Why are women more susceptible to sports injuries than men?

Research has shown that there is an anatomical difference between men and women which unfortunately puts a greater risk on women for injury during sports.  Women have a larger pelvis than men which causes increased stress to the knees.  Women also tend to have looser joints due to laxity in their ligaments.  Many have attributed the laxity of ligaments to female hormones. 

In addition to the anatomical factors, women are becoming more and more athletic and often times are not trained properly for their sport. Also, manufacturers are just recently designing specialized equipment to accommodate a women’s anatomical structure.

Unfortunately, women can not change their anatomical structure, but, they can use these helpful tips to prevent injuries.

1.      Keeps knees bent and land on both feet when landing from a jump.

2.      Work with a physical therapist or personal trainer to learn how to properly cut or pivot.

3.      Correct muscle imbalance.  Strengthen the hamstrings (muscles in the back of your upper leg), gluts (buttocks) and inner thigh muscles.  These muscles are often weaker than your quads (muscles on your thigh).

4.      Replace running shoes (see your local running shoe store for frequency).  General guideline:  Replace every year if running 10 miles per week and every six months if running 20 miles per week.

5.      Make sure there is adequate calcium in your diet to avoid osteoporosis which may lead to stress fractures.

6.      Take advantage of equipment designed to fit the anatomical structure of females.

7.      Develop a strength training program that emphasizes multiplanar, multijoint, and functional exercises.  These exercises will help develop intermuscular coordination, proprioception, and balance which transfers to increased strength required for sports or daily activities.

Consult with a physical therapist or personal trainer to help develop a safe exercise program to meet your needs.  A well designed program will significantly reduce the chance for injury and help improve your performance for your sport.

Consult with a nutritionist regarding a well balance diet and to make sure your getting sufficient calcium.

By: Suzanne Schmidt, MPT

Selecting the Right Athletic Shoe

Whether you are planning your next marathon or simply walking through the Mall, selecting the proper athletic sneaker can be a daunting task. As the needs of people expand, the sneaker has transformed into a piece of equipment, regardless of the activity. Follow these basic tips the next time you try a new pair of sneakers to find the right fit:

1. Try on multiple pairs of sneakers, not just the most popular brand, and do so at the end of the day when your foot is larger.

2. Take with you or wear the same socks that you will be wearing when using the sneaker.

3. Test the stability of the shoe, i.e. bend the shoe in half from front to back. The sneaker should bend at the ball of the foot. The sneaker should not bend in half.

4. Price does not guarantee the right fit or feature that you may need.

Remember that these are basic tips and should not be considered absolute. You should consult your doctor/specialist for specific needs.