Why Nutrition is so Important for Women

Proper nutrition is essential for women recovering from ACL reconstruction (ACLR) and for overall injury prevention. It’s important to nourish your body with the right balance of nutrients to support both your training and recovery. When recovering from ACL surgery, ensuring adequate energy intake is key, as insufficient calories can disrupt hormonal balance, impact bone health, and hinder healing. For women who may struggle with body image or have experienced restrictive eating patterns, it’s crucial to approach nutrition with kindness and understanding. Gently nourishing your body can help protect your menstrual health and support long-term recovery.

Protein is especially vital during ACLR recovery. It supports muscle repair and rebuilding, which is essential when regaining strength and function. Consuming enough protein can help reduce muscle loss, particularly in the quadriceps, and promote quicker healing.

Healthy fats also play a significant role in hormone regulation. These fats support estrogen production, which is important for menstrual health and bone density. After ACL surgery, when the risk of bone-related complications is higher, healthy fats are crucial for maintaining strength and stability. By gently fueling your body with balanced, nourishing foods, you can optimize your recovery and set the stage for long-term health, both physically and emotionally.

Women's Risk for an ACL Injury

Women are at a significantly higher risk for ACL injuries, and those who have already undergone ACL reconstruction face an even greater likelihood of re-injury. Research shows that female athletes who have had an ACLR are 4-5 times more likely to experience another ACL tear compared to males or females without prior ACL injuries. Additionally, women are 2 times more likely to suffer a tear in their uninjured (contralateral) knee rather than re-tearing their previously repaired ACL (ipsilateral).

Given these risks, nutrition plays a crucial role in optimizing recovery, rebuilding muscle strength, and reducing the chance of another injury. Proper nutrition can support rehabilitation efforts by minimizing muscle atrophy, promoting muscle protein synthesis, and accelerating healing. 

Why Women?

  • Anatomy
    • Women tend to have wider hips which alters the alignment of the femur (thigh bone) and the tibia (shin bone) and a knock-kneed alignment which alters the knee joint's mechanics and puts more strain on the ACL
    • Women's ACL tissue is often thinner, making it more prone to tear
    • Women tend to have less muscle mass around the knee, reducing joint stability
  • Biomechanics
    • Women typically land from jumps in a more upright posture, with straighter knees, and less core engagement placing more stress on the ACL
    • The quadriceps and hamstrings work together to support the knees. Women are often more quadricep dominant which creates an imbalance and puts more strain on the ACL
  • Hormones
    • Fluctuations in estrogen levels throughout the menstrual cycle can affect collagen elasticity in the knee, potentially weakening the ACL and increasing the risk of injury
      • Specifically during the ovulatory phase
    • Lower testosterone levels in women contribute to the reduced muscle density which can reduce knee stability 

Reduce Your Risk

  • Train consistently
    • Maintain a consistent routine of strength and flexibility exercises when in season and in the off-season to enhance balance and coordination to keep your knees stable
  • Build strength
    • Strengthen your lower body and core to improve overall stability. Strong hips and core help with balance while quadriceps and hamstring work together to support knee movements and protect your ACL
    • Because women tend to be more quad dominant, working to increase hamstring strength to have a 1:1 balance between quadricep and hamstring strength
  • Perfect your movement mechanics
    • Focus on proper landing techniques and controlled direction changes to minimize strain on your ACL
    • Practice on keeping your knees bent when jumping or pivoting to avoid pressure on the ACL
  • Warm up properly
    • Before activity, incorporate sport specific drills, movements, and dynamic stretching to prepare your muscles and joints
  • Proper footwear
    • Women with flat feet or high arches should choose supportive shoes or consider orthotics to help improve stability

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