🏃‍♀️ Preventing Knee Injuries in Young Female Athletes: A Physical Therapist’s Guide

Young female athletes are some of the most dynamic and driven individuals on the field, court, or track — but they also face a higher risk of knee injuries, particularly ACL (anterior cruciate ligament) tears. As physical therapists, our mission is not only to treat injuries but to help prevent them in the first place.

Why Are Knee Injuries More Common in Female Athletes?

Research has shown that adolescent female athletes are 4 to 6 times more likely to suffer ACL injuries than their male counterparts in similar sports. Several factors contribute to this:

• Biomechanical Differences: Women often exhibit a greater knee valgus (inward knee collapse) during landing or cutting movements.

• Hormonal Influences: Hormonal fluctuations during the menstrual cycle can affect ligament laxity.

• Neuromuscular Control: Girls may develop strength and coordination at a different pace than boys during adolescence, affecting movement patterns.

• Muscle Imbalances: A stronger quadriceps-to-hamstring ratio can increase strain on the knee.

6 Key Strategies to Help Prevent Knee Injuries

1. Neuromuscular Training

Implementing a structured warm-up program that includes balance, plyometrics, and agility drills can significantly reduce injury risk. Examples include:

• Jumping and landing mechanics

• Single-leg balance exercises

• Core stabilization drills

2. Strength Training

Focus on strengthening the muscles that support the knee, especially:

• Hamstrings: Helps counteract strong quads and stabilize the knee.

• Glutes: Prevents inward knee collapse.

• Core: Supports overall body control.

3. Proper Movement Mechanics

Teach athletes how to:

• Land softly with knees aligned over toes.

• Avoid inward knee collapse when changing direction or jumping.

• Maintain proper posture and core engagement during activity.

4. Sport-Specific Conditioning

Prepare the body for the unique demands of the sport. For example, a soccer player’s training should include lateral movements, cutting, and deceleration drills.

5. Educate Early and Often

Coaches, parents, and athletes themselves should understand the risks and signs of poor movement patterns. Early education leads to better habits.

6. Recovery and Rest

Overtraining without adequate rest increases the risk of injury. Encourage:

• Regular rest days

• Cross-training

• Sleep and hydration as part of athletic performance

Start Prevention Before It Becomes Rehab

At our clinic, we work with young athletes not just to recover from injuries, but to prevent them entirely. A few simple assessments and a customized training plan can make all the difference in a young athlete’s long-term health and performance.

If you’re a parent, coach, or athlete and want to learn more about injury prevention programs, reach out to us. Let’s keep our athletes strong, safe, and doing what they love.