The ABCs of ACL tears in females
ACL (anterior cruciate ligament) injuries are more common in women than men -- and you see the toll it takes on female soccer players. Megan Rapinoe suffered three ACL injuries during her career. It's also common when females play basketball, softball, and volleyball -- for fun, in school, or professionally. More than three-quarters of the tears require surgery.
Why are females more prone to ACL injuries? They have wider pelvises and shorter femurs than males and increased hip rotation and torque at the knee, which can cause less stability of the knee when landing from a jump or suddenly changing direction.
Researchers have discovered four training routines that can help women of all ages and athletic inclinations avoid ACL tears. According to a JAMA Patient Page, they are: 1. neuromuscular training programs that correct imbalances between hamstring and quadriceps strength using resistance training and dynamic movements; 2. plyometric training, such as jump squats and medicine ball throws, that improves the ability to generate rapid muscle forces; 3. balance exercises such as ladder drills; and 4. stretching routines.
Prevention is vital because only 55% of athletes return to their sport after an ACL rupture and in the first 10 years post-injury, females report more trouble with knee instability, limping, stair climbing and squatting than males.
So, dedicate yourself to one or more of the routines that build protection for your ACL. And then have a great time giving your all to the sport you love! For workouts and advice, sign up for the free newsletter at LongevityPlaybook.com.
Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.longevityplaybook.com. Email your health and wellness questions to Dr. Mike at questions@longevityplaybook.com.
(c)2023 Michael Roizen, M.D.
Distributed by King Features Syndicate, Inc.
(c) 2025 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.
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