3 essential knee strengthening tips for soccer players

3 essential knee strengthening tips for soccer players

When I played with the Vancouver Whitecaps during my 2nd year I tore some cartilage in my knee the start of the season, which lead to a surgery (scope). So with the rehab came learning the ways to rehab, which I want to share with you. My physio (shout out to Nico!) in Vancouver would have me doing low impact exercises to strengthen the knee back up without any pain. The good news is with good doctors and physios I was back to playing in a game 12 days later! 

My first game back the plan was to be a substitute so I could come back slow my first game. The week leading up to the game several teammates go hurt so the coach asked me if I could start, so of course I said yes. I played great and felt better, but the only thing I wish I could have taken back was not to play as many games so early coming off that surgery.

That week we traveled West Coast to East Coast to play 3 games and then come back home for a 4th game. With a knock to my knee during the 2nd game and then playing my 3rd game in 6 days, my knee was very swollen which ended up taking my knee longer to fully heal – 4 months later. I think if I would have come back that week slower, I would have felt better in the months that followed.

Coming Back from an Injury

So as you come back from injury make sure you’re not only strong enough to play but that you don’t come back doing too much in that short period.   In regards to your fitness, REST is one of the most vital pieces of the puzzle. Same thing in college when I had a different surgery during the off-season before my Junior year. I had surgery in the Spring and rehabbed my body well, with good Summer workouts on my own.

Then in Pre-Season did too much the first week and probably should have done more bike or running in the Summer to prepare. It’s one thing to work out on your own doing rehab or just running on your own, but when you get back to team practice your body goes through much more. You want to be careful coming back during a pre-season or several games in 1 week.

Knee Strengthening Exercises

NOTE: Before doing these exercises you should warm up with a jog or on a bike and then get a stretch.

  1. Standing with the wall to your side, you put the ball at your hip.  With the inside foot closest to the wall being bent with the far leg away from the wall will be the only foot on the ground, you start with your knee straight and then bend down slow just 2 inches. You are not going down very far because you don’t want to put pressure on the knee. Core Flexed  Tight.
  2. Standing back to wall with the ball between you and the wall. You will have one foot on the ground while performing the exercise on the video I provided on this page. Notice while bending my knee that is on the ground I use my arm to make a running motion and keep my Core Flexed Tight.
  3. Hamstring – Lying on your back you bring your feet on top of the ball and curl it in towards to by bending your knee and keeping your core tight. Then straighten your legs making the ball go away from you. ALL with your Core Flexed Tight.

Each exercise should be done keeping the core tight – I cannot stress this enough.

 

*DISCLAIMER: I am not a physician, physical therapist, etc. However, I am a former professional athlete who has been through the training, surgeries, rehabilitation, etc. Always consult a doctor for injuries.