Injury Risk and Women's Performance: A Comprehensive Overview

Women face unique challenges in sports and exercise, with a higher risk of certain injuries compared to men, which can significantly impact their performance and overall well-being. Awareness, proactive measures, and appropriate training can help mitigate these risks.

Higher Injury Risk in Women

• ACL Injuries: Women are up to six times more likely to suffer a non-contact anterior cruciate ligament (ACL) injury in the knee compared to men. ACL injuries can happen when making rapid changes in direction or twisting the knee while running, turning, jumping, or landing.

• Joint Injuries: Women are more at risk of joint injury across the body, including the ankle and shoulder.

• Increased Risk After Puberty: The increased risk of joint injuries in females is thought to occur after puberty.

Factors Contributing to Injury Risk

• Anatomical and Biomechanical Differences: While skeletal anatomy cannot be changed, movement patterns can be improved through training. Research indicates that women's knees tend to cave inwards, and they often land jumps with a straighter knee, resulting in greater force absorption.

• Hormonal Influence: Fluctuations in oestrogen levels can affect joint stability. High oestrogen levels may cause joints to become more elastic, increasing joint laxity and the risk of injury.

• Muscle Imbalance and Weakness: Muscle weakness, imbalance, and poor landing mechanics contribute to injury risk.

• Technique: Poor technique during exercises can increase the risk of injury.

• Other Factors: Physical, psychological, emotional, and social factors can compound to increase the risk of injury.

Strategies to Reduce Injury Risk

• Warm-up Programs: Gender-specific warm-up routines can reduce injury risk by over 40%. Specific conditioning exercises performed for ten minutes, three times a week, can significantly decrease the risk of knee injuries and overall injuries. These programs should address muscle imbalance, weakness, and neuromuscular coordination. Examples include the FIFA ‘11+’ football warm-up and the England Netball ‘Jump High Land Strong’ program.

• Proper Technique: Emphasize technique, control, and quality of movement during exercises. Focus on engaging hamstrings, glutes, and core muscles.

• Strength Training: Strength training is vital for building a resilient body, especially as the risk of joint injuries increases after puberty. It helps strengthen and balance muscles, and maintain bone density. Functional movements in strength training can improve performance and reduce the risk of non-sport-related injuries.

• Conditioning Exercises: Incorporate conditioning exercises that stretch and strengthen muscles while improving brain-muscle coordination.

• Awareness and Education: Instill awareness of injury risks and protective measures from a young age. Educate girls and young women about proper movement techniques and coaching methods to mitigate injury risks.

• Listen to Your Body: Track your cycle and any niggles or pain to identify potential patterns related to hormonal fluctuations.

• Professional Guidance: Seek help from fitness professionals for technique correction and personalized program design.

The Role of the Menstrual Cycle

• Hormonal Impact: High oestrogen levels can affect joint laxity, potentially increasing the risk of injury. However, injury is a complex issue with multiple contributing factors.

• Proactive Approach: Instead of waiting to find out if cycle hormones are the reason for injury, take a proactive approach by building overall resilience through strength, agility, coordination, and muscle balance.

• Personalized Strategies: Tuning into your cycle can provide insights into when injuries flare up, allowing for proactive management. Strategies include taping muscles/joints, soft-tissue massage, and comprehensive warm-ups.

Additional Considerations

• Psychological Factors: Sport can bring specific emotional challenges for women, and women who have not developed coping skills may experience negative outcomes.

• RED-S: Relative Energy Deficiency in Sport (RED-S) can impair the ability to train and perform, affecting physical, psychological, and emotional health.

• Equipment: Ensure access to women-specific sports equipment, such as properly fitted saddles for cyclists.

• Concussions: Women may be more susceptible to sport-related concussions than men and may experience more prolonged symptoms. Training to develop neck strength and learning how to fall safely may help.

By addressing these factors and implementing appropriate strategies, women can reduce their risk of injury, enhance their athletic performance, and maintain a lifelong, positive relationship with sports and exercise.