Dr. Ayoosh Pareek is a board-certified orthopedic surgeon at Hospital for Particular Surgical procedure (HSS), specializing in sports activities drugs and sophisticated joint reconstruction. His huge expertise of soccer has gained awards and concerned caring for each leisure and elite athletes, having been a workforce physician for the New York Mets and New York Knicks.
Now specializing in sports activities accidents of the hip, knee, and shoulder, Pareek collaborates intently with power coaches, trainers, and bodily therapists to assist athletes return to, and keep peak efficiency safely and effectively. M&F put the pertinent inquiries to him to be able to keep on the sphere for longer, and prepare off the sphere smarter.
Thanks for taking the time, Dr Pareek. In your expertise, how do soccer gamers usually prepare in a different way through the low season, pre-season, and in-season?
Coaching Evolves Considerably Throughout These Phases:
Within the low season, gamers give attention to restoration and rebuilding—addressing imbalances, regaining power, and bettering mobility together with constructing a base for the season both specializing in power, endurance, explosiveness, or another aim they could have (and generally a mixture).
Pre-season coaching ramps up depth and introduces extra sport-specific or football-specific drills and conditioning.
In-season coaching emphasizes upkeep and damage prevention greater than something—sustaining power and conditioning with out overloading the physique. Restoration, damage prevention, and managing the wear-and-tear of weekly video games take precedence throughout this time.
What are a number of the most typical accidents sustained on the soccer area that require restoration within the low season?
Soccer is high-impact and bodily demanding, so we incessantly see ACL and meniscal (knee) accidents, shoulder labral tears or dislocations, however different accidents like hamstring strains, groin accidents, and excessive ankle sprains aren’t unusual. These typically require both surgical intervention or devoted rehab to permit for full restoration earlier than the following yr’s calls for.
Why do these accidents are inclined to happen?
Even wholesome athletes are in danger if their coaching isn’t appropriately structured however overuse accidents—resembling Achilles or patellar tendinopathy—are widespread if there’s an excessive amount of load with out restoration. Stress fractures can happen with extreme quantity or insufficient diet. Smooth tissue strains and joint overload are additionally issues, particularly if mobility and core stability are uncared for.
So, how can gamers strategize the correct mix of coaching and restoration?
An efficient low season ought to be damaged into a number of phases based mostly on the wants of the sports activities and particular person athlete. The restoration part instantly post-season focuses on relaxation, mobility, and rehabilitation. The rebuild part follows, concentrating on power, hypertrophy, and correcting biomechanical deficits. Lastly, the pre-season part ramps up explosiveness, position-specific drills, and simulates recreation circumstances to make sure readiness for coaching camp. That is in fact only a common suggestion as wants can typically be extra granular and individualized.
What errors do gamers typically make with their coaching?
The most typical mistake is ramping up depth, too shortly. Gamers might neglect foundational work in favor of heavy lifting or high-impact drills, resulting in preventable accidents. Tendons and ligaments typically require far more time to strengthen than muscular hypertrophy, so accidents to these comfortable tissue constructions are nonetheless doable even when athletes really feel their muscular tissues can deal with the load or fatigue. Others overtrain with out sufficient restoration or skip mobility and stabilization workout routines, creating imbalances that turn out to be problematic underneath the calls for of the season.
The place do you stand on stretching?
Static stretching earlier than exercises can truly cut back efficiency and is now not extensively really helpful. As a substitute, a structured dynamic warm-up is vital. This prepares the physique by growing blood movement, activating muscle teams, and priming the nervous system. Static stretching is extra acceptable post-workout or on relaxation days to enhance long-term flexibility.
What are a number of the greatest restoration strategies for gamers?
Sleep is arguably the simplest restoration software for many athletes and nonetheless underrated, though its worth is changing into extra acknowledged. Apart from that, sufficient relaxation and diet/hydration stay an important staples. Energetic restoration via low-impact actions, like swimming or biking, chilly remedy, and comfortable tissue work (therapeutic massage or foam rolling) may assist.
Are there any dietary supplements that soccer gamers ought to think about taking?
Some evidence-based dietary supplements embrace creatine, which helps power and energy, together with why protein. Different dietary supplements resembling omega-3 fatty acids to scale back irritation, vitamin D for bone and immune well being, and addressing private dietary deficiencies could also be vital. That mentioned, gamers ought to at all times seek the advice of with a healthcare skilled earlier than beginning any dietary supplements and abide by sport-specific pointers.
How ought to gamers prepare within the run-up to returning to coaching camps?
Coaching ought to turn out to be extra football-specific within the remaining weeks earlier than camp, to permit the ramp as much as be extra gradual. That features high-speed working, deceleration, and directional adjustments. Conditioning ought to mimic the stop-start nature of soccer and sure focus extra on interval coaching. Importantly, load ought to be elevated progressively, and gamers ought to be uncovered to contact or high-intensity eventualities steadily as influence actions are significantly excessive danger for damage.
As soon as the following season begins, what additional challenges do gamers face?
Initially of a season, we regularly see hamstring and groin strains, together with comfortable tissue accidents. These usually happen from insufficient ramp-up, fatigue, or poor motion mechanics. Correct development, dynamic warm-ups, and individualized workload administration might help cut back early-season accidents considerably.
So, what’s your take residence message for longevity in soccer?
Longevity in soccer will depend on coaching intelligently, valuing relaxation as a lot as effort, and addressing minor accidents earlier than they escalate. It’s consistency that retains athletes and different excessive achievers performing on the highest stage for years!
