Female Athletes and ACL Tears: Why Prevention is Key
Did you know that female athletes are, on average, five times more likely to tear their ACL than males?
Learn why females have a higher risk of ACL injuries, along with recommended prevention strategies by Dr. Sterett, the leading expert in female ACL reconstruction.
Why Is The Risk Of An ACL Tear Higher For Females?
The increased risk of ACL tears in females stems from a combination of anatomical and performance factors that impact the amount of strain on the knee. Here are a few of the differences that put female athletes at higher risk:
Loose Joints: Women are much more likely than men to be born loose-jointed - there is actually medical criteria defining this! Being "loose-jointed" puts the ACL at higher risk of being stretched and torn. Loose-jointed athletes are significantly more likely to tear their ACL.
Knock-Kneed: Women generally have a wider pelvis causing them to be more "knock-kneed." This means the knees point more inward, putting added stress on the ACL and increasing the chances of the knee buckling.
Smaller ACLs: For a similar height and weight, the female athlete's ACL may be up to 30% smaller than their male counterpart.
Landing Differences: Many women tend to land jumps with their knees in a straight, locked position, putting greater force on the ACL. It's also more likely that women's knees will collapse inward upon landing (due to being more knock-kneed), placing the ACL at greater risk. Learn more about landing risks.
Muscle Imbalances: Some of the differences seen in athletic landing strategies may stem from weaker gluteal and hamstring muscles than males relative to quadriceps strength.
How Can Female Athletes Reduce Their Risk of an ACL Tear?
While there is no surefire way to prevent ACL tears completely, there are preventative measures you can take to minimize your risk of an ACL injury and keep yourself on the playing field.
With over two decades of experience in female ACL reconstruction, Dr. Sterett recommends these top three strategies to help prevent ACL injuries.
Preferentially Strengthen Your Glute and Hamstring Muscles
It seems strange, right? Weak gluteal muscles are one of the biggest factors associated with ACL tears in women. By strengthening this large muscle group, you'll reduce the risk of your knees naturally caving inward upon landing. Weak hamstrings can also cause your knees to overcompensate, putting more stress on the ACL ligament. Building up your hamstring strength offloads some of that stress.
Practice Proper and Safer Landing Techniques
When it comes to performance, refining your landing technique can reduce your ACL tear risk. Dr. Sterett recommends these top two technique adjustments:
Make sure you land with flexed knees (rather than straight knees) to absorb the impact.
As you come down in that flexed position, make sure your knees are over your second toe and not caving inward towards each other.
See If You Meet The Criteria For Being Loose-Jointed
Your Beighton score will tell us if you are born with loose joints. Loose-jointed athletes are 4-5 times more likely to tear their ACL. However, they are also less likely to develop arthritis down the line.
Questions About ACL Tears? Contact Dr. Sterett Today.
If you have questions about your ACL risk or are experiencing knee pain after an injury, contact Dr. Sterett, Vail Valley's most trusted name in female ACL reconstruction. Dr. Sterett and his team of knee experts will help you get back to doing the activities you love!
Call (970) 476-7220 today to schedule an in-person or telehealth appointment or contact Team Sterett through the online appointment request form.
You Might Also Be Interested In:
Women's ACL Injuries
ACL Injury Prevention Tips for Female Athletes
Why Do Loose-Jointed People Have a Higher Risk for ACL Tears?
