Whether you’re sprinting down the football pitch, making a sharp cut on the netball court, or landing from a jump in volleyball, your knees take on a lot of pressure. Unfortunately, Anterior Cruciate Ligament (ACL) injuries are more common in female athletes than in their male counterparts. These injuries can be frustrating, painful, and keep you out of the game for months.
But why are women more prone to ACL injuries, and what can be done to reduce the risk? Let’s look at why these injuries happen and how you can strengthen your knees to stay active and injury-free.
Why Are ACL Injuries More Common in Female Athletes?
The ACL is a crucial ligament that stabilises the knee, preventing excessive movement. A tear can occur when the knee twists awkwardly, lands incorrectly, or changes direction too quickly—common movements in sports like football, basketball, and netball.
Female athletes are more likely to suffer ACL injuries for several reasons:
- Body Mechanics: Women tend to have a wider pelvis, which affects knee alignment. This can increase stress on the ACL, especially during jumps and quick directional changes.
- Hormonal Factors: Oestrogen can affect ligament flexibility, potentially making the ACL more vulnerable to injury at certain times in the menstrual cycle.
- Muscle Imbalances: Women often rely more on their quadriceps than their hamstrings when landing or slowing down. This imbalance can put more strain on the knee joint.
Understanding these risks is the first step in preventing ACL injuries and keeping your knees strong.
What You Can Do to Protect Your Knees
While some factors are out of your control, there are plenty of things you can do to lower your chances of an ACL injury. Focusing on proper technique, muscle strength, and balance can go a long way in keeping your knees healthy.
1. Strengthen the Right Muscles
Strong muscles around the knee provide stability and absorb impact, reducing the strain on your ACL. Focus on these key areas:
- Hamstrings and Glutes: These muscles help control knee movement. Exercises like deadlifts, glute bridges, and hamstring curls can improve strength.
- Core and Hips: A strong core and stable hips improve balance and alignment. Side planks, squats, and hip thrusts are great options.
- Calves and Ankles: Strengthening the lower legs helps with stability during sudden stops and jumps. Try calf raises and single-leg balance drills.
2. Improve Your Landing and Cutting Techniques
Many ACL injuries happen when landing from a jump or making a quick direction change. Practising safe movement patterns can make a big difference:
- Land Softly: Bend your knees slightly when landing, and try to keep them aligned over your toes rather than caving inward.
- Use Both Legs: Landing with equal weight on both feet helps distribute impact.
- Stay Low When Cutting: Keeping your centre of gravity low when changing direction can prevent awkward knee movements.
3. Focus on Flexibility and Mobility
Tight muscles can increase injury risk, so incorporating mobility work into your routine is important. Stretching the hips, hamstrings, and quadriceps regularly can help maintain good knee alignment and movement. Yoga and dynamic warm-ups before training can also improve flexibility.
4. Don’t Skip Warm-Ups and Recovery
Warming up properly before exercise helps activate muscles and prepare your joints for movement. Try a combination of:
- Dynamic stretches (leg swings, lunges, high knees)
- Light jogging or skipping
- Activation drills for the core, glutes, and hamstrings
After training or a match, cool down with light stretching and foam rolling to keep your muscles and joints in good condition.
What If You Do Injure Your ACL?
Despite the best prevention strategies, ACL injuries can still happen. If you feel a sudden “pop” in your knee, followed by swelling and instability, it’s important to get checked by a healthcare professional as soon as possible.
Treatment options may include:
- Rehabilitation and Physiotherapy: Some ACL tears can be managed without surgery, focusing on strength, mobility, and stability exercises.
- Surgical Repair: For active individuals who want to return to high-impact sports, surgery may be recommended. This involves reconstructing the ligament using tissue from another part of the body or a donor.
- Platelet-Rich Plasma (PRP) Therapy: Some people explore PRP injections to support healing by using growth factors from their own blood.
The road to recovery can take time, but a well-planned rehabilitation programme can help you regain strength and confidence in your knee.
Stay in the Game for the Long Run
ACL injuries can be a setback, but they don’t have to define your athletic journey. With the right strength training, movement techniques, and recovery strategies, you can protect your knees and keep doing what you love.
At Liberty Orthopaedic Clinic, we understand the challenges that come with sports injuries. If you’re experiencing knee pain or recovering from an ACL injury, we’re here to help. Book a consultation today to explore treatment options and personalised rehabilitation plans tailored to your needs.
