The Gender Gap in ACL Injuries
Why Girls Are at Higher Risk
You’ve probably heard of athletes tearing their ACL—a really important ligament in your knee. It helps keep your knee stable when you run, jump, or change direction quickly.
Here’s the thing: girls are 1 to 8 times more likely than boys to injure their ACL, especially in sports like soccer, basketball, volleyball, or gymnastics. That’s a big deal, because these injuries usually mean surgery and months away from your sport.
So... why does this happen? And more importantly—what can you do to help decrease your risk?
What Can You Do to Help DEcrease your risk for ACL Injuries?
The good news: There are specific exercises and drills that can seriously lower your risk of tearing your ACL.
Here’s what helps:
Strengthen your hamstrings, quads, glutes, and hips
Practice landing correctly—with knees bent, soft, and not caving in
Do balance drills and agility work
Take care of your body when tired—rest matters!
There are even full injury-prevention programs that teams can follow (like FIFA 11+ or PEP) that have been proven to help
We often run a female athlete group here at KINISI specifically designed to help decrease your risk!
Why Are Girls More Likely to Tear Their ACL?
1. Your Body is Built Differently
Wider hips: Girls usually have wider hips than boys, which changes how the knees line up under the body. This can make the knees tilt inward when landing or cutting (called a “valgus collapse”), which puts more stress on the ACL.
Smaller space in the knee: The area inside your knee where the ACL sits is often smaller in girls, which might make it more likely to get pinched or torn.
2. Hormones Can Affect Your Knees
Hormones like estrogen and relaxin (which change during your monthly cycle) can make your ligaments more stretchy or loose.
That means during certain times of the month, your ACL might be a little weaker or less supported by your muscles.
3. How You Move Matters
Landing from jumps: Girls often land with straighter knees and their knees closer together. This puts more pressure on the ACL.
Muscle use: Many girls rely more on their thigh muscles (quads) and not enough on their hamstrings (the muscles on the back of your legs), which are really important for protecting your knees.
Weak core or hips: If your hips or core aren’t strong enough, your knees may move in weird ways when you run or land.
4. Different Training Styles
A lot of boys start doing strength or jump training earlier, which helps protect their knees.
Girls often don’t get taught these kinds of workouts as much—so their knees might not have the same level of protection or control.
5. Tired Muscles Can Lead to Mistakes
When you’re tired, your muscles don’t react as fast.
That makes it harder for your body to stay balanced or land correctly—so ACL injuries are more likely to happen at the end of games or tough practices.
Final Thoughts
Girls are more likely to hurt their ACL for a bunch of reasons—some you can’t change, but many you can.
If you’re a young female athlete, learning how your body works and how to move safely is one of the most powerful things you can do to protect yourself and stay in the game you love.
You don’t have to be scared—just train smart.
By learning how your body moves and training the right way, you can cut your risk and stay strong, confident, and injury-free.
Your knees are worth protecting. You’re worth protecting.
Want to train with us at KINISI or learn more about ACL injury prevention? Let’s keep you doing what you love—safely.
