Fitness Busters

Bathing suit season inspires many women to set – and passionately pursue – fitness goals. But even the most committed woman can find her fitness regimen derailed by very real exercise issues specific to her gender. Hormones, a woman’s physical structure, the toll of care giving for a family, and even footwear choices make women more likely than men to incur injuries that can put a sudden halt to summer fitness activities.

Research shows biomechanical differences between the sexes make women more than twice as likely as men to suffer ACL tears, carpal tunnel syndrome and many types of knee pain. In fact, fluctuating hormone levels may make women more vulnerable to ACL tears during certain times in their monthly cycles according to a recent University of Vermont study released this year.

“During the summer months I tend to see a higher incidence of musculoskeletal injuries because everyone is more active in the warmer weather,” says Dr. Jennifer Solomon of the Hospital for Special Surgery, Women’s Sports Medicine Center. “However, women are at a higher risk all year round for certain injuries, so to reduce their risk, it is vitally important for women to take extra precautions before, during and after any fitness activities.”

Dr. Solomon offers the following tips to avoid being sidelined from summer fun:

1. Balance Footwear Fashion with Function: From towering wedges to flimsy flip flops, this summer’s footwear fashions may look good, but many make women more vulnerable than ever to ankle sprains. And while fashion sneakers may look stylish, they lack the support necessary for use while exercising. If you do suffer an ankle sprain, follow the “RICE” regimen – rest, ice, compression and elevation – to help relieve pain and swelling.

2. Strengthen and Stretch: Whether you are getting ready for a leisurely walk, a round of golf or a friendly game of tennis, strength training and stretching is key to staying in shape. “Even one or two days a week of strength and balance training can reduce the risk of injury,” says Dr. Solomon.

3. Try Female-Friendly Support: To reduce pain, try wearing a knee, ankle or wrist support that provides light compression and stability. Until now women had to make due with bulky, unisex braces that didn’t address their bodies’ needs, but Wellgate for Women has developed the first-ever line of over-the-counter supports made specifically for women. Information on the high-tech and stylish supports can be found at

4. Make Time for Your Own Health: Women often assume the role of primary caregivers for their families – whether they are the mothers of newborns or baby boomers caring for elderly parents. It’s easy to place your families’ health before your own, and put off dealing with aches and pains until they become major health issues. A visit to the physician at the first sign of pain can decrease rehabilitation time and help you avoid future injuries.

This summer, don’t lose sight of your fitness goals. Prevent injury and take action at the first sign of pain to keep your workout goals on track and your exercise routines uninterrupted. - ARA