Women are more vulnerable to certain injuries like Anterior cruciate ligament (ACL) tears and stress fractures. Here’s why, what you can do to prevent these injuries, and why women athletes should consider seeking care to maintain their health.
ACL
The most common injuries are ACL injuries and pain in the front of the knee joint. Inappropriate mechanics during a squat. As the athlete squats down the knee behind is in line with the second toe which is the proper form of squat. Women often move their knees inward and over the second toe when attempting to squat. This shows weakness of the muscles on the outsides of the hips. Women are also unable to control their knee position when landing from any jumping activity. This causes their knees to move forward and inward while landing, which puts them more at risk for an ACL injury. Such injuries are five times more common in women than men. Knee stability comes from the hip. Weakness at the hip will present as instability of the knee.
Prevention
With any injury, no prevention method is 100% guaranteed; but some approaches can help to reduce your risk:
PATELLOFEMORAL SYNDROME
This is characterised by soreness in the front of the knee and around the patella (kneecap). Symptoms include pain and stiffness which makes difficult to climb stairs or kneel.
OTHERS
Ankle sprain: This is the most common sports injury in both men and women, but it's particularly common among women.
Shoulder troubles: Examples include rotator cuff problems (including tendon inflammation, or tendinitis) and instability.
Knee injuries: These include irritation under the knee cap (called patellofemoral syndrome) and ligament damage (including tears to the ACL), which is especially common among soccer and basketball players.
Stress fractures: These are especially common in the foot or lower leg (tibia) among women with the "female athlete triad," a combination of inadequate calorie and nutrient intake, irregular menstrual periods, and bone loss. Eating disorders, including anorexia nervosa, contribute to this triad.
Plantar fasciitis: Abnormal alignment of the foot and flat feet may contribute to these small tears in the supporting tissues along the arch and heel.
To avoid injury
Fortunately, women can take steps to reduce the chances they'll suffer these injuries. The rate of ACL injuries may go down if muscles are strengthened, especially the hamstrings and the vastusmedialis. Training to change direction from both feet (rather than one), training to land from jumps in a safer position, and weight-lifting programmes that target specific muscles may also prove effective. Bracing can help limit ankle sprains. Shoe inserts may provide support and re-alignment for those prone to plantar fasciitis or other foot injuries.
The writer is Dr Shreyash Gajjar, Consultant Arthroscopy & Sports Orthopaedics at Kokilaben Dhirubhai Ambani Hospital, Mumbai