If you’re active or participate in sporting activities, there is always a risk for injury. But did you know that if you are a woman, you’re more prone to certain types of injuries?
“Anatomy differences between men and women play a key role in muscle mechanics and strength, including variances in soft tissue, ligament size and tendon strength,” explains Victoria Eby, DO, sports medicine specialist and independent member of the HonorHealth Medical Staff. “Hormonal and nutritional factors also are a factor in some of the injuries that impact women more than men.”
Watch out for these three injuries
- Torn ACLs: The physical structure, including the ligament size and how everything works together, plays a role in ACL injuries. Women have greater strength in their quad muscles but less strength in their hamstrings and glutes, which causes them to land on a straighter leg, making them more prone to ACL issues.
- Tendonitis: Overuse injuries are more common in female athletes, such as tendonitis, which is an inflammation of a tendon. Women have differences in their tendon strength and how they move. Improper form or training errors can also increase the risk.
- Stress fractures: Caused by repetitive force on a bone from running or jumping, women are more prone than men because of hormonal and nutrition factors and also because of differences in their bone structure and how the body moves.
How you can prevent these injuries
Knowing that you may be at risk for certain injuries is the first step to preventing them. Tips to reduce your risk vary by the injury.
Want to avoid ACL injuries and tears? Look to incorporate strength, plyometric and balance training into your routine. Neuromuscular Training Programs can also be a prevention option.
Concerned about overuse injuries? Make sure you are using proper form and technique, gradually increase your activity and get enough rest. It’s also important to wear supportive footwear and replace your shoes approximately every six months.
“It’s critical to avoid muscle imbalance by including cross training with strengthening and stretching exercises in your workout routine,” says Dr. Eby. “You can also prevent overuse issues by maintaining a healthy weight, appropriately rehabbing other injuries and using properly sized equipment.”
Nutrition also plays an important role in avoiding stress fractures. Remember to eat a varied diet with an adequate number of calories and appropriate nutrients for the activities you are doing.
“If you are experiencing a calorie deficit, you may notice changes in your menstrual cycle, and if that is the case, you should seek medical care from a primary care sports medicine or OB/GYN physician,” adds Dr. Eby.
Need help getting started? Reach out to one of our primary care sports medicine doctors to schedule an appointment and discuss your specific needs and concerns. These specialists can identify risk factors for these injuries, review training plans and equipment, address nutrition concerns and menstrual changes and more.
Are sports injuries keeping you from living your best life?
Each year, millions of Americans visit a specialist for sports-related injuries or to improve their overall fitness. But how do you know if a sports medicine specialist is right for you?
HonorHealth Sports Medicine
No matter the cause of your injury, illness or condition, it’s important to get the right care. Our sports medicine specialists are high trained to treat a range of illness experienced by both athletes and non-athletes.
Injury prevention tips for weekend warriors
Do you engage in strenuous activities on the weekends? If so, you might be a weekend warrior. Learn about how you can prevent injuries and what to do if you get injured.