Biology.
Dr. Kelsey Logan works as the Director of the Division of Sports Medicine at the Cincinnati Children’s Hospital, focusing specifically on the treatment of female athletes.
According to Dr. Logan, tearing of the knee’s anterior crucial ligament (ACL) is among the most common injuries experienced by female athletes, occurring significantly more frequently in them than their male counterparts. “We’re a little more vulnerable,” she explains, largely attributing this discrepancy to the sharp angle at which women’s knees and hips typically meet. In her experience, the best preventative care for ACL injuries focuses on “keeping the knee in an appropriate line” to prevent overextension and additional stress upon impact.
While she wishes that injury prevention programs were more prevalent among high schools, Dr. Logan recognizes the unrealistic sacrifices that would have to be made. However, she is optimistic that the internet and other advances in technology will continue to make relevant information accessible to young athletes. To increase hip strength, knee control, and reduce the risk of ACL injury, she recommends implementing one or more of the following exercises into your training regimen.
Monster Walks:
Place a resistance band around your ankles.
Stand with your feet shoulder-width apart, knees slightly bent, and hips back to mimic a partial squatting position.
Step sideways with one foot, then the other while maintaining a wide stance.
Take 10-20 steps, then reverse directions.
Clamshells:
Place a resistance band just above your knees.
Lie on your side with your hips aligned and knees bent at a 90-degree angle.
With your feet together, slowly lift your top knee towards the ceiling.
Hold this position for a few seconds, then slowly bring your knee back down.
Split Jumps:
Begin in a forward lunge position with your front and back knees bent at 90-degree angles.
Pushing through your legs, explosively jump straight upwards.
Switch your legs midair, so that your back leg comes forward and your front leg moves back.
Land in a lunge position, sinking with your knees bent 90 degrees to absorb impact.
