torn, usually from rolling the foot inward while running, tackling, or stepping on uneven ground. A sprain can happen by getting hit from the outside of the ankle as well–although less common due to stronger ligaments on the inside of the ankle.
Prevention tips:
Strengthen ankle muscles: Include calf raises, ankle circles, and resistance band exercises in training.
Improve balance: Single-leg stands/exercises and wobble board exercises build stability.
Wear proper footwear: Cleats should fit well and provide adequate support. When training off the field running or in the gym, opt for a wide toe box shoe such as Flux Footwear.
Tape or brace for extra support: Players with a history of ankle injuries may benefit from additional external support during games.
Concussions
What is it? A concussion is a type of brain injury caused by a bump, blow, or jolt to the head. In soccer, this can happen from head-to-head contact, falls, or being struck by the ball. Girls may be at higher risk for prolonged recovery times compared to boys.
Prevention tips:
Practice proper heading technique: Use the forehead, keep the neck strong, and engage core muscles when heading the ball.
Strengthen the neck: Resistance band neck exercises can help reduce head acceleration on impact. Progress carefully with these exercises.
Be aware of surroundings: Good communication on the field helps avoid accidental collisions.
Follow concussion protocols: If in doubt, sit out—never return to play until cleared by a medical professional.
Hamstring Strains
What is it? A hamstring strain happens when the three muscles that make up the hamstring in the back of the thigh are overstretched or torn. This often occurs during sprinting or sudden accelerations.
Prevention tips:
Warm up before high-speed drills: Gradually increase running intensity during practice.
Strengthen the hamstrings: Include exercises like Nordic hamstring curls, bridges, and deadlifts.
Stretch after activity: Dynamic stretching before, static stretching after.
Balance muscle training: Strengthen the quads and hamstrings evenly to avoid imbalance.
Shin Splints
What are they? Shin splints cause pain along the inner shinbone, often from overuse, running on hard surfaces, or wearing improper footwear. Pain on the outer side of the shin is typically mistaken as shin splints. However, this pain is usually due to progressing too quickly in training and overlooking training a muscle called the tibialis.
Prevention tips:
Wear supportive shoes and cleats: Replace worn footwear before it loses cushioning. A wide-toe box shoe from Flux Footwear is highly recommended.
Gradually increase training intensity: Avoid sudden spikes in running volume.
Strengthen lower leg muscles: Toe raises, heel walks, and resistance band exercises help absorb impact.
Run on softer surfaces when possible: Grass is easier on the legs than concrete or turf.
There are some general injury prevention tips for socceristas. Beyond targeting specific injuries, overall safety comes down to preparation, conditioning, and recovery.
Here are some universal tips:
- Dynamic Warm-Up: Spend 10–15 minutes on dynamic stretches (high knees, butt kicks, walking lunges) before training or games.
- Cool Down: Gentle jogging and static stretching post-practice help reduce muscle tightness.
- Strength Training Year-Round: Two to three sessions a week of age-appropriate resistance training improves power, stability, and injury resilience.
- Adequate Recovery: Sleep and rest days are just as important as practice for performance and injury prevention.
- Hydration and Nutrition: Proper fueling supports muscle repair and keeps players alert and coordinated on the field.
The takeaway is soccer is an incredible sport for building athleticism and confidence, but the injury risk is real—especially for girls. With smart, well-rounded training, proper technique, and consistent injury-prevention exercises, players can stay strong, safe, and ready to enjoy the game for years to come. Prevention isn’t just about avoiding being sidelined; it’s about empowering young athletes to understand how their bodies work, that they have control in their conditioning, and to play their best every time they step on the field without fear.
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