women's sports medicine

Regular exercise in a great thing-- in fact, its one of the best things you can do to maintain or improve your overall health. But despite all the benefits of exercise, active women are at a greater risk of experiencing sports related injuries and conditions that are specific to the female body.

St. Francis Sports Medicine is proud to partner with a unique network of specialized care providers who manage sports-related illness and injury, and optimize overall health and sports performance for female athletes.

Let us help you incorporate these services and strategies into your game plan for a healthy active lifestyle.

essential exercises for women

Push-Up Plus | Beginner's Version

  • Begin on hands and knees with palms on the floor under shoulders and hips straight with buttocks tightened.
  • Keep back straight and abdominals engaged, do one push-up, then come up to hips bent to 90 degrees.
  • Carefully lift your left hand off the floor, extending your arm forward and then lift your right foot off the floor. Lower hand and foot to floor.
  • Perform another push-up and repeat with opposite hand and foot. Perform 5 on each side.

Push-Up Plus | Advanced Version

  • Begin in a full push-up position with the palms on floor under shoulders and legs extended pushing down through heels hip-width apart.
  • Keep back straight and abdominals engaged, do one push-up, then carefully lift your left hand off the floor, extending your arm out to side and then lift your right foot off the floor. Lower hand and foot to floor.
  • Do another push-up and repeat with opposite hand and foot. Perform 5 on each side.


Pli Squat with Biceps Curl

  • Stand with feet slightly more than shoulder-width apart and toes pointed out.
  • Have 5 to 8 pound free weights in each hand with arms straight palms up or use resistive tubing in each hand and wrapped around feet.
  • Squat (bending knees to 90 degrees making sure to keep knees behind and in line with toes) as you curl weights toward your shoulders. Return to start and repeat for 20 times.


Side Lunge with Row

  • Stand with feet shoulder-width apart with abdominal engaged, holding a pair of 5 to 8 pound free weights at your sides with elbows bent.
  • Take a large step out to the right with your right foot, bending right knee 90 degrees while keeping left leg straight.
  • Make sure to sit back and keep right knee behind and in line with toes. At the same time as you side lunge, pull your left elbow back, keeping arm close to side. Return to start position and repeat on the other side.
  • Perform 10 alternating repetitions on each side.



downloadable guides

Women's Sports Guides

Program Guides

Injury Prevention Guides

Other Resources


Bon Secours International| Sisters of Bon Secours USA| Bon Secours Health System