Why Women Face a Higher ACL Injury Risk and How to Protect Your Knees

Women experience ACL injuries up to 8 times more often than men playing the same sports. The difference isn’t about strength or skill — it’s largely biological.

We spoke with Dr George Tselentakis, Consultant Orthopaedic Surgeon at Reborne Longevity, to explain why this happens and what practical, science-backed steps can reduce the risk.

Why the Risk Is Higher

Studies show that anatomical, hormonal and neuromuscular factors all contribute to women’s higher ACL injury rates.

• Anatomically, women tend to have a narrower femoral notch, increased tibial slope and different pelvic angles that place more stress on the knee joint

• Hormonal fluctuations, particularly in oestrogen and relaxin levels, may influence ligament elasticity and stability

• Neuromuscular control ( how the brain coordinates muscle activation) also differs between sexes, influencing landing and cutting mechanics.

  
  

Encouragingly, neuromuscular training programmes can reduce ACL injury rates by up to 50 per cent in female athletes.

Here’s Six Evidence-Based Strategies to Protect Your Knees

1. Strengthen Key Muscles

Target the hips, glutes, hamstrings, quadriceps and core. Exercises: squats, lunges, glute bridges, Nordic curls, planks and side steps with resistance bands. These help stabilise the knee and share the load during explosive movements.

2. Train for Controlled Movement

Focus on soft landings with knees over toes (not caving inward). Keep your hips level and chest slightly forward when jumping or changing direction.

3. Add Jumping and Agility Drills

Integrate jump–land–balance, and controlled side-cut drills. Programmes including plyometrics and agility training can reduce ACL injuries by around 60 per cent.

4. Improve Balance and Body Awareness

Single-leg balance training on firm or soft surfaces builds proprioception — your body’s sense of position and movement. Adding a ball throw or external challenge increases game-like difficulty. A 2025 meta-analysis found that balance training reduced ACL injury risk by ~61 per cent in female footballers.

5. Warm Up Properly

Structured warm-ups like FIFA 11+, PEP or Sportsmetrics take 15–20 minutes, two to three times per week, and can reduce ACL injuries by up to 70 percent.

6. Stay Consistent

Prevention works best with repetition. Continue these drills throughout the year, before training and matches, to maintain strength and coordination.

Advanced Knee Support at Reborne

At Reborne, we take a progressive, science-led approach to knee health, focusing on restoring how your joints function, not simply masking pain.

For those experiencing ongoing discomfort or early signs of joint wear, we combine regenerative therapies with targeted movement and strength programmes to promote lasting mobility and joint resilience.

Our Arthrosamid®️ Advanced Joint Injections use a next-generation hydrogel that mimics the knee’s natural cushioning fluid while providing long-term protection. Once injected, it coats and protects the cartilage, reducing friction, stiffness, and impact — with relief that can last for months or even years.

For more complex cases, we create individualised joint restoration plans using advanced biologic and cell-based therapies, supported by detailed imaging, biomechanical assessments, and your personal activity goals.

At Reborne Longevity, our aim is not just to ease pain, but to restore confidence, movement, and quality of life, helping you stay active and pain-free for the long term.