Common Sports Injuries in Women: Causes and Prevention

Anterior cruciate ligament (ACL) tears are one of the most serious and common sports injuries in women. The ACL is a strong ligament located in the center of the knee that connects the thigh bone (femur) to the shin bone (tibia) and helps stabilize the joint during movement.

Female athletes are significantly more likely than male athletes to sustain an atraumatic ACL injury. These injuries frequently occur in sports that involve jumping, cutting and pivoting movements, such as soccer and basketball.

Many ACL tears happen without direct contact, typically during landing from a jump or sudden direction changes.

“There are anatomic differences in muscle mechanics and anatomy between male and female athletes but one of the biggest differences is in landing dynamics,” Dr. Nur says. “Girls and women tend to land with their knees more straight than bent, which can put the ACL in a vulnerable position.”

Treatment depends on the severity of the injury. It may include physical therapy, balance training, bracing or surgery for severe tears.  

Ankle sprains, like ACL injuries, occur when ligaments are stretched or torn, usually during twisting, pivoting or landing movements. 

Treatment typically includes rest, ice, compression and elevation (RICE), often followed by physical therapy to restore strength and mobility.

An ankle brace can help keep the ankle stable as it heals. It can also help prevent future injuries. 

Women are more prone to overuse tendon injuries than men, particularly tendonitis.

Tendonitis is an overuse injury involving tendon irritation and inflammation. Common tendonitis sites are in the shoulder (especially in racquet sports or swimming), knee, elbow and Achilles tendon. Symptoms may include pain during or after activity, tenderness, stiffness and swelling. 

Over time, repeated stress without adequate recovery may lead to tendinopathy, a more chronic condition involving tendon damage and degeneration.

Tendon-related injuries are especially concerning in young athletes who may train excessively without enough rest or cross-training.

Most overuse injuries do not require surgery and respond well to non-invasive treatments.

Treatment options include: 

• Rest and ice 
• Anti-inflammatory medications 
• Bracing and physical therapy 
• Cortisone or platelet-rich plasma (PRP) injections, if needed

Stress fractures are small cracks in bones caused by repetitive impact and overuse. They most often occur in weight-bearing bones of the lower body, especially the tibia (shin bone) and the metatarsals in the foot.

These injuries are common in runners and athletes in high-impact or endurance sports. Women have a higher risk, especially if they have low bone mineral density. 

A major contributor factor is Relative Energy Deficiency in Sport (RED-S). This condition affects both male and female athletes and happens when there is an energy imbalance or not taking in enough calories to meet the demands of training, recovery and normal body functions.

Proper rest and recovery can help reduce injury risk.

"Adequate recovery can include sufficient calorie and nutrition intake, such as calcium and vitamin D, rest and lower impact, cross-training," Dr. Nur says.

In female athletes, RED-S may cause missed or irregular periods, which can lower estrogen levels and raise the risk of stress fractures. 

Early diagnosis and treatment help protect bone health and prevent osteoporosis and recurring injuries.

Many sports injuries can be prevented with proper training and preparation. “Smart training, proper nutrition and paying attention to warning signs from your body make all the difference,” Dr. Nur says.

To reduce the risk of ACL injuries: 

• Strengthen leg and core muscles to support joint stability
• Learn proper landing and cutting techniques
• Practice structured warm-up routines that activate key muscle groups

These steps improve balance, coordination and control, factors that are critical for preventing common sports-related knee injuries.

Cross-training is another proven way to avoid overuse injuries. By switching up activities, athletes reduce repetitive strain on the same joints and muscles.

“Find a few activities you enjoy, work with a trained instructor to learn proper form and always listen to your body,” says Dr. Nur. “Don’t ignore pain. It’s a warning sign.”

Young athletes, who specialize in a single sport year-round or for more than eight months have a higher risk of injury. 

The American Academy of Pediatrics and the American Medical Society for Sports Medicine recommend young athletes limit their sport-specific exercise to no more hour per week than their age. For example, a 14-year-old softball player should train, play games and condition for no more than 14 hours each week.

Also, make sure young and active athletes get enough calcium and vitamin D to support strong bones and reduce the risk of stress fractures. This is especially important for teens and female athletes, who may be more prone to low bone density. 

Creating a safe, supportive training environment not only prevents injuries, it helps athletes reach their full potential. 

Athletes should seek medical care if they have:

• Ongoing pain
• Swelling
• Joint instability
• Trouble bearing weight
• Pain that does not improve with rest

Early diagnosis and treatment can help reduce the risk of more serious injuries and support faster recovery.

Sports participation provides lifelong physical and mental health benefits. With proper training, injury prevention, and medical care, female athletes can stay healthy and compete safely.

“Thanks to Title IX, women have more opportunities than ever to compete, lead and thrive in sports,” says Dr. Nur. “By staying informed and training smart, we can protect that progress and ensure the next generation of female athletes goes even further.”

At Scripps, sports medicine specialists provide comprehensive care at Scripps Clinic locations throughout San Diego County to help athletes recover from injuries and safely return to activity.