Can You Play Soccer While Pregnant? Important guide+9 tips

There is a lot of debate surrounding the question of whether or not you can play soccer while pregnant. Some people believe that it is perfectly safe to continue playing soccer during pregnancy, while others claim that it can be dangerous for both the mother and the baby.

So, what is the truth? The American College of Obstetricians and Gynecologists (ACOG) suggested soccer as one of the sports that should be avoided during pregnancy because of the risk of getting hit in the abdomen by your opponents, or any other serious collision or fall on the ground can occur. 

What if you remove your opponents from soccer? mean what if you play soccer alone or with one or two helping players from your team. Then the answer is yes, you can play soccer while pregnant but still, there are some limitations. In this article, we will explore how you can play soccer while pregnant with precautionary measures also we will discuss both sides of the argument and try to come to a conclusion.

Tips to play soccer safely while you are pregnant

Talk to your doctor before starting to play soccer

You and your baby’s life are very important One mistake can endanger both of you. Every pregnancy is different and unique so make sure you don’t listen to what other people say about your condition. Make sure you see a doctor before starting new exercises.

A doctor will help you understand how your pregnancy is progressing and if there are any concerns you should be aware of. Your doctor can help you create a safe workout plan that includes soccer. The doctor will guide you about the safe exercises that you can do and much more. By consulting a doctor all of your doubts will be clear and you will know the dos and the don’t.

Do warm up before playing soccer

Just like when you are not pregnant and warm was important before starting playing, the same formula will apply while you are pregnant. It is important to warm up your muscles before playing soccer. Pregnancy can make your muscles and joints feel more tired than usual, so it is important to warm up before playing.

A simple warm-up can be helpful for your body. You can do some light stretching or jogging in place to warm up your muscles. Make sure you listen to your body and don’t overdo it. If you are feeling pain, you should step aside and not play soccer because you can end up in a dangerous condition.

Wear the right clothing

When playing soccer while you are pregnant, you will need to wear comfortable clothes that won’t restrict your movement. Make sure your clothes are comfortable enough. For shoes, I would recommend wearing Tennis shoes Instead of cleats. But if you decided to wear soccer cleats you should wear soccer cleats that have good support and are made from breathable materials.

Make sure you wear the right type of cleats according to the surface you are playing on. Don’t wear too tight cleats as they can cause circulation problems. Avoid walking on the hard surface while wearing soccer cleats.

If you walk on a hard surface while wearing soccer cleats chances are there that you will fall on the ground and you can put your pregnancy in danger. Instead, walk to the soccer field in your normal shoes, and when you are on the grass then you can wear cleats.

Drink plenty of water

As a soccer player, It is essential to drink a lot of water. It’s even more essential when you are playing soccer while pregnant. Water will help you stay hydrated, which is important for both you and your baby.

Dehydration can cause contractions and can also lead to premature labor. You should drink water before playing soccer, during the game, and after the game. It is recommended to drink 8-10 glasses of water every day when you are pregnant.

If you are playing in hot weather, you will need to drink even more water to stay hydrated. Make sure you have a water bottle with you on the soccer field and drink from it often.

Eat Healthy

What you eat can have a big impact on your pregnancy. Eating junk food can make you feel sluggish and can also lead to weight gain. When you are playing soccer while pregnant, you need to have enough energy to last the entire game.

That’s why it’s important to eat healthy foods that will give you the energy you need. Eat a balanced diet that includes plenty of fruits and vegetables during breaks to gain energy. Avoid sugary snacks and drinks.

Take breaks as needed

You will need to take more breaks when you are playing soccer while pregnant. Pregnancy can be tiring, and your body will need more rest.

Make sure you take a break every 20 minutes or so. If you feel tired, dizzy, or lightheaded, take a break immediately. It is important to listen to your body when you are pregnant. You can eat a snack or drink something to re-energize yourself during the break.

If you feel like you can’t continue playing, don’t force yourself. It is better to take a break than to push yourself too hard and end up putting your pregnancy in danger.

Don’t overheat your body by playing excessively

Warm weather can be dangerous for your pregnancy if you are playing soccer in warm weather It is important to avoid overheating your body when you are pregnant. You can easily become dehydrated and dizzy in hot weather, which can lead to health problems.

Make sure you take breaks often and drink plenty of water if you are playing soccer in hot weather. Try to play in the shade as much as possible. If you feel like you are overheating, sit in the shade and drink some water. Make sure to take cool towels and ice with you to keep your body temperature down.

Feel your body

Pregnancy can be different for every woman. Some women feel great throughout their pregnancy, while others feel tired and uncomfortable. It is important to listen to your body and not push yourself too hard.

If you are feeling tired or uncomfortable, take a break. You can always come back and finish playing later. If you feel pain or anything that is not usual you should step aside and immediately consult a doctor if it’s serious.

Avoid contact with other players

You should avoid contact with other players when you are playing soccer while pregnant. Pregnancy can make you more susceptible to injuries, so it is important to be careful. If another player collides with you, it can cause serious injury or even a miscarriage.

If you do have to play with other players, make sure to be very careful and avoid contact at all costs, which is almost impossible. A good way to deal with it is to play soccer alone or with only one other player for passing the ball. This will minimize your risk of getting injured.

Can Playing Soccer Cause A Miscarriage?

There is no definitive answer to this question. While there is always a risk of miscarrying, playing soccer will not necessarily cause a miscarriage. However, it is important to be careful and avoid contact with other players. Soccer is a contact sport and it involves the risk of being hit in the abdomen.

15-20% of pregnancies end in miscarriage, and the reason is not always easy to find. Playing soccer after the first trimester can be dangerous because the baby is more vulnerable to injury. If you are worried about miscarrying, it is best to avoid playing soccer or any other contact sport.

Risks involved in playing soccer while pregnancy

There are certain risks involved in playing soccer while pregnant. These include:

  • Dehydration
  • Dizziness
  • Muscle strains
  • Joint pain
  • High Internal body temperature
  • Risk of falling and other injuries
  • Risk of ligament injury
  • Physical trauma like collisions or contact with other players
  • Shortness of breath

Playing Soccer After Pregnancy

When you are pregnant you must your life and your baby should be your priority instead of soccer. But you must know that training soccer while you are pregnant can help you return quickly after giving birth to your baby.

After you have given birth, you can start playing soccer again gradually. Start by doing some light exercises and then increase the intensity gradually. It is important to listen to your body and not push yourself too hard.

Many people may have a question in their mind, How much time it would take us to fully return? Well, Pro women’s soccer players like Alex Morgan and Sydney Leroux made their return within a few weeks after giving birth to their babies.

But your body and recovery process can be different from other women, so you can’t compare yourself with others. It is essential to talk with your doctor before starting to play soccer again.

Example of a Professional soccer player who played soccer while pregnant

Alex Morgan, a professional soccer player for the United States women’s national soccer team, was seen playing soccer when she was 7 months pregnant. She was training in non-contact soccer drills or individual soccer (passing and shooting). She shared her video on Twitter and said “Aside from my 🙈 passing, being 7 months pregs hasn’t slowed me down too much!”. Click here to watch the video

Sydney Leroux, another professional soccer player and  Olympic gold medalist trained with her club, Orlando Pride while she was pregnant. As she was progressing through her pregnancy she only played non-contact soccer drills or individual soccer and guess what she returned to play with her team only after 5 weeks after giving birth to her daughter.

Best drills for pregnant soccer players

One On One Passing

For this drill, you will need a partner. All you have to do is pass the ball to one another. Avoid playing long passes no matter how good your control is, it can be dangerous as it hit your belly and you can end up in a serious situation.

Short passes are ideal in this situation. Keep at least 2.5 yards of distance between you and your partner and play low passes at a fast pace.

Short Sprints

Pregnancy can cause shortness of breath, so it’s important to take things slowly when you’re sprinting.

Start by walking at a moderate pace for a few minutes to warm up. Once you’re warmed up, do a few short sprints (no more than 30 seconds each) followed by a minute of walking to recover. Repeat this cycle 5-10 times. 

Ladder Drills

These drills are great for pregnant women because they help with balance and coordination. They also get your heart rate up without putting too much impact on your joints. To do a ladder drill, set up a series of cones or other markers in a line.

Start at one end of the line and touch each cone with your right foot before moving to the next one. Then do the same thing with your left foot. Touch each cone with your left foot before moving on to the next one. Repeat this pattern until you reach the end of the line of cones. 

Shuttle Runs

Shuttle runs are another great drill for pregnant women soccer players. They help improve your agility and change of direction while also getting your heart rate up. To do a shuttle run, start at one cone and sprint 5 yards to the right, then touch the ground with your hand.

Sprint 10 yards back to the left and touch the ground again. That’s one set. Do 3-5 sets, depending on how you feel. As with sprints, you can increase the number of sets and decrease the recovery time as your pregnancy progresses. 

Dribbling Drills with cones

Dribbling is another great way to stay active during pregnancy. It helps improve your coordination and gets your heart rate up without putting too much impact on your joints. To do a dribbling drill, set up two cones or other markers about 10 yards apart.

Start at one cone and dribble the soccer ball around it in a clockwise direction. Then dribble around the other cone in a counter-clockwise direction. Repeat this pattern until you reach the end of the line of cones. 

Penalties and Freekicks Drills

In this exercise, you will need a goalkeeper. All you need to do is to shoot penalties and free kicks from different areas of the ground.

Playing against a wall

You can even play soccer alone when you are pregnant. All you need is a wall and a soccer ball. you can play touch passes against the wall and you can also improve your heading technique using this method.

Can I play soccer during the first trimester?

Yes, playing soccer in the first trimester is considered safe as long as you follow these guidelines: Listen to your body and adjust your playing intensity according to how you’re feeling. Avoid becoming overly fatigued, and make sure to stay hydrated and take frequent breaks. You should also avoid contact with other players or high-impact moves that could put extra stress on your body.

It’s important to remember that playing soccer while pregnant increases your risk of dehydration and heat-related illness, so make sure you stay cool and hydrated when playing. Also, if you experience any pain or discomfort while playing, stop immediately and seek medical advice.

Overall, playing soccer during the first trimester is a good way to remain active, but you should always consult with your doctor first. It’s also a good idea to inform the coach or referee of your pregnancy before playing so they can help ensure that you stay safe.

How Long Can You Play Sports While Pregnant?

The amount of time you can safely play sports while pregnant varies depending on the activity and your level of fitness. Generally, playing sports during pregnancy is safe as long as you feel comfortable and aren’t putting yourself at risk.

When playing soccer, it’s recommended that pregnant women limit playing time to no more than 30 minutes per session. If playing outdoors, make sure to avoid extreme heat or cold weather. Again, you should always consult with your healthcare provider before playing any sport while pregnant.

Movements You Shouldn’t Do While Pregnant

There are certain movements you should avoid while playing soccer during pregnancy, such as jumping or rapid changes in direction. These high-impact activities can increase your risk of injury and cause unnecessary stress on your body.

Additionally, any activity that could put pressure on your abdomen like playing goalkeeper should also be avoided. Playing soccer while pregnant can be a fun and healthy way to stay active, but it’s important to make sure you follow the guidelines set out by your doctor.

Conclusion

Now you know how you can play soccer while pregnant. Pregnancy is an amazing time in a woman’s life. But it doesn’t have to mean the end of your soccer career. With proper care and precautions, you can continue playing at a high level throughout your pregnancy and beyond.

Soccer is a great exercise to stay active during pregnancy, but there are some things to keep in mind such as avoiding contact with other players, drinking plenty of water, and much more. If you follow the things that are mentioned above you can play soccer while pregnant.

FAQS | Can You Play Soccer While Pregnant?

Is it safe to play soccer while pregnant?

It is dangerous to play soccer with many players while pregnant. It is generally safe to play soccer alone or will only one teammate who can pass the ball to you.

While playing soccer in this health condition you should listen to your body and take breaks often. You should avoid contact with other players and make sure to stay hydrated. If you feel tired or uncomfortable, you should stop playing.

What are the benefits of playing soccer while pregnant?

Playing soccer can have many benefits for both you and your baby. Exercise can help reduce stress, improve your cardiovascular health, and can help you sleep better. All of these things can be beneficial for your pregnancy.

What to do if any unusual medical condition occurs while playing soccer during pregnancy?

In case of any unusual medical situation, no matter if it’s minor or major, you should immediately consult a doctor. Don’t listen to what anyone is saying, if you do, you will put both your and your baby’s life in danger.

Which professional soccer player played soccer while pregnant?

Alex Morgan and Sydney Leroux are the two professional soccer players who are seen playing soccer while they were pregnant.

Can you play soccer with my opponent team while you are pregnant?

Playing soccer a lot of tackling, sliding, and collisions are why The American College of Obstetricians and Gynecologists (ACOG) suggested not to play soccer against your opponent while you are pregnant.

However, you can play soccer alone or with only one or two other players who can help pass the ball. Don’t forget to consult a doctor before playing soccer while you are pregnant.

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