Female athletes are dominating the world of sports like never before, breaking records and barriers alike. But along with this rise in athletic excellence comes a greater risk of certain injuries—especially hip labral tears. Understanding why women are more vulnerable can help athletes prevent injury and stay competitive. Here’s what female athletes need to know about hip labral tears.
Hormonal Influences: How the Menstrual Cycle Affects Hip Stability
Female athletes experience hormonal fluctuations throughout their menstrual cycle that directly impact joint stability. Estrogen and relaxin levels rise and fall, affecting the connective tissue around the hip. Relaxin, in particular, increases ligament laxity by loosening collagen structures, which can make the hip joint more prone to instability during high-impact movements like running and pivoting. This joint laxity increases the likelihood of labral tears, especially during the ovulatory phase when ligament laxity peaks, challenging neuromuscular control and balance.
Biomechanical and Structural Factors Unique to Women
Women are more likely to have hip structural differences such as hip dysplasia, which involves a shallower hip socket and altered bone morphology—key contributors to labral injury risk. Additionally, ligament laxity, which is more common in females, allows for greater joint motion that may predispose the hip labrum to repetitive microtrauma and tears. Sports requiring frequent twisting, pivoting, or extreme hip positions—like soccer, hockey, golf, and ballet—place repeated stress on the labrum, increasing injury risk.
The Role of Training and Muscle Balance in Prevention
Many hip labral tears result from muscle imbalances around the pelvis and hip, such as tight hip flexors combined with weak gluteal and abdominal muscles (known as lower crossed syndrome). This imbalance causes an anterior pelvic tilt and excessive hip flexion, putting abnormal loads on the labrum. Targeted strengthening and stretching exercises can correct these imbalances, stabilizing the pelvis and distributing forces more evenly to reduce labral stress.
Smart Training Strategies to Protect Your Hips
- Incorporate dynamic warm-ups to prepare the hip joint and surrounding muscles for activity.
- Focus on hip stability exercises that strengthen the glutes, core, and deep hip rotators.
- Include flexibility routines targeting tight hip flexors and lumbar spine muscles.
- Avoid repetitive high-risk movements when possible, especially during growth phases in young athletes.
- Monitor training volume and intensity to prevent overuse injuries.
Early Recognition and Timely Treatment Matter
Female athletes should be vigilant about hip or groin pain, as well as clicking or catching sensations, which may indicate a labral tear. Early evaluation can allow for conservative management through physical therapy or timely surgical intervention using minimally invasive arthroscopic techniques, improving outcomes and shortening return-to-sport timelines.
By appreciating the unique biological and biomechanical risks women face, athletes can train smarter and protect their hip health throughout their athletic careers. Consulting with specialists for individualized training and preventive care is key to keeping female athletes strong, agile, and injury-free.
AUTHOR: Benjamin Domb, MD is a board-certified, fellowship-trained orthopedic surgeon specializing in sports medicine and hip arthroscopy. He is the Founder and Medical Director of the American Hip Institute. Recognized among the top doctors in the U.S. by The New York Times, U.S. News & World Report, and Castle Connolly, Dr. Domb is known for his leadership in advancing hip preservation and minimally invasive surgical techniques.
AUTHOR: Megan Flynn, MD, is a fellowship-trained orthopedic surgeon specializing in sports medicine, with a focus on soft tissue injuries of the knee, shoulder, and elbow. She has extensive experience caring for athletes at all levels—from professionals to weekend warriors. Known for her advanced training, compassionate care, and dedication to education, Dr. Flynn is committed to helping patients recover and thrive while also mentoring the next generation of physicians.
