3. Any five common injuries and its prevention (include picture).

Ans. Following the five common injuries and its prevention.

1. Hamstring strain
2. Ankle sprain
3. Groin strain
4. Shin splints
5. Knee ligament injuries

1. Hamstring strain:
The hamstring, which run from behind the knee up the back
of the leg to the gluteal, are possibly the most important muscles in the
footballer’s body. Controlling both speed over the ground and power when
kicking the ball.
A hamstring injury is a strain or tear to the tendons or large muscles
at the back of the thigh. Hamstring strains typically take two to four weeks to
heal. (grade1), where as it could take month to recover from a muscle tear
(grade2 or 3).
A hamstring injury can occur if any of the tendons or muscles are
stretched beyond their limit. They often occur during sudden, explosive
movement, such as sprinting, lunging or jumping.
Prevention:
 Focus on the pre-match warm up with the series of dynamic
Stretches to loosen your calves thighs and posterior muscles.
 Then move on to Shorts sprints, punctuated by longer jogs.
2. Ankle sprain:

The ankle utilize three different joints to create its wide range of
movement while undoubtedly useful to the football player, the complicated
structure requires a series of ligaments to connect its many bones together.
Roll your foot over or away from your center of gravity and these ligaments are
liable to become stretched (grade 1), partially (grade 2) or actually snap (grade
3).

Hence, an ankle sprain can consign you to the sidelines for anywhere between
one week or three months.

Prevention:
 Stretch before and after match.
 Do special exercises that strengthen the muscles around your
ankle.
 Always use ankle protection during match.
3. Groin strain:

A groin strain is an injury or tear to any of the adductor muscles of

the thigh. These are the muscles on the inner side of the thigh. This muscles helps
to stabilize the trunk and move the legs inward. The Adductor Magnus is the most
commonly injured structure. These adductor muscles run from the pubic region of
the pelvis down the inner thigh. Mild strains involve overstretching of the muscles,
whereas more severe strains can involve extensive tearing of the muscle fiber.
Sudden movements usually trigger an acute groin strain. Such as kicking, twisting
to change direction while running, or jumping.

Prevention:
 Do a dynamic warm-up
 Stretch the inner thigh and outer thigh muscles on daily basis.
 Strengthen the lateral hip muscles, mainly the gluteal muscles.
4. Shin splints:
It is the pain relates to tenderness in the shin bones (tibia) - The large
bone in the front of lower leg. Shin splints is common in football player because
they involve a lot of running. One of the most common reason for this pain is
overuse (especially when increasing training load).

The exact cause of the pain is unknown. It may be caused by the tendons and
muscles that run the length of the shin pulling on the bone and creating
inflammation.

Prevention:

 Wear a proper fitting athletic shoes.

 Slowly build your fitness level.
 Avoid sudden increases in physical activity.
5. Knee ligament injuries:
It is the most common injuries for footballer, where the
knee has a four ligament, which are all liable to stretch and even rupture when
twisted – but it’s the ANTERIOR CRUCIATE LIGAMENT (ACL) that
footballers really have to worry about this. The ACL connects to the thigh bone
to the shin bone, preventing the latter from extending too far forward beyond
the knee.

The ACL is most often stretched or a torn by a sharp change in direction,

landing wrong from a jump, or the most common a blunt force hit to the knee,
such as in football tackle. The incident usually needs to happen at speed.
Muscle weakness or incoordination predispose footballer to a ligament sprain or
tear.

Prevention:

 Practice proper landing techniques after jumps.

 When you pivot, crouch and bend at the knees and hips, this
reduces stress on the anterior cruciate ligament (ACL).
 Strengthen your quadriceps muscles.