Why Women Tear Their ACL's More Than Men

Female athletes are 2-8x more likely to tear their ACLs than men.

Facts 

• The ACL is a ligament in the knee that controls movements like changing direction and jumping.

• Over 25 of the world's top female football (soccer) players missed the 2023 World Cup due to ACL tears.

Explain

During the luteal phase, the 10-14 days before your period, higher levels of progesterone loosen your body's ligaments, including your ACL.

The wider female pelvis also changes the mechanics of how the tibia (shin bone) and the femur (thigh bone) function.

This puts more stress on the soft tissues that support your joints, which can lead to either a chronic (overuse) or acute (sudden) injury.

If you have a low amount of overall muscle mass, specifically weak hamstrings, this also puts you more at risk.

To lower your risk of ACL tears weight lift with correct form, focus on balance and mobility, incorporate hamstring exercises regularly, and workout in accordance with your menstrual cycle.

Resources

• All of the information above is from Dr. Stacy Sims, the leading global expert on female physiology and training.

• "Roar" by Dr. Stacy Sims is for you if you're in your reproductive years. She gives you female-specific health information including how to workout, eat, and recover for optimal results!

• "Next Level" by Dr. Stacy Sims is for you if you're perimenopausal or postmenopausal. She explains how to work with your changing body to achieve optimal body composition through specific workouts and food!

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Menstrual Cycle Seasons

Women in their reproductive years have a monthly cycle with 4 distinct hormonal phases.

It can be hard to keep track of them, so it's helpful to think of them as the 4 seasons of weather.

Fact 

• Each of the 4 phases bring different advantages to your body and brain based on the natural hormonal fluctuations.

Explain

In the menstrual phase, when you are actively bleeding, it is considered Winter. Your uterine lining is shedding, fertility is pausing, and your body needs to rest.

In the follicular phase, the 7-10 days after you're done bleeding, it is considered Spring. Your follicles and uterine lining are building, and your body is creating fertile "ground"

In the ovulatory phase, the 3-4 days after the follicular phase, it is considered Summer. You are at peak energy, you're extremely social, and you feel the most attractive.

In the luteal phase, the 10-14 days before you start your period, it is considered Fall/Autumn. Your body is hard at work preparing for menstruation and you are naturally starting to wind down as you approach "Winter"

Resources

• All the information above is from Alisa Vitti, a women's hormones expert and integrative nutritionist.

• "WomanCode" ​by Alisa Vitti is a must-have guide to help navigate your hormones and life in your reproductive years. She gives you all the information you should have been told when you were a young girl about your body! 

• "In The Flo" by Alisa Vitti is a great introduction to women's hormonal health and it gives you actionable tips and lifestyle choices that allow you to live symptom-free.
  

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Actionable Tips:

• Shop my favorite clean + non-toxic + organic products, supplements, and food HERE.

• If you are in your reproductive years: track your cycle with MyFlo, 28, Flo, Clue, Wild.AI, or any other period-tracking apps. Understanding your cycle and living in accordance with your natural hormone fluctuations is the best bio-hack you have as a woman!

• To find a practitioner/doctor who specializes in women's health near you who can give you women's-specific advice and will be knowledgeable about ALL women's health topics! CLICK HERE

• If you are perimenopausal: dive into Dr. Mary Claire Haver's work. She is a board-certified OB/GYN who has helped thousands of women going through perimenopause, menopause, and post-menopause! She puts out incredible information on social media, but first watch or listen to this podcast to understand the basics.

• To find a practitioner/doctor who is certified by The Menopause Society near you who will answer ALL your questions, educate you, believe your symptoms, and help you! CLICK HERE

• If you are post-menopausal: take advantage of your hormones being the same every day. Follow Dr. Mindy Pelz on social media and check out her Viral YouTube channel for information on optimizing your health and body composition.
  

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If This Resonates With You

Please share it with your mom, grandma, sisters, aunts, cousins, friends, coworkers, and any other women in your life.

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*REMINDER: This content is for informational purposes only and not medical advice. Consult a doctor for personal health concerns.