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THE (FEMALE) ATHLETE'S STRUGGLE
Injury, Recovery, Prevention
Many female athletes are more susceptible to certain injuries than their male counterparts. This is due to a difference in movements, body, and lifestyle. Many female athletes when landing from a jump land off balance or stiffly. This causes stress on the joints causing more injuries in the knee or ankle areas. Females also tend to change direction on one foot compared to males who tend to change direction on both feet. This causes more stress on the knee and can lead to injury in the knee. Females tend to have higher estrogen levels and less muscle mass while having more body fat.
Anterior cruciate ligament (ACL) injuries are up to six times more prevalent in female athletes than in male athletes (Shmerling). This is partially due to a narrower area in which the ACL travels through. They are also due to hormonal changes and growth. The body has to relearn how to land and pivot. ACL injuries can be prevented by strengthening the muscles around the knee (ie hamstrings).
Hips: Many athletes in repetitive sports can develop impingement through the hips. This is caused by bone spurs that form along the edge of the hip joint. This limits mobility and causes pain.
Shoulders: athletes in overhead sports are liable to develop shoulder injuries. Many have instability in the shoulder due to loose ligaments. This can lead to overextension and irritation and can tear the labrum. Many young athletes have lots of mobility though the shoulder and back because the bone has not had the chance to grow and fully strengthen. This leads to stress fractures.
To prevent injuries athletes first need proper rest. Resting properly between sports and getting the proper rest each day gives the body adequate time to heal itself, decreasing the risk of injury. When entering a new sports season workouts should be gradually and progressively adding on volume, intensity, or weight. Schedules that are loaded properly ensure that the body is not overwhelmed by the amount of work, which can easily cause burning out. Instead schedules that are loaded properly will build up the body’s endurance. Cross-training is a great way to ensure that the body is well rounded. It often provides strength in areas that are neglected in an athlete's specialty and ensures that the body can handle a wide variety of motions.