Women and female athletes are disproportionately affected by knee injuries. The anterior cruciate ligament (ACL) rupture that occurs in non-contact sports is the most frequent injury. Women are four to eight times more likely than males to sustain an ACL tear.
“Every year, more female athletes are participating in sports, which results in a higher rate of knee injuries in these athletes,”
The majority of sports medicine doctors, surgeons, and other professionals have expertise in treating female athletes who have joint-related injuries. Additionally, several Women’s Sports Medicine Programs have doctors that specialize in health problems specific to female athletes.
We can assist and teach all athletes how to significantly reduce this risk, even if women have a higher risk of knee injuries. One established technique is to integrate relatively simple injury prevention exercises into normal routines.
The Female Athlete’s Body
The broadening of the hips and the loosening of tendons and ligaments that occur in women’s bodies between adolescence and pregnancy can weaken the core and other muscle groups and lessen neuromuscular control.
If left untreated, knee injuries in female athletes can keep them out of the game for months and potentially result in more serious problems like early osteoarthritis. There are certain specialized care and treatment programs that put the wounded female athlete’s return to play and recovery first.
These modifications may have a major impact on how women move, particularly while performing basic sports movements like jumping and running. For instance, when jumping, women frequently lean more on their quadriceps than their hamstrings, which can throw off the balance of their muscles and aggravate knee pain.
After puberty, women have a propensity to land and jump with their knees bent inward rather than parallel, and this inward placement can result in ACL damage,
Additionally, hormones such as estradiol, progesterone, and relaxin released during the menstrual cycle may affect how loose or stiff a woman’s ligaments are, which may raise her risk of injury. Examining the links between women’s menstrual cycles and knee injuries is a developing field of research.
The Most Common Knee Injuries in Women
If left untreated, knee injuries in female athletes can keep them out of the game for months and potentially result in more serious problems like early osteoarthritis.
- Anterior cruciate ligament (ACL) damage
- Dislocation of the patella
- Meniscal damage
- Tears in the medial collateral ligament (MCL)
Knee Injury Prevention Exercises
ACL Preventative Training, which includes suggestions specifically for female athletes and has been shown to lower injury risk by up to 50%, consists of strength training, plyometrics, agility, balance, and flexibility training.
Exercises that are good at strengthening the core and glutes and that are simple to incorporate into regular workouts to help prevent knee problems include:
- Simple broad jumps
Simple broad jumps are an incredible method to work on controlling your muscles and perfecting your form for the field, court, or track. Make sure your feet leave the ground and touch it simultaneously as you jump forward, and that your weight stays in your heels as you land.
Additionally, it’s critical to land with your knees parallel and your ankles directly under your knees, avoiding any inward tilting.
- Bridge
Bridge exercises can strengthen the glutes, hips, and core, all of which can help athletes avoid knee injury.
Simple bridge hip lifts are a good place to start; as your strength develops, move on to single-leg and weighted bridges. For more core impact, try balancing with an exercise ball under your feet.
- Squats
Squats are a vital exercise in practically every sport. You can lower your risk of injury by using the appropriate squat form to prevent overextending or putting too much pressure on your knees. Keep your back straight and your knees aligned with your ankles when you squat.
Even if your squat is a little shallow, squat as low as you can while still keeping appropriate form. Hold on to a wall or a bar if you require more stability. As your strength and technique improve, go on to single-leg squats.
Always Consult The Expert
There are various options for ACL reconstruction surgery. It’s important to get an accurate diagnosis and medical treatment as soon as possible so you can get back to your normal routine. You can see Dr. Reetadyuti Mukhopadhyay if you are looking for an ACL Surgeon in Gurgaon. With the use of advanced technology and his expertise, he can treat any form of severe ACL injury.
For a consultation on your case or a second opinion, get in touch with us right away.