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. |
