What Is a Core Injury in Football?

What Is a Core Injury in Football?

A core injury in football occurs when an athlete suffers damage to the muscles, ligaments or tendons of his or her abdomen. Core injuries in football may lead to pain, disability and even permanent disability if they are not properly treated or if other conditions develop as a result of the injury. An athlete should visit his or her doctor immediately to discuss potential treatment options once he or she has sustained a core injury in football in order to prevent these more serious complications from occurring.

What is a core injury?

A core injury can be any type of injury that occurs to the muscles and ligaments of the pelvic region, abdominal region, and lower back. These injuries are often caused by contact from another player or from tackling too hard. A common example of a core injury might be when an athlete falls on their back or side and strains the muscles that stabilize the spine. Core injuries can also result in pain in your groin, lower back, or leg. The most important thing to do after sustaining an injury is to rest so you don’t worsen it! 

The three most common types of injuries are strains, sprains and tears. Strains happen when there’s too much pressure being put on one muscle group which causes it to stretch out more than it should. When this happens, the muscle fibers tear because they’re stretched beyond what they can handle. For this reason, strains are often called pulled muscles. When you have a strain, it usually hurts in two places: where the injury occurred and where the injured tissue attaches to its neighbor. In order for your body to heal itself properly from a strain, rest is needed as well as some form of rehabilitation exercise to strengthen that area again.

The importance of the core 

A strong core is vital to any athlete. It stabilizes and protects the spine, pelvis, hips, and shoulders from injury. Core injuries are common among athletes who don’t use their core properly or neglect it during training. Muscle imbalances can also lead to injury if not addressed early on. A strong core helps prevent these injuries by maintaining proper posture and alignment for all sports. Core exercises are also helpful for preventing lower back pain that can come from sitting too much or repetitive movements like long drives or flights. Keep your body healthy and build your foundation with these five exercises that every athlete should do daily: 

  • Plank 
  • Deadlift 
  • Side plank 
  • Wall sit 
  • Reverse crunch

Core injuries in football

A core injury happens when there is an impact to the abdomen region of the body, typically from a tackle or collision. The abdominal muscles and internal organs can be injured if they are not protected by strong muscle groups like the quadriceps. The most common injuries are tears to the anterior cruciate ligament (ACL) and medial collateral ligament (MCL), which connect the thigh bone with the shin bone, as well as damage to abdominal muscles. Core injuries often happen without showing any signs of physical distress, so it’s important for athletes to be aware of warning signs such as nausea and vomiting, difficulty breathing, leg numbness, and stomach pain. If you experience any of these symptoms after a collision or tackle, contact your doctor immediately. One example of this type of injury is iliopsoas tendonitis, where an individual feels sharp pains along their groin line during activity. Iliopsoas tendonitis can be caused by excessive motion in this area; however, it can also occur because of constant jarring on one side, as opposed to a balanced distribution. One way to prevent this type of injury is through balancing training. By strengthening the other muscles in your groin area through exercise, you will reduce sudden movements that might cause tearing or inflammation on one side more easily.


A lot of people think of their abs or back when they think about their core muscles. But there are actually more to these muscles that make up the body’s center, including the hips, chest and shoulders. These muscle groups work together to stabilize the body during any movement. Core injuries are often caused by an imbalance between opposing muscle groups or an imbalance in strength and flexibility. The most common types of injuries that affect this region are abdominal strains, hip flexor strains and lower back pain. Abdominal strain injuries happen when you do exercises with heavy weights that put too much pressure on your abdomen muscles. It can also be caused by bending over and lifting something heavy with your back instead of using your legs for support. Hip flexor strain occurs if you’re doing sit-ups without bending your knees to protect your groin area. Lower back pain happens from not maintaining good posture while sitting for long periods of time or from twisting your body improperly while doing certain exercises like yoga poses or weightlifting movements

Treatment options

-Rest. If you experience pain and it subsides, rest your body to avoid reinjuring the area. -Apply ice. Apply an ice pack for 20 minutes at a time to reduce inflammation and pain. -Do stretching exercises. Stretching exercises can increase your range of motion, which will help alleviate muscle soreness and stiffness. Perform each stretch for about 10 seconds before moving on to the next one . *Hamstring Stretch: . Bring one knee up towards chest while grabbing onto it with both hands or arms. Gently pull that knee towards chest as far as possible without causing any discomfort or pain and hold for 10 seconds before switching legs. Repeat 3 times with each leg. 

*Knee Extension/Hip Flexor Stretch: Lie down on back and extend one leg out straight (keeping heel planted). Bend other leg so knee touches ground, foot flat. Keeping heel planted, bring bent knee towards chest until it feels tight but not uncomfortable. Hold this position for 10 seconds then switch sides Repeat 3 times with each side.


If you are an athlete, it is important to strengthen your core muscles. Core injuries can happen when the muscles that stabilize the spine and pelvis are weak. These injuries include lower back pain, herniated discs, and severe muscle strains. The best way to prevent these types of injuries from happening is through strengthening exercises for the abdominal muscles, gluteus maximus, iliacus, and hamstrings. These exercises will help stabilize your pelvis and protect your spine from injury. As we age we lose muscle mass so it becomes even more important to do exercises that work on stabilizing the torso and spine. If you have never done these types of exercises before start by doing them two times per week and gradually build up to three or four times per week. Try to keep all movements slow and controlled with no bouncing. Start with performing 10 reps of each exercise for one set then increase the sets as your body gets stronger. Don’t worry if you don’t see results right away; this type of exercise builds strength over time!

Bottom line

Injury prevention starts with understanding what injuries are most common. Core injuries are one of the most common types of injury in football. There are two different types, spondylolysis and spondylolisthesis. Spondylolysis occurs when there is a break in the vertebrae and it can lead to back pain, lower-back pain, hip or sciatic nerve problems. Spondylolisthesis occurs when the vertebra moves out of position and presses against nerves. It causes neck pain, spinal cord compression, numbness or tingling down your arm or leg. These injuries can be devastating because they involve not only physical but neurological damage. In order to prevent these injuries, proper weight training should be done on a regular basis as well as stretching exercises for the hips, hamstrings and glutes before engaging in strenuous activity. Read more for these type of blogs.