Blog : You go, GURLLLLL!!!!! Get a leg up on Protecting your ACL

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7/3/2009 3:50 pm

You go, GURLLLLL!!!!! Get a leg up on Protecting your ACL

There's at least one area where women in sports rack up higher than men.....ACL (Anterior Cruciate Ligament) injuries.

Depending on the sport, female athletes are between two and seven times as like to sustan in such an injury. And 20 years after an ACL injury, women are much more likely than men to wind up with osteoarthritis, reports the American Academy of Orthropaedic Surgeons. Why are women more vulnerable to ACL injuries than men? Experts suggest a combination of these factors:
The quadriceps muscles are aligned slightly differently in women than men, are aligned an angle that may increase the risk of injury.
Women's smaller ACLs may be more likely to tea.
Higher estrogen levels may make women's ligaments looser.
Relatively weaker hamstring muscles in women make their knees less stable.
Women often favor one leg over the other, which creates uneven movement patterns.
Women tend to flex their knees less tha men to when running or landing from a jumb.
SAFER KNEES
Women can't change their anatomy, but hey can reduce their risk for ACL injuries. If you have a coach or trainer, ask for advice about your technique and positioning.
These steps can also help protect your knees:
Training to improve your balance, such as using a device called a wobble board.
Exercising to strengthen your leg muscles, such as doing leg presses, squats and lunges.
Learning to flex your knees more when jumping or running.
Doing strength training for the core muscles of your back, chest and abdomen. A stability ball is a good tool for this.
To learn more about preventing injuries, visit the American Council on Exercise at www.acefitness.org.