Five ways in which women can reduce the chances of ACL and meniscus injuries

With the recent news, multiple women's international football players are missing out on the World Cup due to similar, if not the same, injuries. We pulled on the knowledge and expertise of Simon Foskett from AndraHealth, one of our physio partners, to suggest ways in which you can reduce the chances of ACL and Meniscus injuries. Simon is an elite performance physiotherapist and works with some world-class athletes. 

We also discuss how biomechanical and biological differences in women's and men's feet could play a part and how custom-fit footwear could help prevent injuries. 

Five ways in which you can reduce the chances of ACL and meniscus injuries 

1. Strengthening and conditioning: Encourage women athletes to engage in a comprehensive strength and conditioning program that targets the muscles around the knee joint, particularly the hamstrings, quadriceps, and hip muscles. Building strong, balanced muscles can help stabilize the knee and reduce the likelihood of an ACL or meniscus injury.
2. Neuromuscular training: Incorporate neuromuscular training exercises, such as plyometrics, balance, and agility drills, into their workout routines. These exercises can help improve body awareness, proprioception, and coordination, reducing the risk of knee injuries by promoting proper movement patterns during athletic activities.
3. Proper technique and biomechanics: Teach athletes the correct jumping, landing, and cutting techniques to maintain proper alignment and body mechanics. This can help minimize the stress on the knee joint and reduce the likelihood of ACL and meniscus injuries.
4. Flexibility and mobility: Encourage women athletes to regularly engage in stretching and mobility exercises that target the muscles and connective tissues around the knee. Maintaining good flexibility and mobility can help prevent imbalances and ensure a full range of motion, reducing the risk of knee injuries.
5. Gradual progression and adequate rest: When increasing training intensity or introducing new exercises, ensure that athletes progress gradually and give their bodies enough time to adapt. This can help prevent overuse injuries and ensure that their muscles and connective tissues are well-prepared for the demands placed on them. Additionally, encourage athletes to prioritize rest and recovery to promote optimal performance and reduce the risk of injuries.

Women's feet are not just smaller versions of men's feet. Significant differences in shape, structure, and biomechanics need to be addressed when designing footwear for women. 

Below we will explore the unique characteristics of women's feet and discuss the benefits of custom-fit shoes in reducing injury and improving stability, balance, and performance.

Understanding Women's Feet: The Differences

1. Shape and structure: Women's feet tend to have a narrower heel and a wider forefoot compared to men's feet. Additionally, women usually have a higher arch and a shorter ankle length. These structural differences can affect how shoes fit, resulting in discomfort, injury, and reduced performance if not considered.
2. Biomechanics: Women typically have wider hips and a larger Q-angle (the angle formed by the quadriceps muscles and the patellar tendon) than men, which can cause pronation and alter how weight is distributed across the foot. This difference in biomechanics may lead to unique pressure points and stresses on the feet, requiring specialized shoe designs to provide optimal support.

Custom-Fit Shoes: A Solution to Improve Stability, Balance, and Performance

1. Enhanced comfort: Custom-fit shoes take into account the unique characteristics of women's feet, ensuring a better fit and enhanced comfort. They can accommodate for differences in arch height, foot width, and overall foot shape, reducing pressure points and friction that can lead to blisters and foot pain.
2. Improved support: Custom-fit shoes provide optimal support by contouring to the natural shape of a woman's foot, accounting for variations in arch height and foot width. This improved support can help prevent injuries related to overpronation, such as plantar fasciitis, Achilles tendonitis, and shin splints.
3. Increased stability and balance: With a better fit and support, custom-fit shoes can improve stability and balance, allowing women to move more confidently and efficiently. This increased stability can help reduce the risk of ankle injuries, such as sprains and strains.
4. Enhanced performance: By addressing the unique biomechanics of women's feet, custom-fit shoes can help optimize the transfer of energy from the foot to the ground, improving overall athletic performance. Custom-fit shoes can provide an advantage in agility and responsiveness in sports requiring sudden changes in direction or quick movements, such as soccer or tennis.

Conclusion

Understanding the unique characteristics of women's feet is essential in designing footwear that provides optimal support, comfort, and performance. Custom-fit shoes offer numerous benefits, including reduced risk of injury, improved stability and balance, and enhanced athletic performance. By investing in custom-fit shoes, women can take a step towards better foot health and peak performance, no matter their sport or activity level.