Dr. Tara Narula, a cardiologist and NBC news medical correspondent, discusses the lack of research on sports injuries in women and the challenges female athletes face due to physiological differences between men and women. Experts note that there is a lack of evidence-based research to provide concrete recommendations for training, injury prevention, and returning to activity after an injury for women. Women have unique characteristics such as more estrogen and body fat, less muscle mass, and looser ligaments that may contribute to certain types of injuries, such as ankle sprains, shoulder problems, knee problems, stress fractures, and plantar fasciitis. Women are also more likely to tear their ACLs compared to men.
As a mom of two young girls starting to play soccer, Dr. Narula is concerned about the future of injuries for them and the best ways for women to exercise while protecting their bodies. Fitness contributor Stephanie Mansour recommends walking as the best first exercise for women who don’t exercise at all. Walking helps improve joint flexibility, mobilization, cardiovascular health, and balance. Mansour also suggests adding strength training to the routine to build muscle, speed up metabolism, have more energy, and achieve weight loss goals. Basic strength exercises like squats, lunges, leg lifts, core exercises, and upper-body exercises can help improve posture and overall fitness.
Mansour provides tips to start out with strength training, such as starting slow, focusing on form, syncing breath with movement, and exercising in front of a mirror. If women start to feel pain while working out, they should not judge themselves and can adjust their routine to prevent injury. Mansour emphasizes the importance of paying attention to the body’s signals and seeking medical attention if necessary. Signs of potential injury while working out include low-back pain, knee pain, skipping modifications, and hip pain due to lack of stretching. Women are encouraged to listen to their bodies and adjust their workouts accordingly to prevent injuries.
One unique challenge that women face with exercise is psyching themselves out of workouts due to perceived limitations or lack of interest in certain types of exercise. Women are advised to find activities they enjoy that incorporate cardio, strength training, and stretching, rather than feeling restricted to a specific workout routine. It is important for women to pay attention to their schedules, bodies, and preferences when it comes to exercise, so they can create a positive relationship with fitness. Being open to trying different activities can help women better understand and honor their bodies, leading to a more sustainable and enjoyable approach to exercise.
