 |
 |
 |
|
|
Get the Free FAF Newsletter
|
|
|
|
|
|
|
|
|
|
|
|
|
 |
|
 |
|
Common Female Related Sports Injuries and Tips on Prevention
|
Common Female Related Sports Injuries and Tips on Prevention
1. ACL Ligament Tears: Due to the high incidence of ACL tears seen in female athletes, this injury is discussed in detail in other articles and handouts. Go to ACL Injuries or view articles under the heading The Female Athlete.
2. MCL (Medial Collateral Ligament) Tears: The MCL is usually injured when the outside of the partially flexed knee is struck with the foot fixed to the ground. Injury to the MCL can also occur with excessive lateral rotation (outside twisting) of the knee. This force causes the medial aspect of the knee to widen, creating a stretch, partial tear or complete tear of the ligament. An injury to the MCL may be isolated or a component of a more complex knee injury. The injuries that frequently occur in combination with MCL tears are ACL and meniscus (cartilage) tears. If only the MCL is injured, most patients are able to continue walking after an acute injury, however one may have difficulty with activities involving pivoting and twisting. You may have pain, stiffness and swelling in the joint, on the inner part of the knee. More significant MCL tears may give one the sense of instability. Solution: If you suspect you may have a serious knee injury, it is best to see your doctor for a full evaluation.
3. Patella or Kneecap Pain (Pain in the front of the knee cap): When working properly, your patella should glide straight up and down as you extend your leg. But sometimes the kneecap slides slightly off track and rubs against the bone and cartilage nearby. This friction over time will wear down the cartilage to the bone or tear it. This can lead to pain and swelling in front of the knee and behind the kneecap. You can also hear a crackling noise. Solution: To prevent pain, it’s important to build up muscle endurance and strengthen the quadriceps muscles in the front of your leg. You’ll also need to stretch the muscles and tendons that may be tight such as the hamstrings and the iliotibial band on the outer side of the leg. It is also wise to avoid activities that may aggravate the kneecap, such as climbing stairs, running up and down hills and squatting excessively.
4. Meniscus Tears: The meniscus is a crescent-shaped piece of cartilage that acts as the cushion for the knee. You have two menisci in each knee. When the meniscus breaks down, the torn pieces can cause irritation that leads to pain and swelling on either the inner (medial) or outer (lateral) side of the knee, depending on which meniscus is torn. Solution: If you have meniscus pain, be sure to ice your knee and talk to your athletic trainer or physician about taking an anti-inflammatory medication to keep the swelling down. Work on stretching and strengthening your legs. If pain persists after long bouts of activity, it’s best to see your doctor for a full evaluation.
5. Chondromalacia or “runners knee”: This is common in adolescents, age 12-15, but also can plague adults. It is especially common in females with loose-jointed kneecaps. Chondromalacia is due to an irritation of the undersurface of the kneecap. The undersurface of the kneecap, or patella, is covered with a layer of smooth cartilage. When the knee cap is loose the undersurface will rub against one side of the knee joint when the knee bends and the cartilage surface becomes irritated, this produces chondromalacia, which is a softening of the lining. Chondromalacia is due to changes of the deepest layers of cartilage, causing blistering of the surface cartilage. Solution: Treatment usually involves rest of the knee, physical therapy, a good knee brace or some modification of activities. Allowing the inflammation of chondromalacia to settle is the first step of treatment. Avoiding painful activities that irritate the knee for several weeks, followed by a gradual return to activity is important. Therapy for chondromalacia involves strengthening and stretching the quadriceps the hamstrings and calves. Don’t ignore this condition. If you damage the joint lining, the damage may be permanent.
6. Shin Splints: This is an overuse injury characterized by pain and swelling in the shins due to overexertion of muscles during weight-bearing activity. Women are prone to shin splints due to water retention associated with the start of a menstrual cycle. Pain or discomfort can be on the front or side of the lower leg. Shin splints are caused by very small tears in the leg muscles at their points of attachment to the shin. An athlete may first notice a pulling or vague aching sensation after running. If ignored or allowed to continue, this aching may become more intense and could occur even during walking. Tender areas can usually be felt as one or more small bumps along either side of the shin bone. Causes are due to muscular imbalance, insufficient shock absorption, toe running, or excessive pronation of the foot. Solution: P.R.I.C.E.M.M. (An acronym for protection, rest or altered training, ice, compression, elevation, medications and modalities.). Avoid activities that aggravate the shins. Resume activity gradually. Tape the area and the use of orthotics will help in foot control. Strengthen the anterior muscles of the shin. Stretch the muscles in the lower leg.
7. Stress Fractures: Stress fractures have two primary causes. They result from excessive bone strain resulting in microdamage to the bone coupled with an inability to keep up with appropriate repair of the bone, or a depressed response to normal strain at the cellular and molecular levels where bone remodeling occurs. The former occurs most often in otherwise healthy female athletes and military recruits, while the latter is likely to occur with other physical problems, such as osteoporosis. Bone mass and bone mineral density can vary widely in females due to several factors, including hormonal influences and menstrual irregularities. Low calcium intake and eating disorders may contribute to the development of stress fractures. High arched feet and leg lengths (one leg longer than the other) also increase the risk of stress fractures. Decreased calf girth was a predictor of stress fractures of the tibia. Your training regimen, footwear and training surface play a role in developing a fracture. Excessive training, more than 5 hours a day, old shoes and hard surfaces such as cement can increase your risk. Solution: In most cases rest, with altered training, is the cure for stress fractures. Non-weight bearing exercise, such as swimming, may be prescribed so that the athlete can maintain aerobic fitness. Some stress fractures require surgery to fix the bone in place so that it can heal properly.
8. Shoulder Conditions: The most common shoulder overuse injury is “impingement syndrome,” irritation of the rotator cuff muscles and their surrounding soft tissues. Impingement syndrome is characterized by rotator cuff inflammation that reduces the subacromial space and thickening of the bursa sack that rests above the rotator cuff muscles. Repeated impingement creates a vicious cycle of increased swelling, decreased subacromial space, and increased inflammation from more pinching or impingement on these tissues. Solution: Treating shoulder problems involves progressive strengthening of the rotator cuff musculature and identifying mechanical errors and fatigue issues related to sport or occupation. Proper warm-up and pacing activity increases can help prevent impingement syndrome. All shoulder muscles should be strengthened as well, with emphasis on internal and external rotation exercises below the level of the horizon.
9. Plantar Fasciitis: The plantar fascia is a wide, inelastic ligamentous tissue that spands the entire bottom of the foot. It supplies support to the arch of the foot. This tissue can become strained from overuse, unsupportive footwear, a tight Achilles tendon or running on hard surfaces. Most often the cause of plantar fasciitis is chronic irritation. Running and jumping activities with repeated landings can make an athlete susceptible to plantar fasciitis. Athletes in cross-country, track and field events, basketball and volleyball are prone to this injury due to the continuous strain from running and jumping. An athlete will experience pain and tenderness on the bottom of the foot near the heel. Often flat feet or high arched feet are the cause. Consult with your physician or trainer for a correct diagnosis. Solution: Ice treatments, correct shoes, shoe inserts or orthotics combined with flexibility and strength exercises can usually control, prevent or eliminate the condition.
10. Sprained Ankle: A sprained ankle is a common injury to the lower leg. If not properly rehabilitated, a sprain can become a repetitive injury. Sprains usually occur when the foot becomes inverted (turned inward) and plantarflexed (pointed downward) during activities such as running, jumping or quick turning, particularly on an uneven surface. In an ankle sprain, the outer ankle (lateral) ligaments may be overstretched and damaged in addition to injury to the muscles of the lateral compartment. Solution: Mild sprains are treated with the P.R.I.C.E.M.M. method. More severe sprains should be evaluated by a medical professional. Children in particular should receive a physician’s examination, because a severe sprain also involves injury to the growth plate of the bone. Complete rehabilitation of a severe ankle sprain must include balance and proprioceptive training to prevent repeated ankle sprains in the future. Taping or external ankle supports, which enhance ankle stability, may also be advisable as one resumes activity. The goal of rehabilitation should be active, internal stabilization rather than passive support.
|
For questions or more information relating to this article,
please contact Female Athletes First via our
Online Contact Form |
|