Anterior cruciate ligament (ACL) injuries are more common in women than men — and you can see the toll it takes on female soccer players. For instance, Megan Rapinoe suffered three ACL injuries during her career.
It's also common when females play basketball, softball, and volleyball for fun, in school, or professionally. More than three-quarters of the tears require surgery.
Why are females more prone to ACL injuries?
They have wider pelvises and shorter femurs than males as well as increased hip rotation and torque at the knee, which can cause less stability of the knee when landing from a jump or suddenly changing direction.
The good news is that researchers have discovered four training routines that can help women of all ages and athletic inclinations avoid ACL tears. According to a JAMA Patient Page, they are:
1. Neuromuscular training programs that correct imbalances between hamstring and quadriceps strength using resistance training and dynamic movements
2. Plyometric training, such as jump squats and medicine ball throws, that improves the ability to generate rapid muscle forces
3. Balance exercises such as ladder drills
4. Stretching routines
Prevention is vital because only 55% of athletes return to their sport after an ACL rupture, and in the first 10 years after injury, females report more trouble with knee instability, limping, stair climbing, and squatting than males.
Dedicate yourself to one or more of the routines that build protection for your ACL. Then have a great time giving your all to the sport you love.