Why Women Tear ACLs More Often — And The 4 Hormone Seasons You Should Know
Did you know that female athletes are 2-8x more likely to tear their ACLs than men?
- The ACL is a ligament in the knee that controls movements like changing direction and jumping.
- During the luteal phase — the 10–14 days before your period starts — higher levels of progesterone loosen your body’s ligaments, including your ACL.
- The wider female pelvis also changes the mechanics of your movement... which puts more stress on your joints... which can lead to an overuse or sudden injury.
If you have low muscle mass (specifically weak hamstrings) this puts you more at risk as well!
To lower your risk of ACL tears:
- Weight lift with correct form
- Focus on balance and mobility
- Incorporate hamstring exercises regularly
- Work out in accordance with your menstrual cycle
β‘ To learn how to workout as a woman (P.S: it's way different than men!)...β
π Read: "Roar" by Dr. Stacy Sims if you're in your reproductive years. She explains how to workout, eat, and recover for optimal results.
π Read: "Next Level" by Dr. Stacy Sims if you're in menopause or post-menopause. She explains how to workout with your changing hormones to achieve optimal body composition.
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The 4 Hormone Seasons — And How to Take Advantage of Them
Menstruating women have a monthly cycle with 4 hormone phases. Think of them as the 4 seasons of weather.
βοΈ Menstrual Phase — Winter. When you are actively bleeding. Your uterine lining is shedding, fertility is pausing, and your body needs rest.
π· Follicular Phase — Spring. The 7–10 days after you’re done bleeding. Your follicles and uterine lining are building, creating fertile “ground.”
βοΈ Ovulatory Phase — Summer. The 3–4 days after the follicular phase. You’re at peak energy, extremely social, and feel the most attractive.
π Luteal Phase — Fall/Autumn. The 10–14 days before your period. Your body is preparing for menstruation and naturally winding down as you approach “Winter.”
ββ‘ Ready to take advantage of these 4 seasons and live without PMS symptoms?
π Read: "WomanCode" by Alisa Vitti. (This book changed my life!)
Actionable Tips:
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π© Missed a newsletter?
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πΈ In your reproductive years?
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π©βοΈ Need personalized care?
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β‘ Going through Menopause?
Start with Dr. Mary Claire Haver. She’s helped thousands navigate menopause.
π©Ί Want deeper Menopause support?
Find a Menopause Society–certified doctor near you — someone who listens, educates, and actually believes your symptoms.
π‘ Post-Menopausal?
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*REMINDER: Any information shared by The Optimal Female is not professional advice, always consult a licensed physician before making any changes
