12 August, 2008

Ask the Coach: Knee Injury Prevention in Women

Question

Hello Damien,

I coach a ladies GAA team. I have heard that girls are up to 5 times more susceptible to knee injuries because of the width of the pelvis. There are a number of girls with knee injuries but I want to know how I can prevent knee injuries in the girls?

Thank you for your advice,

Jane

Answer

It is true that girls are 5 times more likely to ACL injuries. The width of the pelvis to the knee known as the Q angle has a part to play but a bigger factor is that the majority of female athletes don’t strength train. The two main causes of ACL tears are a weak VMO- Vastus Medialis Obliques muscle which resembles a tear drop shaped and an imbalance between the strength of the quadriceps and hamstrings muscle. The VMO is a quadriceps muscle that crosses the knee joint. The reason the VMO will be weak is because it is common for people to do squats at the top half or half squats. The VMO will be activated more in the bottom half of the squat and this will help stabilise the knee while balancing the strength between the muscles of the thigh with the muscles at the back of the leg, the hamstrings.

In gyms today, it is common, for females to perform running programs, weights and step aerobic classes. These exercises primarily work the muscles of the quadriceps and hip flexors. As these muscles are worked, they get stronger while the hamstrings on the back of the legs get weaker. It is important to increase the strength on the muscles on the backs of the legs with hamstring curls, hip extensor work like back extensions, good mornings and Deadlifts and back squats.