Most common goalkeeper injuries and how to prevent them

The goalkeeper is a unique figure within a soccer team. His role demands explosive movements, quick reflexes, and precise body control in high-impact situations. For this reason, his body is constantly subjected to different stresses than the rest of the players, making him especially prone to certain types of injuries.

In this article, we explore the most common injuries affecting goalkeepers—fingers, shoulders, knees, and lower back—and give you practical strategies to prevent them.

Finger injuries: Sprains, dislocations, and fractures

The fingers are one of the most vulnerable parts of a goalkeeper's body. Catching balls at high speed, deflecting powerful shots, or falling to the ground with hands outstretched can cause anything from mild sprains to fractures.

➤ Most common injuries:

Sprains in the ligaments of the fingers.
Dislocations (joint dislocations).
Fractures due to direct impact.

✅ Prevention:

Proper technique when blocking the ball. Learning to correctly position your hands when catching or deflecting a shot is key to avoiding hyperextension injuries.
Strengthening the muscles of the hands and forearms. Exercises with stress balls, elastic bands, or bar grips help strengthen the soft tissues that stabilize the fingers.
Use quality gloves. Choosing gloves with good finger protection (“finger save” technology) can make all the difference.
Specific hand warm-up. Mobilize joints, perform gentle rotations, and repeat with the ball before training or playing.

Shoulder injuries: Dislocations and strains

Goalkeepers' shoulders take a lot of strain, especially during jumps and landings. Bad falls or impacts from extreme stretching can lead to both acute and chronic injuries.

➤ Most common injuries:

Shoulder dislocation (joint displacement).
Rotator cuff tendonitis.
Subacromial bursitis.

✅ Prevention:

Rotator cuff strengthening. Using elastic bands to perform internal and external rotations improves joint stability.
Scapular mobility exercises. Maintaining control of the scapula during elevated arm movements prevents overload.
Technical fall training. Learning to fall with your body aligned and without hyperextending your arms reduces the risk of dislocations.
Compensatory stretches. Working on the flexibility of your pectorals, deltoids, and trapezius muscles relieves tension built up after training.

Knee injuries: Menisci and ligaments

Constant changes of direction, one-legged stances, and forced stretches make the knees a critical point for goalkeepers.

➤ Most common injuries:

Anterior cruciate ligament (ACL) tear.
Meniscal tears.
Patellar tendonitis ("jumper's knee").

✅ Prevention:

Proprioception exercises. Working with a Bosu, unstable platforms, or balancing on one leg improves joint stability.
Global muscle strengthening. Strong quadriceps, hamstrings, and glutes help protect the knee.
Technique for blocks and falls. Avoiding blocks with the knee fully extended reduces the direct impact on the joint.
Use appropriate surfaces. Training on fields that are in poor condition or are very hard increases the risk of joint injuries.

Lumbar area: Overloads, contractures and hernias

The lower back is another common strain point for goalkeepers, especially due to twisting movements, repeated jumping, and lifting the ball from awkward positions.

➤ Most common injuries:

Low back pain.
Muscle contractures.
Herniated discs due to repeated compression.

✅ Prevention:

Core strengthening. Exercises such as planks, birddog, hypopressive abdominals, or fitball work help stabilize the core.
Postural care. Avoid lifting the ball or performing technical movements with a curved back.
Posterior chain stretches. Flexibility in the hamstrings and glutes reduces pull on the lower back.
Proper recovery. Sleeping well, applying heat to overworked areas, and respecting rest periods are key.