Knee pain is no fun and it may limit your choice of fitness activity. When it comes to knees, women are more prone than men to sustaining injuries. Knee injuries are usually overuse injuries that occur over a long period of time.
One of the culprits is a muscle called the VMO which is located on the inner side of the knee- cap. If the VMO is weak, the kneecap is more easily pulled to the outside resulting in premature wear and tear under the kneecap.
Another contributing factor to women's knee injuries is an imbalance between their quadriceps and hamstrings muscles. Generally, the quadriceps are too strong and the hamstrings too weak. This imbalance causes weak knees. The knee area is further weakened during ovulation when hormones are secreted promoting lax ligaments. With tendons and ligaments lax, the kneecap is even more vulnerable.
Other sports medicine experts blame women's wider hips on the greater incidence of knee injuries. A women's thighbone (femur) connects to the shinbone (tibia) at an angle while in men it is straight. This is called the Q-angle. The wider the Q-angle the greater the chance of injury.
Not wearing proper shoes is another common cause of knee injury. First you need to get the right shoe. Look at your foot and if it leans to the right or left, has a high arch or low arch see a podiatrist first. Also, shoes need to be replaced regularly. A good pair of shoes will lose half it's shock absorbing capacity after about 300 miles of walking and running. Shoes wear out faster for heavier people.
Here are some tips to avoid knee injuries:
*Perform a resistance training program to strengthen the quadriceps (especially the VMO) and the hamstrings.
*Be sure your hamstring strength is up to par with your quadriceps. The quadriceps should only be 20-30% sronger than the hamstrings.
*When doing lunges or squats don't let your knees go past your toes. Avoid squats lower than 90 degrees.
*When cycling, adjust the seat correctly. When you extend your leg downwards, there should be a slight bend in your knee.
*Don't step too deeply on the stepping machine. The knees don't need to bend more than 70 degrees.
*Step aerobics, even if done safely can cause knee problems. If you are a stepper you need to cross train. Be sure to twist and turn as you hop. Don't do too many lunges. Keep the knee at a 70 degree bend.
* Keep your body weight normal. The more you weigh the more pounds of pressure are put on your knees all day.
Knee injuries in women are usually of the overuse type. If you love to workout, take the time to perform a specific knee conditioning program to lessen your risk for injury. A proper conditioning program will allow you to participate in your favorite fitness activities without interuption or pain.
--
Dr. Lanny Schaffer is an Exercise Physiologist and the President of The International Fitness Academy. To learn more about staying healthy and injury free while you exercise go to
http://www.aerobic-exercise-coach.com
