With the FIFA World Cup in full swing, we sat down with Dr. Ashish MASKAY, Orthopedic Surgeon and Dr. Nenad Andjelkov, Senior Consultant of Orthopedics and Sports Medicine with certified FIFA Diploma in Football Medicine at Shanghai United Family Hospital to break down the most common injuries on the pitch — and what you can do to lower your risk.

Ankle Sprains

There are three ligaments on the outer side of the ankle — and they're the most vulnerable. When you cut sharply, land off-balance, or take contact from an opponent, the ankle rolls inward and these ligaments get stretched beyond their limit.

Severity Grades

⚠️ Whether you're a professional or an amateur, ankle sprains deserve serious attention.

Prevention

• Train ankle stability and proprioception - your ankle's ability to protect itself in unstable positions
• Single-leg balance drills - one of the simplest and most effective daily practices
• Professional taping - before high-intensity matches for extra protection

These strategies apply equally toprofessional athletes and recreational players.

Knee Injuries (ACL)

The ACL sits inside the knee joint, stabilizing it during movement. Injuries most often happen during sudden pivots or awkward jump landings, when the knee collapses inward.

Who Is at Higher Risk?

📊Female athletes face 2 to 8 times higher ACL injury risk than males — linked to hip structure that increases knee valgus tendency, muscle strength imbalances, and hormonal effects on ligament laxity. — Research published inBone & Joint Open

A torn ACL typically requires surgical reconstruction, with a rehabilitation timeline of 9 to 12 months.

Prevention

• Neuromuscular training — teaching your body to actively control knee position during landings and pivots
• The FIFA 11+ warm-up program - was designed specifically for this purpose
• According to research published via NIH, the program reduces overall injury risk by approximately 30%, with particularly significant effects on ACL protection

💡 This warm-up is worth taking seriously — whether you're playing in a league or just kicking a ball around on the weekend.

Hamstring Strains

Thehamstrings are the group of three muscles at the back of the thigh, responsible for controlling leg acceleration and deceleration when you run and kick. Strains happen when your leg swings forward at high speed and the muscle is simultaneously stretched under enormous tension.

The Recurrence Problem

📊 According to theUEFA Elite Club Injury Study, hamstring strain recurrence rates in professional football range from20% to 33% — most often because players return to play before fully recovering.

Prevention

• Nordic hamstring curl— one of the most evidence-based tools available
• According to a systematic review and meta-analysis published onPubMed, injury prevention programs that include the Nordic hamstring exercise reduce hamstring injury rates by up to51%in the long term
• Thorough dynamic warm-upis non-negotiable
• Never force a full-speed sprint when fatigued — fatigue is one of the single most important risk factors