How to Prevent ACL Injuries
Some fitness centers offer special training sessions to reduce the risk of ACL tears in women. These sessions combine exercises to strengthen the hamstring and quadriceps muscles with flexibility and balance exercises to improve the way the muscles respond to sudden movements.
Some coaches use plyometric jumping exercises to build strength and muscle control. This type of training offers an opportunity to master landing with the knees flexed instead of straight and rigid, as many women athletes do. This puts less stress on the ACL.
It’s best to do ACL conditioning exercises, at least in the beginning, under the watchful eye of a physical therapist or athletic trainer, particularly if you’ve had an ACL tear in the past.
Doing an adequate warm-up and stretching to increase flexibility further reduces the risk of ACL tears. Women athletes should avoid wearing shoes with cleats since they increase the risk of injury.
ACL Tears in Women: The Bottom Line?
ACL injuries are more common in women than in men, but an ACL conditioning program can help reduce the risk of a painful ACL injury – and keep you out on the field and in the game.
If you’re female and you’re athletic, you’re at higher risk for ACL tears. The ACL or anterior cruciate ligament is one of four strong, fibrous bands that stabilize the knee and minimize stress to the knee joint. The ACL has the important task of keeping the lower leg from slipping too far forward during leg movements. Unfortunately, the ACL ligament is also one of the most vulnerable ligaments to injury, especially in women.
ACL injuries are up to eight times more common in women athletes than in men. No one is sure why ACL tears in women are more frequent than in males. The risk of ACL injuries is especially high among female soccer players, because they’re constantly changing directions and doing twisting movements, which stresses the ligaments in the knee.
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