ACL Injuries in Women’s Sports
With the recent ACL injury suffered by USC women’s basketball player JuJu Watkins during the March Madness tournament, I’ve noticed an increase in discussions about the heightened risk of ACL injuries in female athletes. This topic has been gaining attention in the news and on social media, so I wanted to share more information about why women are more susceptible to ACL injuries and, more importantly, what can be done to help reduce the risk for young female athletes.
As someone who works with athletes of all ages, and who will soon begin coaching high school girls’ volleyball, I want to shed light on the factors that put young women at a higher risk for ACL injuries and discuss what trainers and strength coaches can do to help prevent them.
Understanding the ACL and How Injuries Occur
To address ACL injury prevention, we first need to understand what the ACL is and how injuries happen. The ACL (anterior cruciate ligament) is one of four major ligaments in the knee and plays a key role in controlling movement, particularly in quick stops and changes of direction. While ACL injuries can occur due to contact (such as a collision), the majority, like the one suffered by JuJu Watkins, happen in non-contact situations, such as landing awkwardly from a jump or making a sudden pivot.
Why Are Women at a Higher Risk?
Several key factors contribute to the increased risk of ACL injuries in female athletes compared to males:
Anatomy
Women generally have wider hips than men, which can lead to greater inward knee movement (knock knees). This alignment places additional stress on the knees, making them more vulnerable during high-impact and explosive movements.
Female athletes also tend to have thinner ACL tissue, which may make the ligament more prone to tearing.
Hormones
Research suggests that fluctuations in hormones during different stages of the menstrual cycle can affect the elasticity of collagen in the ligaments, potentially making the ACL more susceptible to injury at certain times.
How Coaches, Trainers, and Athletes Can Reduce ACL Injury Risk
While ACL injuries are common, there are steps that coaches, trainers, and athletes can take to reduce the risk:
1. Strength Training
Strength and mobility training should be taken seriously. Developing strength in the legs, hips, and core helps improve stability and movement mechanics, putting athletes in a better position to prevent injuries.
Following a consistent, long-term training plan not only helps athletes peak at the right time but also reduces injury risk associated with inconsistent training.
2. Learning Proper Mechanics
Proper movement mechanics are crucial! Athletes should be taught how to correctly land from a jump and push off from a stationary position.
Encouraging deeper knee bends when landing or changing direction can help absorb impact and reduce stress on the ACL. These mechanics should be ingrained early in youth sports to establish safe movement patterns.
3. Warming Up & Cooling Down
A well-structured warm-up and cool-down routine plays a significant role in performance and injury prevention.
Warm-ups should include sport-specific movements and should never be rushed. Taking time to prepare the body properly can make a big difference in reducing injury risk.
Injuries are an unfortunate reality in sports, but proactive steps can be taken to reduce their likelihood. While researching this topic, I also discovered a significant disparity in the number of studies conducted on injuries in male versus female athletes. As women’s sports continue to grow in popularity worldwide, I hope we see more research focused on injury prevention and performance optimization for female athletes.
If you have any questions about this topic or would like specific, individualized exercises or training plans, feel free to message me directly!