Published on July 28, 2026

close-up of a woman at the gym doing bicep curls using weights.

How Women Can Prevent Common Sports Injuries

Two common activity-related injuries for women include anterior cruciate ligament (ACL) tears and stress fractures. Although there’s no definitive answer about why they occur more often in women than in men, there are ways women can help prevent them.

Stress Fractures and ACL Injuries in Women

Stress fractures are small, painful cracks in a bone that often occur when bones aren’t strong enough to endure the impact of repetitive exercise. An ACL tear most often occurs during athletic activity, especially when there is a sudden twisting motion or change in direction.

Brandon Fites, MD, orthopedic and sports medicine specialist with Avera Orthopedics in Aberdeen, SD, said stress fractures in women may be the result of overtraining or not getting enough nutrition. This is seen in both female and male athletes and is called relative energy deficiency in sport (RED-S), an energy-in, energy-out imbalance.

When a woman’s weight gets too low it affects her hormones, which also regulate bone metabolism. This can weaken the bones and more easily lead to stress fracture, Fites said.

A wider pelvis and higher estrogen levels, which can make ligaments more flexible, may contribute to higher rates of ACL injures in females.

Avera ACL Injury Prevention Program

Dustin Volkmer, MD, shares how the ACL Prevention Program at Avera Orthopedics addresses the prevalence of female ACL injuries through muscle strengthening and improved coordination and mechanics, setting women up for improved athletic performance and long-term quality of life.

How to Prevent Injuries

What’s the best way to prevent stress fractures and ACL injuries? Maintaining a healthy body weight, good nutrition, proper rest, and listening to your body to avoid overtraining are key starting points. Specific types of exercise can also help:

  • Plyometrics
  • Weight training
  • Cross training

“Plyometric training is great for preventing injury and is shown to reduce the rate of ACL tears,” Fites said. Plyometric training – also known as “jump training” – can easily be incorporated into your workout routine by doing a series of jumps such as jump squats, one-leg hops or box jumps.

Resistance training, including weightlifting, is important for women because it strengthens muscles, tendons and ligaments to helps stabilize joints. It’s also very good for bone health and osteoporosis prevention to help prevent stress fractures.

Consistent exercise can help prevent any kind of injury and working with a trainer can provide important guidance along the way, especially if you’re trying to reach specific goals.

“Progress slowly to develop a solid base to avoid injury,” Fites said. “Stick with a consistent routine and don’t be afraid try some different things.”

Get Treatment for Sports Injuries

  • Avera Orthopedics clinics are located across the region and specialists travel to many more communities every month. Schedule an appointment.
  • Avera also has a Female Sports Medicine program available in the Sioux Falls region. Call 605-322-3278 or request a consultation.