Football Injury Tips from Arsenal Physio Vijay Randhawa

I'm Vijay Randhawa, a physiotherapist at Arsenal FC and here at Kinetic.

Across all levels of football — from grassroots to the professional game — the same injuries account for the majority of time lost. The difference at elite level isn’t luck. It’s how we prepare, train, and manage players.

Below are the three most common football injuries and the key principles we focus on to reduce risk.

1. Hamstring Strains

Hamstring strains are one of the most frequent injuries in football.They typically occur during sprinting and rapid acceleration, especially when fatigue builds late in games or training.

Why they happen

• Inadequate hamstring strength

• Poor load and fatigue management

• Over-reliance on stretching instead of strength work

How to reduce your risk

• Prioritise hamstring strength, particularly slow and controlled loading

• Don’t rely on stretching alone

• Avoid sudden spikes in training intensity

  
  

2. Ankle Sprains

Ankle sprains are extremely common — and the risk of re-injury remains high if rehabilitation is incomplete.

Why they happen

• Reduced ankle strength and control

• Previous sprains not fully rehabilitated

• Poor balance and single-leg stability

How to reduce your risk

• Strengthen the ankle through full ranges of motion

• Include balance and single-leg control work

• Complete proper rehab before returning to full training and matches

  
  

3. Knee Injuries (Including ACL & Meniscus Issues)

Many knee injuries are labelled as “bad luck,” but they are often linked to poor movement control.

Why they happen

• Weak hips and glutes

• Poor control during landing, cutting, and deceleration

• Playing through pain or swelling, which alters mechanics

How to reduce your risk

• Build strength in the hips, glutes, and quadriceps

• Train proper landing and change-of-direction mechanics

• Address pain and swelling early rather than pushing through it

  
  

Final Thoughts

At elite level, injury prevention in football is about consistency.

It comes down to:

• ✔ Regular, well-structured strength training

• ✔ Smart management of training loads

• ✔ Addressing small issues before they become bigger problems

These principles apply whether you’re playing recreational football or training multiple times per week.

If you’re dealing with pain, recurring injuries, or want to reduce your injury risk, please don’t hesitate to book an appointment. Early intervention is one of the most effective ways to stay fit and available to play.

Train smart. Stay match fit.