Every Girl NEEDS to Read This

If you’re a female athlete, parent, or coach, this post should scare you. Females inherit a number of physical deficits that predispose them to sports-related injuries. These deficits manifest during puberty and can result in a number of different injuries during that time or later.

Coincidentally, between the ages 12-16, there is also a “spurt” in athletic responsibilities. Athletes will begin taking more private lessons and will be expected to advance their technical skills. Athletes will also begin to try out for more competitive travel teams at this time. This creates a DANGEROUS intersection for young females whose bodies ARE NOT PREPARED TO HANDLE THE STRESS OF MORE MORE MORE.

Here is a review of the physical deficits adolescent females must overcome if they want to reach their athletic potential, while avoiding major or chronic injuries.

– Increased Center of Mass and Relative Fat Mass
As adolescent females mature, their legs grow disproportionately longer than their torso (2). Have you ever trained a female who moved like she was on stilts? Females also gain more fat, relative to their increase in bodyweight, than males do (1). The elevated center of mass makes trunk and leg control more difficult (think “top heavy”). The increase in total body mass may also increase forces endured through the joints during athletic movements (3). More force + Less Control = Bad News.

Note for Softball Pitchers: A higher COM means it’s harder to control the upper body from “falling” forward during the delivery.

– Lack of Neuromuscular-Growth Spurt.
Adolescent males experience a concomitant increase in skeletal mass and muscular strength. Adolescent females do not  (2).  As I mentioned, maturing females will have body control issues due to growth and a higher COM. The evidence for a lack of neuromuscular development suggests that maturing females don’t acquire the “software” to manage their new “hardware”.

Note for Softball Players: A comprehensive training program will improve fundamental motor control and strength that will allow you to acquire and retain position-specific softball skills.

– Increased Joint Laxity
With skeletal growth, adolescent females also experience an increase in passive joint laxity (2). Laxity refers to a decreased stabilizing-role of the ligaments surrounding the joint. Joint laxity allows for excessive range of motion, however, does so at the expense of stability (control). An adolescent female already has difficulty controlling her growing body; joint laxity only makes matters worse.

Note for Softball Players: The only  way to counteract this developmental loss of stability is through strength training!

1) Hewett, TE et al. (2010) Understanding and Preventing ACL Injuries: Current Biomechanical and Epidemiologic Considerations – Update 2010. North American Journal of Sports Physical Therapy. 5, 4.

2) Myers, GD et al. (2009) Longitudinal Assessment of Noncontact Anterior Cruciate Ligament Injury Risk Factors During Maturation in a Female Athlete: A Case Report. Journal of Athletic Training, 44, 1.

4) Myers, GD et al. (2008) Trunk and Hip Control Neuromuscular Training for the Prevention of Knee Joint Injury. Clinical Sports Medicine, 27, 3.