Table of Contents

» Introduction
» 01. Hydration for Health & Performance
» 02. Water Bottle Safety
» 03. Head Protection
» 04. Grass Field Hazards
» 05. Turf Field Hazards
» 06. Shin Pads and Boot Selection
» 07. Hot Weather Conditions
» 08. Cold Weather Conditions
» 09. Soccer Goal Safety
» 10. Stretching: When, Why, How
» 11. Soccer Injuries
» 12. Miscellaneous Soccer Safety Tips

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6. Shin Pads and Boot Selection

“If you play soccer then sooner or later someone is going to
kick you in the shins and you’ll be glad you had shin pads on”

Shin Pads
Shin pads protect players by spreading impacts over a larger area and by absorbing some of the force of direct impacts. Today’s shin pads often include plastic ankle or malleolus protectors. The malleoli are the parts of the ankle bone that stick out on either side and as such they are often injured by direct contact. Protection of this area is recommended but some players find that ankle, or malleoli pads result in decrease “touch” on the ball. By all soccer association rules, including FIFA, all players must wear shin pads, covered by the socks during games. We recommend wearing shin pads during all practice sessions as well.

A lighter shin pad allows the player to run and kick more easily whereas a heavier shin pad typically offers more protection from direct contact to the shin and ankle bones. Some of the professional players I trained would use shin pads with vertical plastic ribs – they would then cut out every other rib to lighten the shin pad to improve their touch. Players with light shin pads also had to deal with more bruises, and in one case, a broken leg that may have been prevented with heavier shin pads. Some players wear their shin pads very high and essentially give their ankles no protection whatsoever.

A balance may be required between weight and protection. Results from the following study may help players decide which pads offer the right combination and feel.

The Institute for Preventative Medicine in Ann Arbor Michigan studied 22 different shin guards (1995) for their weight and ability to attenuate force from a direct blow. The following table gives the weight and usefulness of each shin pad. Note that hotter conditions decreased the shock absorption of every shin pad tested. Also, even the worst shin pads tested still reduced force on the shin by 39.3%. The best shin pads with the lightest weight seem to be the Shin Pal from Ohio Cellular. Unfortunately this study is pretty old so it is hard to imagine that the pads in this study are the same ones made by these manufacturers today.

Shin pads should fit well so that they are not so loose that they turn inside the player’s socks, yet not so tight as to be uncomfortable. Many players tape their shin pads to prevent them from slipping inside the sock – this is a useful technique if shin pad slippage is an issue.

The bottom line is this: Even the greatest shin pad will not prevent injury if it is not worn or if it is worn incorrectly. A player should try on a couple different pairs while wearing their soccer boots. If possible let the player run around and perhaps even touch a ball while wearing the shin pads. This will allow the player to find a balance between comfort, fit, touch and protection.

Boot Care:
From Peter Dheensaw,  Player/Coach.
Often the first thing I do to a new pair of boots is unlace the boots. When I have the laces out I apply a nice even layer of Vaseline to condition the laces. Conditioned laces will take the abuse of the cold and wet weather seasons.

Now that the boots are open and have no laces, I apply a good leather conditioning to the boots such as Dubbin or other soft leather conditioner.  Work the conditioner in well, applying thin even coats; several coats are better than heavily coating them once. You can also rub Vaseline on the boots as a thin coat will provide a great moisture barrier.

After you have sealed the laces and boots, check to see if you have replaceable studs it’s a good idea to apply some type of moisture barrier to the threads of the studs. This will allow you to removed or tighten the studs after a few matches, or later in the season.

This next tip is crucial for the lasting comfort of your boots. I try to fill the boot with several sheets of newspaper until the boot is filled. Then, slightly moisten the forms with water just enough to dampen the newspaper. After the paper dries, it will expand and keep your boots comfortable for the next use. Newspaper will also absorb any unwanted smells.

Whenever soccer boots get wet you should keep them separate from the other soccer gear, then stuff with paper and allow the boots to dry slowly in a well ventilated area. Player kit bags or boot bags should also be ventilated to prevent mold infestation.

Boot Selection:  
Molded Cleats: Molded cleats are the basic choice for most soccer boots. The cleats are built into the sole of the boot as one piece. When these cleats wear out the boots must be replaced.
The shape of the cleats can vary dramatically. Some of the newer designs include “blades” which do seem to grip better in normal conditions. However, experience shows that these boots may increase the amount of force required for the foot to “twist out” of the turf or grass. Consequently there may be some increased risk of twisting or torque injuries while wearing blades or one of the more radical cleat placement designs. Manchester United has banned the use of blades due to an increase in the number of metatarsal foot injuries. There are five metatarsal bones in each foot and the blade style of cleat may increase the pressure on the foot due to the shape of the cleat, plus the extra twist out forces place additional pressure on the bones of the foot.

Orthotics and Other Inserts:  Soccer shoes often provide precious little support for the foot of the young soccer player. One can buy any number of inserts and custom orthotics to use in the boot but please keep in mind the following.

1. Foot orthotics are used to correct body mechanics. Consult a qualified professional for advice on whether or not to use these products inside a soccer boot or any other shoe.
   
   
2. Some players feel that orthotics and inserts “slow them down”. Likely this is due to the fact that some of the force pushed through the athlete’s foot will be absorbed through the insert before being transmitted into the ground. This can result in a loss of energy and efficiency. If this loss of energy is necessary to prevent injury then it is well worth it.
   
   
3. Adidas now offers a boot with three exchangeable soles depending on foot type and requirements. Now that the first one is out, hopefully other manufacturers will follow suit so that eventually the price will come down and the technology will be available to all players.

Exercises to Strengthen the Feet: the orthotics and inserts mentioned above are essentially passive supports placed into the shoe or boot. There are also active supporters of the foot, namely the muscles and tendons that lift the arches and absorb forces from running, cutting and kicking. The following exercises are ones I use in the clinic, and while it will take awhile to improve, the result is a stronger foot that is less reliant on passive supports.

1. Towel scrunches: Place your foot on a towel that is in front of you on the ground. Scrunch (pull) the towel towards you by using your toes and balls of the feet. When the towel is scrunched up, try to flatten it out again using the foot. Once the towel is somewhat flat, repeat for 10-15 reps on each foot. If you add a weight to the towel it will make the scrunch more difficult.
   
2. Ankle inversion: Theraband or surgical tubing work well for this home or gym based exercise. To perform this exercise you will turn the foot inward against the resistance of the band or tubing. Keep the hip still and turn only the foot and ankle. Do 3 sets of 25 for each side.
   
   
3. Ankle eversion: This one is in the opposite direction of the above exercise. It is a particularly important exercise following an ankle sprain as it strengthens the outer aspect of the leg and ankle and prevents reinjury. To do this exercise you will need to turn your foot outward against the resistance. Do not allow the hip to rotate during this exercise – keep all the movement to the foot and ankle. 3 sets of 25 each side.
   
   
4. Sand walks. Try walking or jogging in the sand in a variety of directions to strengthen all the muscles of the legs from the hips down to the feet.

Latest Boot Features: It is virtually impossible to keep up with the innovation of soccer boot companies. Using advanced pressure sensors and computers, manufacturers have found optimum cleat placement to maximize balance and grip. Adidas has moved more of the weight of the boot towards the front so that power transfers to the ball more quickly. Injectable rubber is used on the top of the boot to increase the player’s ability to put spin on the soccer ball and to achieve more powerful and accurate strikes.

In summer conditions on grass or turf I prefer multi-studs for a soft feel and most multi or turf cleats are generally light boots so your feet will not sweat as much and cause blisters or athlete’s foot.

In winter conditions I prefer long six studs to give me some extra bite into turns and ball handling skills on grass fields. Also, longer studs do not seem to get as clogged with grass and debris during wet weather and long grass conditions.

Turf fields, as mentioned previously, have more grip on the soccer cleat, especially when the turf becomes packed and firm. Utilize multi stud or short cleats over the longer 6 or 8 stud style. Also avoid blade style cleats on this surface.