I’m a London based Physiotherapist who drives down to Brighton for treatment sessions. Enough said!
KF
This guide has been born out of our 14 years experience in working with and treating footballers aches, pains and injuries. From Sunday league to professional players we’ve helped hundreds of players over the years combat injury and improve their game. Here we address the most common causes of injury and problems that affect your performance on the pitch. They are based on our experience helping footballers with their injuries and come from our extensive bio-mechanical knowledge. If you’d like to discuss any aspect of them, or you have an injury or niggle you are concerned about then please give us a call now on 01273 921831.
1. Lumbar Extension
This will help with making your quads feel less heavy when you’re running around the pitch. Ideally this should be performed over the back of a Swiss Ball but if you don’t have one you can use the back of the sofa or edge of a bed. Simply arch backwards over the Swiss ball (or whatever you are using) and let the arms and legs hang in a relaxed fashion. You should feel a stretch through your stomach. You may get a sensation in your back also. So long as this is not painful carry on. Hold for a minimum of one minute. Longer if you can cope with all the blood rushing to your head! This is great for improving performance and also for anyone who has any kind of injury, particularly knee and quad issues.
2. Half Moon
Another great one for those who struggle with tight quads or knee pain. When the quads are doing too much work your obliques on the same side will tighten. To avoid this stand upright with your hands above your head. From this position bend over to the side as shown – making a half moon shape. You may feel the stretch anywhere along the outside of your body. If you feel a compressive sensation on the side to which you are bending then try the other way first and see if that eases the compression. Hold each stretch for a minute on each side.
3. Squat with Pelvic Thrust
Can be done without weight, with a bar bell or with dumbells. Take your feet so that they are shoulder width apart and ensure the toes are pointing forwards – not splayed out to the side. From there push you backside out behind you by bending at the knees to about 90 degrees. Try to make sure that as you go down your knees do not go beyond the front of your toes. As you come back up to the top of the squat throw your pelvis forwards (much like a pelvic thrust) and squeeze your glutes. This will give you more power and pace when running and open up the hip flexors to encourage correct functional movement for glutes, hamstrings and quads.
4. Quad Stretch with Pelvic Tilt
Just a little tweak on an old favourite to make it more effective. Pull the foot up behind the back side as shown in the picture to get to the point where you start to feel a stretch in the quads. From there push the pelvis up and out, like a pelvic thrust, and this should increase the stretch through the quadriceps and in the hip region. Great for tight quads and knee pain.
5. Quad Extension
A progression on from the last exercise. Some people are more flexible than others so the previous stretch may not have quite hit the spot. This not only stretches the quads but also the muscles which work with the quads to affect their efficiency. Start by sitting on your heels on the floor. Reach your hands out behind you to open up your pelvis and place your hands flat on the floor behind you. This will increase the stretch. If you need to increase the stretch further push the pelvis upwards until the stomach is flat as shown.
6. Hamstring Stretch
A standard stretch with a twist to make it more effective. Start by placing the foot on something about table height – flexible people will need something higher, the inflexible will need something lower. When the foot is up on the table in front of you lean forwards with your upper body to bring the stretch on. Come back up to upright. This time rotate the foot outwards and then lean in again. You will feel the stretch in a slightly different place – it may tighter, it may be looser. Come back to upright. Then rotate the foot inwards and repeat. Find out which stretch is ‘hitting the spot’ best for you and focus on that one.
7. Neck Stretch
Some footballers are a little bit too tense which can result in getting a tight neck and shoulders. Biomechanically this has a knock on affect and can affect your hamstring length and glute strength. Simply stand and bow your head and apply over pressure with your hand downwards. You should feel a stretch at the back of your neck. You may even feel the stretch spreading lower down your back. Hold for about a minute and repeat a couple of times.
8. Calf Stretches
Many footballers suffer from tight calves. The standard stretch is to lean against a wall, take your leg out behind. Whilst keeping the heel down, lock your knee straight and this will stretch your calf. From this position bring the foot slightly forward – turn the toes inwards slightly and bend at the knee – you should feel this stretch a bit lower and deeper into your calf muscles.
9. Adductor Stretch
The kicking muscle stretch. To start lift one leg on a table as in the hamstring stretch above and as shown in the picture. This time rotate the foot inwards completely so your inside ankle bone is on the couch. Now drop down by bending the leg you are standing on to increase the stretch. This is also great for anyone with knee pain.
10. Sit and Reach
Another one for those tight hamstrings. This addresses the biomechanics of why hamstrings are tight. Sit on the floor in front of a wall and put your feet fleet against the wall. From there simply reach forwards as far as you can. You will feel this in your hamstring and potentially back and calves also. If this stretch is too painful for you back away from the wall and point your toes instead. This should make the stretch a little more comfortable.
Contact Us
Call us now 01273 921831
I thought physiotherapists would just look at the symptom and not seek the deeper cause, but Brighton Sports Therapy’s holistic approach was a detailed analysis of how one stands in the world and how one finds their feet in the world. Life will affect us on many levels and these guys are trained to go through physical and psychological events that manifest in physical injury.
SH
I first went to see Brighton Sports Therapy about a calf injury. It soon became obvious this was going to be a life changing discovery. The holistic assessment and treatment has really helped me to improve my fitness and health. An old serious leg injury that every other physio has advised was hopelessly damaged is now much improved and I have a much more mobile ankle. I have made and continue to make progress and learning about my physical health has helped me identify the stressors in my life I need to change to become healthier and happier.
Kaz
Having been to several physio’s over the years I was pleasantly surprised to find that the approach undertaken was more holistic in nature and went above and beyond what I have experienced in treatments previously. For my injury, this involved looking beneath the initial symptoms and delving into both physical and emotional stresses that may have also played their part. The 90 minute appointment system works so much better than a typical appointment as it allows the therapist to work really deeply on the issues, working in harmony with your body rather than providing a textbook treatment.
DD
After having over 10 years of knee pain and seeking so many different types of therapy, I was resigned to the fact I was always going to be restricted in my choices of ways to train, always fearfully avoiding certain exercises and being constantly aware of the niggling pain. I’m so grateful BST got recommended to me. Their alternative approach has given me a new lease of life. I am running with no pain again, have more energy and a much more fearless mindset . Thanks so much.
NM
Brighton Sports Therapy have been a massive help through a difficult time with my complex and historical back problems. Their approach is holistic, connecting mind, body and spirit. His work helped me to recover and find new ways to deal with future back problems and look at the underlying cause. I would highly recommend them for both help with physical and emotional issues and will be sure to go back to them in the future should I require treatment.
CR
I contacted Brighton Sports Therapy because I have RSI and didn’t feel in control of it. It has literally changed my life. They have a wonderfully kind and holistic approach – helping me to be more aware of how stress affects my body and teaching me techniques to manage it mentally and physically.
TE
Brighton Sports Therapy fixed a long term problem in spite of me being a useless patient who doesn’t even know what a squat is. Don’t let the name fool you, they also help lazy idiots!
TC
Everyone at this physiotherapy clinic is fantastic. I have nothing but praise for these therapists. If you are in need of physiotherapy this is a place you simply must go to.
FD
Disclaimer: The testimonials above are the opinion of a few of our clients. Results to treatment cannot be guaranteed. We can guarantee we’ll be doing everything we can get you back to your best ASAP.
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We hope you find these exercises useful. We have many high quality footballers across the country following this regime with excellent results – so don’t miss out on the benefits to your game.
If you have any kind of injury you’d like us to look at then please give us a call on 01273 921831 . We’ll do everything we can to help you getting back to playing your best as quickly as we can.