Did you love to play football when you were younger but have given up because of your age?
If the answer is yes, then this article is for you.
It’s going to point out the reasons why you (probably) gave up in the first place, before persuading you to start playing again.
You’ll learn the many positive benefits of playing football when you’re over 40 plus a few reasons why you do have the time to get back out on the pitch.
I’ll also cover how to get back into football and what you need to do in order to avoid getting injured in your ‘mature’ state.
But first, a super quick outline as to why this post exists.
One game in nine years
A few weeks ago one of the other dads from my son’s school asked me if I wanted to play football with him.
His offer was quite unexpected, but after some thought, I agreed to play.
After all, I love playing football and never turn a game down without good reason.
It’s just that no-one asks me to play football these days. I’m 45.
So I was both excited and nervous about the prospect of turning up to play because I’ve definitely lost my touch.
Useless but loving it
In fact, I’ve only played one game in the last nine years and during that match, I pulled my groin and wasn’t much help to anyone – except the opposition.
To cut a long story short, this time around, I turned up, played the game and had an amazing time (check out the video here).
But it got me thinking.
Why aren’t more people playing football when they get older?
Why you don’t play football anymore
There comes a point in most player’s lives when football just falls off the radar.
It usually happens when you reach your 30s and realise that you’re no longer going to be a pro.
We all had those dreams. It’s okay.
But it’s more likely that when you got married, got a proper job and the kids came along there just wasn’t the time or the energy to play football.
Once you lose your contacts and your beer belly makes an appearance, football just becomes something you watch on the TV or for the kids to play.
Related: How to get rid of a beer belly
When you’re unfit, you lose confidence in your ability to compete, and even the thought of playing a friendly 8-a-side game gives you the jitters.
You’ve lost your touch.
Most over 40s that do take part in sport tend to practice solitary activities like running or cycling as you can just do those sports on a whim whenever you get a bit of free time and the urge.
And while there’s nothing wrong with running and cycling, playing football has many surprising qualities that will benefit you right now and as well as when you get older.
Here’s why you should get back into playing football.
The benefits of playing football when you’re over 40
Back in 2010, the Scandinavian Journal of Medicine and Science published a report that stated:
“Untrained middle-aged men and women who participate in regular football for an hour two or three times a week, and elderly men (63-78 years) exposed to lifelong football had marked physiological, mental and social health benefits. Not only physically, but mentally too.”
They found that the players enjoyed improved cardiovascular health, better bone density and postural strength that can protect you from broken bones, which is great for when you get really old.
Additionally, “the benefits were greater than those seen in endurance running for increases in muscle mass.”
Improved range of motion and positive mental health
Because of the nature of football – short bursts of running, twisting and turning – you also get a great workout without having to run long distances and you work on your mobility and range of motion.
The team aspect of the game gives a sense of community and belonging which has really positive mental health benefits.
Additionally, I believe there are ‘peaks’ you feel during a game that are unique to the sport.
The buzz of scoring a goal. The connection you feel with a team-mate when you high-five them after a great piece of skill, and the fun and satisfaction you get from working together.
Let’s not forget the post-match pint (you deserve it) and the ritual of meeting up at the same time, same place week after week.
How to get back into playing football
Let’s review the biggest obstacles you face when getting back into football when you’re over 40 and address each one.
1. You haven’t got time
When you have a family and work, finding time can be hard.
But games that are scheduled and regular can be much easier to plan for and because others are depending on you to turn up and play, you’re more likely to go out and do the activity.
Football matches are often held in the evening too, so once the kids are in bed you get to go out and play.
We can all make time when we prioritise what is most important to us, and a one-hour game once a week should be easy to make time for.
If you make playing football your number one hobby and value it as the activity that’s going to help you stay fit and healthy, then it’s a no-brainer.
You’re a footballer. Turn up and play.
2. You’ve lost your contacts
When you were young, finding a game was no issue.
These days you might not know anyone who plays and you certainly don’t want to start organising games yourself. Who has time for that?
Fortunately, the world of tech is here to save you.
The following apps/websites all help you to find and connect with other players and games.
- Celebreak
- Footy Addicts
- Find a player
- Goals Football
- Find Me Football
- UK Football Finder
- Open Play
- Toe Poke
You could also try posting on your Facebook page, search for local Facebook groups or have a look on Meet Up.
If all of that fails, then just ask around as you did in the old days. Check your local sports centre ask at work and at the pub.
Someone always knows something.
Then just turn up and play a few games. If you don’t like the venue, the people, the standard, try another until you find the game that’s right for you.
3. You’re too unfit / got a bad knee
Ahh the oldest excuse in the book.
You turn like an oil tanker these days, but before you know it you’ll be doing those Cruyff turns once again.
Start with a visit to your doctor if you’re overweight or in really bad shape. This is really important, especially if you have high blood pressure.
A ‘bad knee’ can often be the result of weakness somewhere and so you should book a trip to a physio to help get you back on the road to recovery.
If you are unfit but are desperate to get on the pitch, then you’re going to have to adjust how you play.
Start by playing in goal or in defence to keep your running to a minimum.
In my last game, I tracked my distance and almost ran 5 km in a one-hour session, which is quite a lot of running if you’re not used to it.
But the more you play, the fitter you will get and gradually you’ll get back to your old self.
Just twenty years older.
Top-Tip: Make time to train in the days leading up to the game. The Pros do it and so should you.
4. Lack of confidence / ability
If you haven’t played for a long time, naturally you’re going to be a bit rusty and you’re going to feel a bit nervous about making a fool of yourself, especially if you’re going to be playing with some good, younger players.
But, there are so many ways to find different types of games these days and unless you’re joining a league, most matches are going to be friendly and non-competitive (ish).
When you find a group that’s right for you, stick with it, because your ability won’t matter and pretty soon that Maradona-esq touch of yours will be back.
More than that though, you’ll be keeping fit, having fun and enhancing your life through football.
How to reduce your risk of injuries playing football when you’re over 40
The first thing to remember is that you’re not Ronaldo.
You’re not 17 either. So you need to adapt your playing style accordingly.
Be more like Jan Molby – less running, more passing – than the winger you might have been in the past.
Additionally, you need to remember that when you played as a kid, you were much more active in general and so it wasn’t always necessary to warm up.
1. Warm up – properly
These days you have to warm up. Especially before the game and you should also think about doing some training in the days leading up to the game too.
The Pros train all week for a match not only so they can be in top form and top physical shape, but also to reduce their risk of injury.
You should too. The additional work-out will also help you to stay fitter and have a better game too.
I found these videos useful for warming up:
You then need to remember to cool down and stretch after the game.
Warm down stretches after football
Get used to the fact that you’re going to be walking like C3PO for a few days after your first game back, that’s for certain because you’re going to be using muscles that you haven’t used in a long time.
The more you play though, the more stretched and able your muscles will be.
2. Play on a flat surface
Playing on grass that could be full of holes and uneven surfaces is going to increase your chances of getting injured.
So unless you know of a beautiful flat pitch like that picture above, it’s probably better to play on a flat artificial surface.
3. Don’t go diving into tackles
It’s not the Cup Final.
4. Find a game that suits your age and ability
Playing with a bunch of twenty-year-olds is just going to frustrate you because you’ll barely get a touch and they’ll skin you with their pace every time – and no one likes that.
The most common injuries in football
The most common injuries in football are ankle sprains, knee injuries, hamstring, and groin strains, and additionally your wrists/fingers if you should fall over or play in goal.
Warming up, strengthening your lower limbs, and just taking it easy are going to go a long way to reduce your risk of injury, especially when you’re just getting started.
But you’re going to have to expect a few niggles and knocks if you’re going to play football.
Healing properly
If you do get a knock, make sure that you take enough time to heal properly.
As we get older, it takes longer for our bodies to fix themselves, and doing too much too quickly isn’t going to do you any good.
If you injure a muscle or soft tissue, use the POLICE principle to help your recovery.
- Protect: By using a bandage
- Optimal Loading: Start using it again when you can
- Ice: Use a cold compress every few hours for the first few days
- Compress: Use a bandage to reduce swelling
- Elevate: Hold the injured limb above heart level
So I hope that you found this post helpful and that it has inspired you to get your old boots out of the cupboard or go and buy some new kit.
Let me know in the comments below if you have any additional tips or advice for older men playing football or if you’ve been inspired to start playing again.
Disclaimer: It’s extremely important to know that playing football can cause injury and if you’re unfit you should see your doctor before playing any sports to ensure you’re in good shape to do so. Especially if you have high blood pressure.
Any activities you take on as a result of reading this post are done so entirely at your own risk and the author takes no responsibility for any injuries or health problems that you may have as a result of reading this post. This is not medical advice.