When asked what the most popular sport is, many people might think of basketball. But in reality, soccer is considered the world’s No. 1 sport. Since so many people enjoy playing soccer, it’s essential to know some key safety and health tips. Here are four important points to remember — be sure to save this!
1. Warm Up Properly Before Playing
Warming up is a vital part of any exercise routine, regardless of the sport. For those who haven’t been active for a while, skipping warm-up could lead to sprains or injuries in critical joints like your ankles and knees, which may cause irreversible damage. I recommend at least 10 minutes of warm-up activities before playing: start with light jogging, move your ankles and knees, and get your body slightly sweating. Loosen up all the joints involved in soccer — ankles, knees, wrists, hips. This helps improve muscle efficiency, lubricates your joints, and reduces injury risk.
2. Wear Breathable, Absorbent Clothing and Shoes for Safety
Soccer involves lots of running and quick directional changes on a large field, which leads to heavy sweating and intense movements. Choosing the right gear is really important. I suggest wearing loose, breathable, moisture-wicking workout clothes. For footwear, go for well-fitting, non-slip soccer shoes with a rubber sole. (Avoid wearing cleats with metal studs outside of official matches — they can cause injuries to yourself or others and aren’t suitable for casual play.) Proper gear keeps you safe and comfortable.
3. Stay Hydrated During Play
Water is life. Playing soccer raises your heart rate and body temperature, so you burn calories and lose water quickly — dehydration is a real risk. Always keep an eye on your hydration. Don’t wait until you’re thirsty to drink — by then, you might already be mildly dehydrated. I recommend sipping small amounts of water or sports drinks frequently throughout your game or practice, rather than drinking large amounts all at once.
4. Dress for the Weather
Soccer can be played year-round, in any season. But neglecting to dress properly for weather conditions can lead to injuries. Playing in extreme heat can cause heat stroke, cramps, or fatigue. Cold and damp weather can make joints stiff or lead to frostbite if you don’t warm up properly. Plus, playing in the rain makes the field slippery, increasing the chance of falls and injuries — so, it’s better to avoid playing during heavy rain. Always pay attention to the weather and dress appropriately to stay safe.
These four tips might seem simple, especially for someone with an impatient or carefree personality. But ignoring them can increase risks of injury. Playing soccer is great — but nothing beats having a healthy body.
