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Five or Seven a-side football: Feet and their care

Five a-side or seven a-side football or soccer is a fast and furious game either played indoor on multipurpose floors, or outdoor on Astro Turf or artificial grass.


Common Injuries are:

  • Hamstring strains
  • Ankle Sprains
  • Dead Leg due to impact
  • Shin Splints
  • Knee Ligament injuries
  • Turf Toe

Generally the surface five/seven a-side is played on is much harder than a natural turf pitch and injuries tend to reflect this. Bruises are generally more common with a fall, and the feet get more pounding on the ground.

Shoes should reflect this and be more cushioned. Most people who just play for ‘a bit of fun’ five a-side will get away using a good quality gym trainer. Don’t use a running trainer, as they are too restrictive. For those more serious consider getting a purpose built boot. The choice is dependant on the surface you use and there are purpose built boots for synthetic surfaces, boots for synthetic grass and those for Astro Turf. Some have a degree of cross over too.

Sadly these boots change very frequently making it impossible to advise you on a make and model. The best advice we can give you is to talk to your fellow players or go to a specialist shop to be fitted.

IF you get a lot of knee or foot ache playing, consider:

  • Trying an insole that offers arch support and cushioning, like a Nine to Five Active insole.
  • Stretch and warm up your muscles before you play. Don’t go straight into a game.
  • Exercise your feet and calf muscles to reduce the risk in injury. 

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