I've been playing football (soccer) most of my life, from the pitches back home in Buncrana to Sunday league here in Toronto. These days I spend a lot of my week treating players, from weekend warriors to lads who train four nights a week. The same handful of injuries come through my door again and again.
Here are the most common ones I see, what's actually going on, and where massage fits in.
1. Shin Splints
Shin splints show up as an aching pain along the inside edge of the shinbone. They're really common at the start of a season, when training suddenly ramps up, or when you switch between grass, turf and indoor surfaces.
The muscles running down the front and inside of the lower leg get overloaded and tight, and they pull on the tissue around the bone.
How massage helps: Working through the calf and the muscles along the shin can ease that tension and take some of the pull off the bone. I'll usually look at your calves, ankles and feet too, since tightness there often feeds into it.
Worth knowing: If the pain is sharp, in one specific spot, or there even when you're resting, get it checked. That can be a stress reaction in the bone, and it needs proper assessment.
2. Hamstring Strains
The classic football injury. You're sprinting for a through ball, and you feel a grab or a pull at the back of the thigh.
Hamstrings take a huge load in football: sprinting, stopping, kicking and stretching for tackles. Tight or fatigued hamstrings are more likely to strain.
How massage helps: Hamstring strains are one of the injuries I treat most. Massage works directly on the strained muscle, easing guarding and tension, improving blood flow to the area and helping the tissue heal and move properly again. Combined with the right stretching and strengthening, it can get you back on the pitch sooner and with more confidence. I'll also look at your hips, glutes and lower back, since they often play a part in why the hamstring went in the first place.
3. Groin Strains
Groin injuries are common with all the twisting, turning and side-footed passing in football. The adductor muscles on the inside of the thigh get overworked, especially in players who change direction a lot.
How massage helps: Releasing tension through the adductors, hips and lower back can ease stiffness and help you move more freely. The hips and core are often part of the picture, so I'll look at those as well.
4. Calf Strains and Tightness
Calves do a lot of work in football, and they're often the first muscles to cramp or tighten late in a game. Older players especially will know the feeling of a calf going mid-sprint.
How massage helps: Calf work is one of the most common things I do with players. Keeping them loose can help with recovery between sessions, and it often helps with shin and ankle niggles too.
5. Ankle Sprains
A bad tackle, a dodgy landing or an uneven pitch, and over goes the ankle. Most players have rolled one at some point.
How massage helps: Massage isn't for the first few days of a fresh sprain. Once things have settled, it can help with stiffness in the surrounding muscles, and work through the calf and foot can help you get your movement back.
Where Massage Fits In
Massage is a hands-on treatment for these injuries, not just a nice extra. As a Registered Massage Therapist, I assess what's going on, treat the injured tissue directly, and give you stretches and exercises to keep the progress going between sessions. What massage won't do is make you faster or stronger on its own. It gets you recovered and moving well, so you can train consistently, and that's what makes you a better player.
Sleep, sensible training and a proper warm-up do a lot of the heavy lifting. Massage works best as part of that bigger picture.
If you've got a severe injury, like a suspected tear, a lot of swelling or bruising, or pain that's getting worse, see a physiotherapist or doctor first. I work with physios in the city and I'm always happy to refer you on, or work alongside them as part of your recovery.
Book In
If you're dealing with any of these, or you just want to stay on top of things through the season, I'd love to help. I'm a Registered Massage Therapist with a sports science background, based at 1 Dundas Street West in downtown Toronto.
You can book online at conormcbridermt.ca
