Studies have demonstrated that the rate of ACL injuries amongst women can be reduced by following a preventative neuromuscular training and conditioning program. If an ACL injury does occur, one of the best things you can do is become informed about your treatment options. Dr Stuart MacKenzie, one of the top Orthopaedic Surgeons in Newcastle and the Hunter Valley, has created a free specialist e-guide - Your complete guide to ACL injuries — to help you better understand the surgical procedure involved in getting you moving again after an ACL injury.
Published by Stuart MacKenzie. Each year, 20, to 80, female high school athletes sustain an ACL injury. While the potential to sprain, tear, or even rupture the ACL has always been a risk for those participating in high-intensity sports, female athletes are 5 times more likely to sustain a non-contact ACL injury than their male counterparts.
This natural susceptibility, combined with the increasing number of women participating in sports, has contributed to the overall epidemic in ACL injuries. The anterior cruciate ligament ACL is a flexible band of tissue that runs diagonally in the middle of the knee, providing it with the stability that is necessary for rotational movement.
When the ACL has been stretched too far, it will sprain or tear, causing knee pain and occasional instability. There is no single or definitive reason why women are more vulnerable to ACL injuries than men.
Smaller Intercondylar Notch and ACL: The intercondylar notch, which is the groove in the femur where the ACL passes through, is naturally smaller in women than it is men. Of course, this means that the ACL itself is also smaller in order to accommodate the narrower passage.
Wider Pelvis: In general, women have a wider pelvis which causes the downward angle of the thigh bones to be sharper. This causes women to bend their knees towards the midline of their body, placing additional stress on the ACL.
Lax Ligaments: Women also have more elastic ligaments than their male counterparts. This greater flexibility makes the ACL more prone to being stretched and twisted. Flat-footed Landings: Studies show that women typically jump and land with the soles of their feet instead of on the balls of their feet.
Runners should also make sure they are wearing proper sneakers, Dr. Gardner, noting the high rate of ankle sprains, stress fractures, and plantar fasciitis among females. She suggests strengthening the ankle and lower leg with wobble boards and calf raises, in addition to considering the shoes worn every day and for exercise.
For example, if someone has extremely flat or high arches that appear to lead to imbalances, she may want to choose a shoe that best addresses those issues or try a corrective shoe insert.
Symptoms include pain and stiffness in the front and around the kneecap that make it difficult to climb stairs, squat, kneel, or do other everyday activities. A number of factors can contribute to patellofemoral pain syndrome, including overuse, Dr. Smith says. As a child active in various sports, Dr. Smith was treated by a knee specialist who taught her proper strengthening activities that she was able to get rid of her knee pain. Now, she wants to share the same practices with her patients and get them back to doing what they enjoy.
If someone is too sore to start physical therapy—maybe because of inflammation in their knee—Dr. Smith says she may first do a steroid injection to calm it down. Smith explains. In cases where there is no inflammation, just pain, Dr. Smith says she will prescribe home exercises for a patient, or, if needed, physical therapy to work on balancing muscle strength and flexibility.
The hips are often forgotten, but the muscles that stabilize them are pretty small and not activated by normal exercises. Maybe you run five days a week, but that might not be enough to keep the hips strong.
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