Improving Knee Health for Ladies
Do you ever suffer with Knee pain whilst exercising ? Do your knees fall and cave inwards during a squat? We may just be able to help you with that.
Within this article I will point out some key movements most females miss during their gym workouts. Movements that will not only improve your physique from an aesthetic standpoint, but also improve injury prevention (Prehab). Interested? Let’s get started.
Before we start looking at specific movements or exercises, we must first discuss a little anatomy. What if I told you that females are 5x more likely to tear an ACL (Anterior Cruciate Ligament) than males. Scarey stat right? Well it’s true. This is largely down to wider hips and weak glutes. You see the body flows as one, and when one area is unstable or largely underdeveloped then problems can arise. Ladies are born with shorter but also wider pelvises than males, and this is for childbirth. With the pelvis being wider the q-angle is greater. (not all ladies of course have wide hips but im talking generic here).
What’s the Q – Angle
Without being too sciency here, the Q- angle basically measures the orientation of the patella on the Femur to the outer hip. – Which will determine the impact from sports on the knee joint itself. So the wider the pelvis the greater the q angle, and the greater the q angle the more prone to knee problems and injuries we are…..If we don’t train correctly. Some ladies have really wide hips and there is not a great deal you can do about this as a bone is a bone. We can’t change your bone structure & it comes down to genetics. But with this knowledge we can take a little precaution to leg type workouts and tweek a little. A wider stance might be more comfortable doing squats for example. Also With a sharper angle from your hip’s to your knees your ACL (Anterior Cruciate ligament) get’s stretched over and over again during exercise, thus being exposed to a lot of wear and tear. As you can see the knee can take a pounding if we don’t take proper precaution.