Sports participation can be rewarding and empowering for all genders, but it also comes with risks to both physical and mental health. Female athletes often face different challenges than male athletes and are more susceptible to injuries.
Maelynn Moore, ATC, a Nebraska Medicine athletic trainer, says this is mainly due to female anatomy.
“Biomechanics and anatomy can put female athletes at a higher risk for injuries like ACL tears,” explains Moore. “Women tend to have a wider pelvis than men, which can alter the angle between the quadriceps muscle and the patellar tendon and put more stress on the ACL.”
Hormonal fluctuations can also make female athletes more prone to injury.
“Studies show that females are at a higher risk of an injury during menstruation due to changes in collagen fibers,” says Moore. “Looser collagen fibers can reduce joint stability, making women more vulnerable to sprains and strains.”
Female athletes may also jump and land differently, especially in sports like volleyball. Landing with knees together instead of facing out can put more pressure on the knee and cause damage over time.
Common sports injuries in female athletes
Certain injuries are more common in female athletes because of physiological factors. While ACL injuries are common, other frequent injuries include:
- Patellofemoral Pain Syndrome (runner’s knee): Pain around the kneecap caused by overuse or muscle imbalances.
- Shin splints: Pain in the lower leg due to overuse or improper footwear.
- Stress fractures: Tiny bone cracks from repetitive stress or overtraining.
- Achilles tendonitis: Pain from overuse and inflammation of the Achilles tendon.
- Concussions: Head injuries that cause the brain to move inside the skull.
Understanding common injuries and seeking early treatment can help female athletes recover and return to their sport faster. Focusing on injury prevention through proper or adjusted training techniques is just as important.
Injury prevention through modified training
To lower the risk of injury and speed up recovery time, female athletes can adjust their training and incorporate pre-hab (prehabilitation) exercises.
“Pre-hab focuses on strengthening certain areas that may be more prone to injury,” says Moore. “It’s an important part of training and can improve mobility, enhance joint stability and prevent injury before it happens.
Some common pre-hab exercises may include:
- Resistance bands: Lateral leg raises and hip thrusts to prevent ACL injuries.
- Single-leg squats, calf raises and ankle circles: Help to reduce sprains and tears.
- Walking lunges, arm circles and leg swings: Improve joint mobility.
- Foam rollers: Release muscle tightness and improve circulation.
Since every athlete’s body is different, a personalized pre-hab routine based on individual needs is most effective. An athletic trainer or coach can assess risks to develop a good pre-hab routine and modified training.
“Listen to your body,” recommends Moore. “You know yourself better than anyone. If you didn’t get good sleep or feel fatigued, communicate with your trainer. We can monitor your load and decrease jumps to reduce your risk of injury.”
How sleep and stress affect recovery
Sleep plays an important role in injury prevention and recovery. Well-rested athletes are less likely to suffer overuse injuries. Tools like Whoop bands or Oura Rings can track sleep quality, menstrual cycles and recovery, providing insights into an athlete’s wellbeing.
“Sleep is crucial for recovery,” Moore says. “Higher stress levels can also contribute to longer recovery times, so managing stress is just as important as training.”
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