Returning back from the holidays, I’ll share some knee exercises that are good and bad for women. Enjoy!
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2 Worst Knee Exercises for Women
#1 – Deep Squat
Stand with feet hip-width apart, toes pointed out and shins as vertical as possible. Lower yourself into a squat as deep as you can. Bring your hips back up first before the knees. Do not let your knees past the toes. Keep your torso as straight as you can.
Performing deep squats can irritate your knee pain as the patella or kneecap gets pressed against the knee joint. In time, we want to graduate to deep squats because there are many benefits from them but, right now, we want to minimize or eliminate them as they are going to increase knee pain.
#2 – Hindu Squats
Most magazines and internet sites often recommend squat exercises for women. However, many women do squats incorrectly, which can lead to more knee pain.
Common Mistakes in Squatting
Most women tend to put more weight on the balls of the feet while they squat. They let their knees past the toes and bend their trunk too forward.
Some women also keep their upper body way too straight. This leads to their knees moving forward.
A squat needs to be a combination movement with hips and knees, not all knees, then hips. When it comes to the movement, it is important that you start with your hips back and then bend the knees quickly.
Correct Squat Position
Best Alternative Knee Exercise for Women
Stand up at an angle against the wall. Extend your arms to support your weight during the exercise. Lift one leg back as far as you can. Return to the start position. Repeat the movement using your other leg. You may also do this on the floor lying on your stomach.
Perform one set of 5 to 10 reps on each side in a smooth, controlled movement, with a good stop at the end position for up to 2 seconds.
We want the glutes and hamstrings to do the majority of the work, with little to no movement in the low back. Focus on bringing the leg and the heel straight back to the start position. Keep your hips and pelvis from rotating or twisting. We are working on the stability of the leg you’re standing on and the supporting hip.
Give these amazing tips and exercises a go, and you’ll cure your knee pain in no time.
Rick Kaselj, MS
If you want to learn how to reduce knee pain and prevent injuries with specific exercises, then click here to check out the Knee Pain Solved program!