Why women get injured running (and how to prevent it)

Women are not smaller men when it comes to running injuries. The risk factors, patterns, and solutions are different.

Women's injury profile:

• Higher risk of ACL tears, patellofemoral pain, and stress fractures
• Lower risk of Achilles tendinopathy than men (until post-menopause)
• IT band syndrome and hip injuries are more common
• Stress fractures are more common, particularly related to bone density

Why:

• Wider hips create a Q-angle (inward knee angle) that stresses knee and hip joints differently
• Oestrogen affects ligament laxity — more joint mobility but less stability at certain cycle phases
• Bone density declines more rapidly after menopause
• Many women undereat relative to training load, affecting bone and muscle repair

The most effective prevention strategies:

1. Strength train twice a week — glutes, core, single-leg stability
2. Increase mileage by maximum 10% per week
3. Run easy on easy days — most injury happens when easy runs aren't actually easy
4. Rotate shoes — shoes have a training load lifespan of ~500km
5. Sleep 7–9 hours — most tissue repair happens in deep sleep
6. Fuel adequately — under-fuelling is an injury risk factor

The golden rule: If something hurts during a run and changes your gait, stop. A 2-day rest costs nothing. A 6-week injury costs everything.