Womens' sports have grown immensely in recent years. Since the implementing of Title IX in 1972, participation by women in intercollegiate athletics has grown fourfold, and even greater increases have occurred in youth and recreational leagues. With the increase in participation comes an increase in injuries, specifically non-impact anterior cruciate ligament (ACL) injuries amongst the female athlete population. However, with a specialized strength and conditioning program, these non-impact ACL injuries may be prevented.

Non-impact ACL injuries are injuries that involve no direct contact such as tackling or kicking, but result from landing, decelerating, or changing direction rapidly. Seventy percent of female ACL injuries are non-impact, as opposed to male ACL injuries that primarily occur from contact. The majority of these injuries occur during football and wrestling, both of which female athletes do not commonly participate. So why are women eight times more likely to suffer an ACL injury than men?

There are several anatomical differences between males and females that have been shown to lead to ACL injuries. On average, women have greater pelvis widths, a larger quadriceps angle, greater hip varus, hip ante version, knee valgus and foot pronation. All combined, these biomechanics may put the ligament at a disadvantage even before any jump or landing is ever made. The exact effect that these characteristics have individually or in combination on ACL vulnerability continues to be explored, but may help identify risk factors. Little can be done to influence these anatomical traits in women, but if we can understand the physiology behind these predisposing risk factors, we as strength and conditioning coaches and physical therapists can design highly specialized prevention programs. Simple plyometrics and stretching, combined with moderate strength training can help to reduce the prevalence of non-impact ACL injuries.

For more information on this topic including a free trial session, contact Jon Berdanier at Competitive Athlete Training Zone (CATZ) at jberdanier@catzsports.com, or 303-708-8600. CATZ specializes in not only ACL injury prevention, but sport-specific strength and conditioning for teams and individuals of all ages, as well as small group and adult fitness classes. CATZ is located at 8228 Park Meadows Drive, Lone Tree, CO 80124. Stop in or call for a free trial.

Jon Berdanier, M.S., C.S.C.S
Competitive Athlete Training Zone, Highlands Ranch, Colorado