Quote:
Originally Posted by Ruslan Kedik
With women we have be more concerned with having more control over the femur and not allowing the knee to cave as we are lunging or stepping up vs. worrying about if the knees go past the toes or not. Women’s natural build of wider hips often causes the femurs to internally rotate and the knees to cave inwards. When performing exercises weaker glute musculature will not be able to control the femur and sustain neutral alignment, therefore the knee will most likely get pulled medially. That is something that will cause more stress (wear and tear) to the area vs. knees going past the toes.
As Julie recommended some good glute activation work along with some strategic stretching you’ll not only be able to get rid of the pain but will probably take care of the cause of the issue in the first place.
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Absolutely Ruslan! Women need strong glutes and hamstrings to offset a whole host of anatomical differences that set us up for knee injuries.
Quote:
Originally Posted by leyla
I appreciate your time to respond with all these suggestions. From what I had been reading I suspected that I needed to focus on my glutes. I do need links to these exercises. Thank you again!
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1. Quad stretch
2. Sidelying clamshell (but you can have your bottom knee bent too)
3. Glute bridging (if you can't do one leg, do two)
4. SHELC (AKA Swiss Ball Leg Curl)
5. Glute stretching
6. Hip flexor stretching
Happy to help! Keep us posted on how you make out!