Acupuncture for Soccer Players
Lining up a shot in Street Soccer USA Times Square Cup
Acupuncture should be part of every soccer player’s (and athlete’s) recovery and injury prevention routine. As a soccer player myself (that’s me up there!), I have used acupuncture and Chinese medicine for a multitude of soccer related injuries including a hip labrum tear, ankle sprains, MCL sprains, achilles tendonitis, plantar fasciitis, shin splints, a dislocated big toe, numerous muscle strains (hamstrings, quads, adductors, hip flexors, calves), and countless bruises and cleat marks on my shins and feet.
Most people are still unfamiliar with what acupuncture is and how it works (see About Acupuncture for more information). More and more professional athletes in all sports are discovering the many benefits of acupuncture. It offers a natural, non-drug alternative to relieving pain, and provides lasting relief by addressing the underlying causes of pain and discomfort.
The main ways acupuncture for pain and sports injuries works is by:
releasing muscle tightness
reducing inflammation
promoting blood circulation
releasing pain relieving endorphins
stimulating parts of the brain that relax the nervous system
These reasons make acupuncture great for treating pain and stress/anxiety, which are the most common reasons people in the US seek acupuncture treatment. It begins to work immediately and works to target the underlying processes in the body directly related to healing and pain relief.
This post will focus on how acupuncture can help with specific soccer related issues. For a broad overview of why any athlete should try acupuncture, see my previous blog post 6 Reasons Athletes Should Get Acupuncture.
Acupuncture releases tight muscles and reduces pain
Muscle tightness is a common cause of many types of pain and can eventually lead to other musculoskeletal injuries that are common in soccer players like tendinitis, bursitis, shin splints, plantar fasciitis, muscle strains/tears, and ligament tears.
Acupuncture using trigger point, motor point, and dry needling techniques identifies knots and tight bands in muscles and releases them by causing the muscle to involuntarily contract which takes the muscle out of its tight, constricted state and returns it to its normal length. This allows blood and nutrients to flow freely back into the muscle which helps recovery and keeps the muscle loose and supple.
For more detail see my previous blog post Acupuncture for Tight Muscles and Trigger Points
Common areas of pain and associated muscle tightness in soccer players includes:
Hip Pain / Bursitis / Sciatica
Piriformis, gluteus medius/minimus, tensor fasciae latae (TFL), hamstrings, and iliopsoas that connect to the hip and greater trochanter
Knee Pain
Quadriceps muscles that control patella tracking for anterior & lateral knee pain
Vastus medialis, adductor muscles and sartorius for medial knee pain
Hamstrings, popliteus, soleus for back of knee pain
IT Band Tightness & Pain
Gluteus medius and tensor fascia latae (TFL) imbalance, vastus lateralis
Sports Hernia
Rectus abdominus, adductor muscle group
Plantar Fasciitis & Foot Pain
calf muscles (gastocnemius, soleus), plantaris, quadratus plantae, flexor digitorum longus, and tibialis posterior which attach to the heel and foot
Achilles Pain / Tendonitis / Tendinopathy
Calf muscles (gastocnemius, soleus), tibialis posterior that attach to heel via achilles tendon
Shin Splints
TIbialis anterior, tibialis posterior, and peroneal muscles which run along the shin area
Big Toe Pain
Tibialis anterior, flexor/extensor hallicus longus, flexor hallucis brevis
Other Toe Pain
Tibialis posterior, flexor/extensor digitorum longus
Source: Travell, J. G., & Simons, D. G. (1999). Travell & Simons' myofascial pain and dysfunction: The trigger point manual (2nd ed., Vols. 1 & 2). Baltimore, MD: Williams & Watkins.
Muscles generally get tight because they are either overworked or weak. In either case, they are not able to provide the output needed for the movement that requires them. Our bodies are extremely adaptive so when one muscle is tight, another muscle or group of muscles will compensate and eventually those will get overworked and tight as well. When muscles are chronically tight, they pull on the bones and structures they attach to which can change our posture and movement patterns leading to further imbalances and the possibility for injury.
As far as soccer players are concerned, some reasons that there can be an imbalance include:
Poor ankle flexibility
Weak gluteal muscles
Weak core muscles (abs and low back)
Strength imbalance between the quads and hamstrings
Leg length discrepancy that is either functional (from hip rotation) or structural
Improper footwear
All of these reasons can put excessive strain on certain muscles at the expense of other ones. The movements in soccer utilize each muscle group in the lower body in certain ways which also makes them prone to overuse. It is important to consult with a physical therapist, personal trainer, or strength and conditioning coach to assess these imbalances and put together an individualized training program that addresses any of these issues.
Acupuncture and Chinese Medicine reduce inflammation and promote circulation
Acupuncture and Chinese medicine have been shown to reduce inflammation and promote the body’s natural healing process. As far as soccer players go, that means helping with things like ankle sprains, bone bruises, tendonitis, bursitis, pre-and-post surgery inflammation, and any other condition where there is inflammation, redness, pain, and swelling. Using a combination of acupuncture with topical Chinese herbs tends to work best for these conditions.
For more info see my previous blog posts:
Use Acupuncture and Chinese Medicine Instead of Ice for Sports Injuries
Acupuncture relaxes the nervous system
Another benefit of acupuncture for soccer players is that it relaxes this nervous system. This can help players feel less anxious before big games, improve concentration, and relieve chronic muscle tightness that is from stress and anxiety.
When our nervous system is constantly in the sympathetic “fight or flight” mode, physical changes occur in the body. These include things like increased heart rate, increased blood pressure, increased sweating, muscle tightness, headaches, digestive issues, sleep issues, and increased sensitivity to pain.
Acupuncture activates parts of the brain and body that increase parasympathetic tone to balance the nervous system to a state of homeostasis. This regulates many physiological processes in the body which addresses the symptoms listed above.
Deep breathing has also shown to help calm the nervous system so I also recommend breathing exercises and qi gong before a game or in stressful situations to help relax the body.
When soccer players should get acupuncture
Post game or day after for muscle soreness, tightness, and recovery.
Two days before a game to release any lingering muscle tightness that could inhibit performance.
On game day to activate any weak or inhibited muscles so that maximum force and power can be generated during the game.
Ongoing treatments for any injuries or chronic pain - usually once or twice a week for 4-12 weeks depending on the type and severity of the injury.
More information
For more information or to schedule an appointment, please contact me below:
