ACL injuries are one of the most common serious injuries in women’s sport, particularly in netball. The anterior cruciate ligament (ACL) is a key stabilising ligament in the knee, helping support movements such as pivoting, jumping, landing and quick changes of direction all of which are a huge part of the game.
Because netball involves explosive movements, sudden stops and sharp turns, ACL injuries can often occur without any contact from another player. Many players experience swelling, pain and instability in the knee immediately after the injury, with recovery and rehabilitation often taking between 9–12 months depending on the severity. For players hoping to return to pivot-heavy sports, surgery is frequently required.
Research has also shown that women are significantly more likely to suffer an ACL injury than men, with female athletes estimated to be between three and eight times more at risk. One of the biggest rises in ACL injuries has been seen in teenage girls, leading to growing conversations around injury prevention and female athlete health.
Why Are Women More Prone To ACL Injuries?
There is no single reason why women are more susceptible to ACL injuries. Instead, experts believe it is caused by a combination of anatomical, hormonal and biomechanical factors.
Anatomy And Knee Alignment: Women naturally tend to have a wider pelvis, which changes the alignment of the knees and legs. This creates what is known as the “Q angle”, placing additional stress on the knee joint during movement. In a fast-paced sport like netball, where players are constantly pivoting, stopping and landing, this extra strain can increase injury risk.
Hormones And Ligament Stability: Hormonal fluctuations may also play a role, with research suggesting that changes in oestrogen levels throughout the menstrual cycle can affect ligament elasticity, muscle control and knee stability. Some studies have found that higher levels of oestrogen may make ligaments slightly more flexible, which could reduce the stability of the knee joint during high-impact movements such as sudden changes of direction.
Movement Patterns: Studies have also shown that women often move differently during jumping and landing actions. Female athletes may rely more heavily on their quadriceps muscles rather than hamstrings, which can place greater strain on the ACL. Poor landing mechanics and muscle imbalances can also contribute towards injury risk.
Can ACL Injuries Be Prevented?
The encouraging news is that prevention programmes have been shown to significantly reduce ACL injury risk in female athletes, in some cases by as much as 50%.
Key prevention strategies include:
- Strength training
- Balance training
- Neuromuscular training
- Education around movement and injury prevention
Improving landing technique, strengthening key muscle groups and increasing body control can all help reduce stress on the knee. This is especially important in women’s sport such as netball, where differences in knee alignment, muscle activation and movement patterns can place extra strain on the ACL.
Looking After Your Body
While ACL injuries cannot always be avoided completely, there are ways players can help reduce their risk:
- Warm up properly before games
- Strengthen glutes, hamstrings and core muscles
- Include balance and mobility work in training
- Wear supportive footwear
- Avoid rushing back too soon after any injury
As women’s sport continues to grow, there is now more research, education and support around female athlete health than ever before. Understanding ACL injuries and how to help prevent them is an important step towards keeping more women active, confident and enjoying the sport they love. Whether you’re returning to netball after years away from the game or playing every week in one of our leagues, looking after your body both on and off the court can help you stay healthy and enjoying netball long-term.
If you’re looking for a fun, friendly and social way to get back into netball, you can find your nearest league on the Play Netball website.