How to warm up and avoid injury when you play football for fun

Whether you play on a pitch, a field or the street, your body needs time to prepare. A good warm-up is one of the cheapest ways to protect yourself.

A simple 10-minute warm-up

1. Jog gently for three to four minutes to raise your heart rate.
2. Dynamic stretches: leg swings, walking lunges and hip circles, about ten of each.
3. Ankle and knee prep: small hops, light skipping and short side steps.
4. Build up speed: a few short runs at half, then three-quarter pace.
5. Practise with the ball: passes, turns and light shots.

Protect your body

• Wear shoes that fit and suit the ground you play on.
• Drink water before, during and after the game, especially in hot weather.
• Use shin guards if you can.
• Do not play through sharp pain. Stop, rest and have it checked.

Cool down

Walk for a few minutes and do gentle stretches for your legs, hips and back. This helps your body settle.

Build strength

Squats, calf raises, lunges and core exercises done two or three times a week help support your knees and ankles. Increase the effort slowly.

Rest and return

If you get hurt, rest and return gradually. Coming back too soon is a common reason for repeated injury. This is general information and not a substitute for advice from a doctor or physiotherapist.

Written by the EarnNaija team at EarnNaija Digital Technologies.

This article is general information, not financial or legal advice. Earnings are never guaranteed. See our fees page for the exact costs.