WPCNR TRAINER'S ROOM. Special to WPCNR from Brian Jay, ACSM, IFPA, ISCA CPT, CSN, of Strata Health Club, White Plains May 25, 2008:  Recently in The New York Times Magazine, there was an extensive article on the soaring rate of women athletes' knee injuries compared to male athletes at the high school level. WPCNR invited Brian Jay of White Plains to address this serious subject and growing concern. Here are Mr. Jay's suggestions on how coaches can limit the risk of knee injuries in female sports. WPCNR introduces Mr. Jay:

Although some Women would disagree, Men are stronger then Women, at least from a physical standpoint. This is why the number of sports related knee injuries, (ACL injuries in particular), is much higher in Females then in Males.

As children grow into young adults, Boys' levels of the Testosterone rise significantly. Since Testosterone is the most important factor in muscle growth, boys will generally have more muscle then Girls, therefore protecting the bones, and to some extent, the tissue, and ligaments of the body more effectively then the Female counterparts.

To take a more scientific look at this problem, and why Girls are more prone to injury, one simply needs to look at biomechanics of a Girl.

Because Women have  a wider pelvis, the angle at which the top bone of the leg (from the hip to the knee, the Femur), connects to the lower bone of the leg (from the Knee to Ankle, the Tibia) is a sharper angle. Imagine a horizontal beam, now connect two support beams straight down at the end of the horizontal beam. That is closer to the biomechanical make of a Male body.

Now, if you angle the bottom of the two side support beams in approximately 5% degrees towards center, you are closer to the Female biomechanical make up.

As the angle increases, so does the pressure and stress on the joint at which those beams meet. Just like on a human Female body and its knees, hence, the increase in injuries.

 There is hope however for Girls of all ages: Weight training, plain and simple.

By adding muscle to a Girl's frame, like concrete is added to a building frame, she can pad, and insulate her bones from the impact and force of sports, as well as daily life.

The four primary muscles of the front of the leg (Femur) are the Quads (Quadriceps). The most important of these to strengthen, in order to prevent ACL injuries, may be the Vastus Medialis, or outermost lateral muscle of the leg.

 Stretching, which is the most overlooked vital part of health and fitness, is immensely important to the Female athlete in her quest to reduce the likelihood of injury. The muscles most often associated with knee injuries, and those which are most often tight, as the Quads (Quadriceps), Hamstrings, Iliotibial (I.T band), Calf (Gastrocnemius). 

 At Strata Health Club (White Plains / West Harrison, NY) I am constantly using Foam Rollers, massage, and stretching, as a great way help to keep the bodies of my clients (particularly Female clients) limber, and relaxed.

 It is especially important to warn up before exercise. I usually advise my clients to do a 10 min. warm up, as it is usually sufficient to warn up cold muscles, and lubricate stiff joints. When we complete a session, we stretch thoroughly to elongate the muscle since we have shortened it (concentric contraction) during our exercise session.

 Following these simple steps can be thought of as PRE-hab, as opposed to RE-hab, which is the most likely stop for those that do not heed this simple advice.