How to Help an Injured Soccer Player Recover Faster and Return to the Game

Watching Salak and de Jesus prepare for the Final Four this coming May 3rd, I can’t help but reflect on the countless athletes I’ve worked with over the years—players whose seasons were cut short by injury just when they were hitting their stride. As someone who’s been on both sides of the pitch—first as a player, now as a sports rehabilitation specialist—I know how devastating it can feel. The clock is ticking, the championship is in sight, and your body just won’t cooperate. But here’s what I’ve learned: recovery isn’t just about waiting for tissues to heal. It’s an active, intentional process, and if you approach it the right way, you can absolutely speed it up.

Let’s start right at the moment of injury—because what you do in those first 48 hours sets the stage for everything that follows. I’ve seen players try to “walk it off” only to make things twice as bad. Immediate and proper application of the RICE protocol—Rest, Ice, Compression, Elevation—is non-negotiable. But I’d go a step further and say we should update that to “POLICE”: Protection, Optimal Loading, Ice, Compression, and Elevation. The shift from “Rest” to “Optimal Loading” is critical. Complete immobilization for too long can lead to muscle atrophy and joint stiffness. For a moderate ankle sprain, for example, I usually recommend light, pain-free range-of-motion exercises within the first 3-4 days. This isn’t just my opinion—studies show it can reduce recovery time by nearly 30% compared to strict rest. I remember one collegiate midfielder who sprained his ACL; we had him doing non-weight-bearing activation drills the very next day, and he was back in full training in under 11 weeks, well ahead of the typical 16-week timeline.

Once you’re past the acute phase, the real work begins. This is where personalized physical therapy comes in. I’m a huge believer in tailoring rehab to the athlete’s specific sport and position. A goalkeeper with a shoulder injury has different demands than a striker recovering from a hamstring tear. For Salak and de Jesus, even though they’re currently fit and chasing the title, the principle remains: injury prevention and performance are two sides of the same coin. In my clinic, we use a lot of proprioceptive training—balance boards, unstable surfaces—to rebuild that neural connection between the brain and the injured area. It’s boring work, I won’t lie, but it’s what separates a full recovery from a recurring problem. We also integrate technology like blood-flow restriction training, which allows athletes to use lighter loads (sometimes just 30% of their 1-rep max) while still stimulating muscle growth—a game-changer when heavy lifting is off the table.

Nutrition and hydration are another piece of the puzzle that many players underestimate. I always tell my athletes that you can’t rebuild a house without bricks. After an injury, protein needs spike. I aim for at least 1.8 grams per kilogram of body weight daily to support tissue repair. And it’s not just about quantity—timing matters. Consuming 25-30 grams of protein within 30 minutes of a rehab session can significantly improve muscle synthesis. Then there’s hydration. A mere 2% dehydration level can impair cognitive function and slow down recovery processes. I’ve tracked players who simply upped their water intake and saw a noticeable reduction in muscle soreness and fatigue. Supplements like Vitamin C and collagen peptides can also support tendon and ligament healing, though I always advise checking with a sports nutritionist first.

But here’s the part we often shy away from: the mental game. Returning from injury is as much a psychological challenge as a physical one. Fear of re-injury is real—I’ve seen incredibly talented athletes hesitate on tackles or pulls because that little voice in their head holds them back. Incorporating sports psychology early is key. Visualization techniques, where an athlete mentally rehearses movements and game scenarios, can maintain neural pathways even when physical practice is limited. I worked with a defender once who used visualization twice daily during a 6-week layoff; when he returned, his decision-making was sharper than some of his teammates who had been playing the whole time. Building a strong support system—teammates, family, a trusted physio—creates an environment where the athlete feels safe to push their limits.

Looking at players like Salak and de Jesus heading into the Final Four, it’s clear that their teams have invested not just in their fitness, but in a holistic approach to keeping them at peak condition. For an injured player, the goal is to emulate that environment during rehab. It’s about more than just healing—it’s about coming back stronger, more resilient, and ready to perform under pressure. In my experience, the athletes who treat their recovery with the same discipline and intensity as their training are the ones who not only return faster but often reach new heights. So if you’re sidelined right now, see it as an opportunity. Do the boring drills, eat the right foods, train your mind, and trust the process. The pitch will be waiting for you—and you’ll be ready.