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Knee pain when you squat? 5 Quick tips for females to prevent knee pain in the gym

Ever wondered why after or during squats and lunges your knees ache? Chances are your knee cap(s) are the problem and as a female you will be 7-8 times more likely to get knee pain in the gym than males.


  • Hip strength: Most females don’t naturally have the hip strength required to control the hip and  knee from rotating inwards during squatting and lunging movements.
  • Hip mobility: Females naturally have much greater mobility than males. Unfortunately this means more movement to control and with the above mentioned hip strength deficits the extra hip mobility can be a real problem in your squat
  • Quad strength: Not enough quad strength will put more force on your knee caps when you squat and lunge
  • Ankle stiffness: Get rid of the high heels and start doing those calf stretches ladies !! Stiff ankles make it very hard to complete a good quality squat or lunge
  • Awareness / movement control: Ever watched your technique in the mirror ? do your knees turn in when you lunge or squat ? We know that knee rotation inwards is a massive contributor to knee cap pain


1.Hip strength: Bridging, clams and side planks are all great drills to build hip strength. Try single legged versions of these

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2.Hip mobility: Don’t overdo the stretching of your hips – chances are if your female that strength is more important than flexibility

3.Quad strength: Try some single legged leg press. if your knees are sore this position will be less challenging. Don’t overdo the leg extension machine as it might make you worse


4.Stretch your calfs and ankles. Also wear shoes with a thick sole on them. Perhaps try some of your squats with your fee slightly turned out


5.Knee band: Place a knee band around your knees and perform some squats with this on – it will help remind you to not let your knees turn inwards


If you continue to get knee pain come on in and get it sorted with one of our expert practitioners Adam Shaw, Jess Norton or Chris Pearson.



Yours in health - The Physiologic Team


Physiologic will be providing injury triage nights at SCNA on the evenings of

  • Tue 28th May 2019
  • Tue 2nd July 2019

From 6-8pm.Print


These sessions are ideal for players who have;

  • ongoing niggles / pain
  • a current injury and require some help / information
  • knee, ankle, hip, finger/thumb pain

The sessions are also ideal for parents to ask questions or seek help for their child if there are concerns about injury. Each player will receive around 5-15 min of time relevant to their problem. The purpose will be mainly to assess and provide advice / simple management. If more extensive management is required it would be recommended to attend in rooms.


We look forward to seeing you there


South Coast Netball Association Inc Address: 83 Melaleuca Dr, Palm Beach QLD 4221

Follow Adam’s Marathon Training with Physiologic

We follow Physiotherapist Adam Shaw as he prepares for his first Marathon.


Adam is preparing for his first Gold Coast marathon in July. We will be following his journey as he prepares for his upcoming marathon.

With help from different professionals at Physiologic we will assist him by looking at everything from metabolism efficiency, running technique and economy, effective training intensities, fuel intake and exercises for runners.

As Adam goes through his assessments and sessions with each professional you will find videos of his sessions and the advice he is given.


Adam’s preparation will include the below sessions;

  • Metabolism analysis: Adam Shaw attends an exercise metabolism analysis with Mark Barrett to work out what intensities he needs to train at to improve his endurance and speed
  • Metabolism results: David Coombs goes through the results with Adam and explains them in detail
  • Metabolism training: Therese Fossheim shows Adam how to adjust his training sessions to achieve better results
  • Nutrition: Delina Rahmate advices on intake for improved performance and recovery
  • Running Assessment, advice and exercises: David Coombs assesses Adams running technique and gives advice for improvement
  • Muscle release techniques: Josh Meyer demonstrates effective methods to help with muscle recovery


Please like our Facebook page for notifications on new videos or come back and check on our blog.

Facebook: PhysioLogic Physiotherapy Gold Coast


Patellofemoral pain

Knee cap pain is the most common form of knee pain and affects both males and females of all ages and activity levels. It is often referred to as patellofemoral pain or runners knee.

It tends to become painful when performing activities such as squatting, kneeling, going up/down stairs or sitting for a prolonged period of time.

There are many things you can do to improve your symptoms and your Physiotherapist can help guide you with these.


  1. Be sensible with your exercise and activity levels.
    • Avoid doing too much too soon.
    • Aim to slowly increase exercise levels – around 10% increase per week is
      usually suitable.
  2. Exercise therapy is the key to improvement
    • A combination of exercises that use your thigh and hip muscles gives the best results.
  3. Retrain the way you move – this can be done with the support of your Physiotherapist who can guide you in what to look for.
  4. Supportive taping or shoe inserts can help immediately with pain management.

By Adam Shaw