Girls who play soccer may have a higher risk of developing certain injuries. A July 28, 2011 article in the "Missourian" explains that females are more likely to suffer from knee injuries than males, although the exact reasons are unknown. Possible theories for this increased chance of knee injury range from hormonal differences to skeletal structure. Building strength and flexibility in your hips and knees can reduce the chances of ACL, or anterior cruciate ligament, injuries, one of the most common injuries suffered by soccer players.
The Front Squat
Building strength in your hips can take pressure off your knees and reduce your chances of an ACL injury. According to SoccerDrillBook.com, the front squat works your buttock muscles and helps keep your hips strong. To perform a front squat, stand with your feet shoulder-width distance apart. Point your toes in the same direction as your knees. Lift your chest up, keep your shoulders back, and don't round your back. Look forward and lean your buttocks back as you bend your knees, as though you are sitting down in a chair. Bend your knees to a 90-degree angle with the floor or lower, if possible. Return to a standing position.
Walking Lunges
In an article for the US Soccer website, author Donald T. Kirkendall, member of the U.S. Soccer Sports Medicine Committee and the FIFA Medical Assessment and Research Centre, recommends walking lunges as one of a series of exercises that can help prevent ACL injuries. Walking lunges strengthen your knees, hips and hamstrings. Stand upright with your feet together. If you wish, you can hold light hand-held weights to increase the intensity of this exercise. Take one step forward with your right leg, bend both knees, and lower your hips toward the floor. Your right knee should be directly over your right foot. Don't allow your left knee to touch the floor. Push off the floor with your left foot and return to standing. Repeat on the left leg and continue alternating legs.
Hip Flexor Stretch
Stretching exercises are also an important component of preventing knee and hip injuries. The hip flexor stretch focuses on the muscles in your hips that help you bend your knees. Kneel on the floor on a towel or exercise mat. Bring your right foot forward, place the foot flat on the floor, and bend the knee to a 90-degree angle with the floor. Keep your left knee directly under your left hip. Place your hands on your right knee and lean forward until you feel a stretch in your right thigh and groin area. Hold the stretch for 30 seconds and then repeat on the opposite leg.
Piriformis Stretch
The piriformis muscle, which is located deep within your hip, helps its lateral rotation. If your piriformis muscle is tight, you may experience knee or lower back pain. Stretching your piriformis muscle can help alleviate tightness in your hips and buttocks. Lie on the floor with your legs straight. Bend your right knee into your chest. Hold your shin with one hand and your ankle with the other. Simultaneously bring your ankle across your body to the left side while pulling the knee in to your chest as close as possible. Hold the stretch for 30 seconds and then repeat on the left leg.
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