Common Sports Injuries in Women: Causes and Prevention
Participation in sports has grown, so have injuries
Participation in sports has grown, so have injuries
Since the passage of Title IX in 1972 — the federal law that prohibits sex-based discrimination in federally funded education programs — opportunities for girls and women in sports have expanded dramatically.
As a result, more women and girls are enjoying the physical and mental health benefits of regular exercise. But with increased participation comes a higher risk of sports injuries, particularly those more common in female athletes, such as ACL tears and stress fractures.
“While sports participation offers incredible benefits, female athletes are more susceptible to specific injuries. Understanding your risk factors, listening to your body and cross-training regularly can help you stay active and injury-free,” says Laika Nur, MD, a sports medicine specialist at Scripps Clinic.
Common sports injuries in women
ACL tears
Non-contact tears of the anterior cruciate ligament (ACL) in the knee are one of the most prevalent injuries among women athletes. In fact, female soccer and basketball athletes are up to seven times more likely than males to experience an ACL tear.
“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 for ACL tears depend on how serious the injury is. It may involve rest, physical therapy or surgery for severe tears.
Sprained ankles
Ankle sprains, like ACL injuries, often happen when you pivot, cut or twist. They occur when the ankle ligaments stretch too much or tear.
Treatment usually involves 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 while it heals. It can also help prevent future injuries.
Tendonitis (overuse injuries)
Women are more prone to overuse injuries than men — particularly tendonitis, which is inflammation caused by repetitive stress. These are especially concerning in young athletes who may train excessively without adequate rest or cross-training.
Common tendonitis sites are in the shoulder, (especially in racquet sports or swimming), knee and elbow. Symptoms include pain during or after activity, tenderness and swelling.
Overuse injuries rarely need surgery because most cases 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
Stress fractures are small cracks in the bone that occur due to repeated impact or overuse. They are common in runners and athletes who participate in high-impact or endurance sports. Women are at a higher risk, especially if they have low bone mineral density.
The risk of stress fractures goes up in athletes with a condition called Relative Energy Deficiency in Sport, or RED-S. RED-S happens when there is an energy imbalance. This occurs when an athlete does not consume enough calories to meet the needs of their training and daily activities. It can also harm their overall health and performance.
RED-S affects both male and female athletes. It impacts many body systems, like bone health, hormone function, metabolism and immune system. Treatment often aims to restore energy balance. This can be done by eating more, reducing training intensity or both.
In female athletes, RED-S is a serious issue when it causes menstrual issues, like missed or irregular periods. This leads to lower estrogen levels. Lower estrogen weakens bones and greatly raises the risk of stress fractures.
Early detection and treatment are crucial for maintaining bone health and preventing osteoporosis and recurring injuries.
Smart training tips to prevent sports injuries
Preventing sports injuries takes more than luck. It takes planning and smart habits. “Smart training, proper nutrition and listening to your body make all the difference,” Dr. Nur says.
To reduce the risk of ACL injuries:
- Strengthen leg and core muscles for support joint stability
- Learn proper landing and cutting techniques
- Use structured warm-up routines that activate key muscle groups
These steps improve balance, coordination and control, factors that are critical for preventing common knee injuries in youth sports.
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.”
Injury prevention for young and female athletes
For young athletes, playing the same sport year-round or for more than eight months, increases injury risk, regardless of training hours.
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.
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 crucial 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 ensures athletes can reach their full potential.
“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.”