Females!
Did you know that studies have reported that you are up to 8 x more likely to sustain an ACL injury in comparison to males!?
This increased injury risk is largely associated with un-trainable anatomical, biomechanical and physiological differences, for instance:
- Greater Q angle (aka wider pelvis)
- Greater joint laxity
- Smaller ACL / narrower intercondylar notch
- Reported changes in estrogen levels during the menstrual cycle
Female Q angle on left versus Male Q angle on right
Source: Quora
In addition, Hewitt (2008) reports that when females jump/land, decelerate and pivot in sport, increased knee instability occurs due to four key neuromuscular imbalances.
1) Ligament dominance – you need to train to improve muscular control of the joint!
2) Quadriceps dominance - you need to train to improve hamstring:quadriceps strength ratio, and glute activation and strength!
3) Leg dominance - you need to train to reduce asymmetries in strength, flexibility and coordination!
4) Core instability - you need to train to prevent unnecessary motion!
By working with a qualified health professional, you can effectively train to minimise these imbalances that contribute to the ACL injury mechanism. If you suffer from knee pain and are wishing to take action and move pain free, contact Nick at Improve Performance Group today for a specialized knee program. The program will help you:
- decrease pain
- learn to move better
- prevent pain from coming back again
- have an individualised step by step program
- check points along the way to show you your progress
This program is limited to the first 15 people and kicks off on the 10th of April. Contact Nick today at nick@improveperformance.com.au and see if you are suited for the program! Nick's website can also be found at:
References:
Hewett, T. E. (2008). Predisposition to ACL injuries in female athletes versus male athletes. Orthopedics, 31(1).