10 Common Injuries in Female Soccer Players (and How to Prevent Them)

At Walking Tall Rehab, we work closely with female athletes of all levels, particularly those involved in grassroots and community soccer. As an accredited exercise physiologist, I’ve seen too many promising players sidelined by female soccer injuries that could have been prevented with the right support, education, and structured training.

Women’s soccer injuries are among the most common reasons young athletes visit our clinic. From rolled ankles to ACL tears, it’s crucial to understand how these injuries happen, and more importantly, how to prevent them. Despite the growing popularity and professionalism in women’s soccer, injury rates in community-level female soccer remain alarmingly high.

For many young women, an injury is not just a physical setback. It can also lead to disengagement from the sport entirely. But this isn’t due to a lack of talent or commitment – it’s often the result of inadequate care and preparation at the club level.

Let’s dive into the 10 most common injuries in female soccer and what can be done to stop them in their tracks.

10 Most Common Soccer Injuries

1. ACL Tears

One of the most serious and common female soccer injuries is the ACL tear, up to 4 times more likely in women than in men. These often occur due to sudden direction changes, poor landing mechanics, and weak posterior chain muscles. Factors like hip anatomy, strength imbalances, and hormonal differences all contribute to this risk.

2-3. Hamstring Strains & Ankle Sprains

Hamstring injuries are frequently linked to quad dominance and poor posterior chain function. Meanwhile, ankle sprains, often brushed off as minor, can cause long-term instability if left untreated. Strong, stable feet are critical to preventing injuries further up the chain in the knees, hips, and back.

4. Patellofemoral Pain Syndrome (Runner’s Knee)

Highly prevalent in female soccer players, this type of knee pain is often caused by poor hip-knee-ankle alignment. Dull discomfort around or behind the kneecap during stairs or lunges can be an early warning sign.

5-8. Shin Splints, Stress Fractures, Hip Flexor & Groin Strains

These overuse injuries develop over time, especially when training loads increase too quickly or recovery is inadequate. Weak core control and poor kicking mechanics often contribute to groin and hip issues.

9. Plantar Fasciitis

Pain in the heel or arch of the foot is common in players with flat feet or poor foot control. This condition is particularly frustrating because it can persist without proper rehab.

10. Concussions

Though less visible, concussions are an increasing concern in women’s soccer injuries. Symptoms like dizziness, headaches, or confusion after a knock need to be taken seriously, no matter how “minor” the contact seemed.

How to Minimise Injuries From Occurring: What Actually Works

What’s most frustrating is that almost all of these injuries are preventable with the right strength and conditioning (S&C), proper load management, and routine screenings. Studies show that a well-designed injury prevention program can reduce injury risk by over 60%.

Unfortunately, at the grassroots level, many female players don’t have access to a strength coach or rehab professional. Most are left to self-manage or play through pain, until they can’t anymore.

At Walking Tall Rehab, we specialise in soccer injury prevention for women, helping athletes build strength, improve biomechanics, and reduce risk using proven, evidence-based strategies. We don’t just treat injuries, we prevent them through tailored, athlete-specific programs that account for unique movement patterns, training history, and goals.

Why Strength Training Needs to Start in Early Adolescence 

Girls entering adolescence need access to proper strength training to safely progress into competitive soccer. One common myth is that women will become “bulky” with resistance training, but this couldn’t be further from the truth. Without extremely heavy lifting multiple times per week, strength training results in functional strength, not excess mass.

Programs like FIFA 11+ have been shown to reduce female soccer injury rates by up to 50% when performed correctly. Unfortunately, at a club level, these are often inconsistently applied or poorly delivered.

At Walking Tall Rehab, we provide structured, progressive programs that can be integrated into team sessions or completed individually. Even a monthly check-in with an exercise physiologist can significantly reduce injury risk and keep players on the field.

Supporting Players, Coaches and Parents with Proper Pathways

We also work closely with coaches and parents, teaching them to spot early signs of injury like movement changes, persistent soreness, or decreased performance. Early intervention is always more effective than reactive treatment after an injury occurs.

Our goal is simple: to keep women playing soccer confidently, safely, and long-term. We believe that every female soccer player, no matter her level, deserves access to high-quality care and education.

Final Thoughts

If you’re a player, coach, parent, or club looking to reduce injury rates and improve performance for your team, we’d love to help. Contact us to book an injury screening or strength program tailored to female soccer players.