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

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.

WHY ?

  • 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

Tips

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

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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

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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

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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