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. . SPORTS MEDICINE : SPORTS: INJURIES : SPORTS: SOCCER: How to Avoid Common Soccer Injuries: Key Advice from MLS Medical Coordinator . . How to Avoid Common Soccer Injuries: Key Advice from MLS Medical Coordinator By John Gallucci Jr, Bleacher Report UK April 9, 2014 http://bleacherreport.com/articles/ 2022710-how-to-avoid-common-soccer-injuries-key-advice- from-mls-medical-coordinator#articles/2022710-how-to-avoid- common-soccer-injuries-key-advice-from-mls-medical-coordinator . A shorter URL for the above link: . http://tinyurl.com/l9qrp2e . . MLS medical coordinator John Gallucci Jr. is the author of "Soccer Injury Prevention and Treatment: A Guide to Optimal Performance for Players, Parents, and Coaches" to be published this June. In a guest column for Bleacher Report, he outlines how players of all abilities can help avoid the most common injuries. . Statistics tell us that over 600,000 people a year are hurt while playing soccer in the United States. Yet, if we start to use some common sense, some of these injuries can be prevented. . Soccer is growing each and every day throughout the nation and still, we make the same training mistakes. The following are some simple concepts to decrease the most common injuries incurred while playing soccerwhich include strains, sprains, contusions, overuse injuries and hydration issues. . To start, a couple of easy concepts of prevention that are also detailed in my book, "Soccer Injury Prevention and Treatment," include keeping physically fit and to make sure you are in good physical condition at the beginning of the soccer season. . Throughout the year you should try and keep yourself on a comprehensive strength and aerobic workout program to maintain fitness as it is important both in and out of season. This will help to decrease the occurrence of injuries such as strains and sprains. . Besides strength and aerobic fitness, your body needs to be warmed up before playing, whether it be practice or a 90-minute game. I always recommend a good warm up to get the body sweatingusually about 10 minutes of a combined jog, jumping jacks, jump rope etc. will suffice. . Now its time to do a dynamic stretch by going through some soccer-specific movements such as high knees, back pedals, carioca, butt kicks and side shuffle. After this routine your body will be warmed up and ready to play. A proper warm-up and stretching routine are key to preventing soft-tissue injuries because if the muscle is cold and you do something explosive, you can end up tearing it. . And, the biggest common sense concept of all ishydrate, hydrate, hydrate! Our body is made up of over 60 per cent water and our blood consists of 90 per cent water. Common sense would be that we need WATER. Our joints need lubrication. Our organs need hydration to work effectively and our muscles need good, hydrated blood to stop cramping and spasms. . . The complete article may be read at the URL above. . . 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