I see it all the time from an all too trained eye whether its observing at the gym, watching women pick up small children, or even simple sit to stand activities. Women in general have a greater tendency to place themselves at risk for knee injuries. As a physical therapist, I see more ACL reconstructions and complaints of knee pain from women than in men. The answer is partly due to physiological differences generally defined as women having wider hips, called a "Q angle". From what I’ve seen most women who have wider hips tend to have knee valgus, which is when the knees collapse inwards. Learning proper running and jumping mechanics can help prevent these injuries.
With wider hips it becomes harder to control the knees, especially with dynamic movements like jumping, hopping, skipping and running. I cringe as I see many female clients demonstrating medial knee collapse while squatting to pick an object up off the floor, for instance. From my experience with the knee joint performing faulty movements, these movements put the internal and surrounding knee structures in danger. Structures that are particularly vulnterable are the anterior cruciate ligament (ACL) and medial collateral ligament (MCL). This is one reason why females tear their ACL more often.
Strengthening your glut muscles, specifically abductors and more specifically gluteus medius, can help with prevent these injuries. The hip abductors sit on the outside of your hip and perform movements that pull your leg away from you. I often tell my clients that it is better to have your knees move apart during most activities including squatting, jumping and higher-level activities. Remember to be aware of your body and think, even with simple movements such as going from standing to sitting, to push the knees apart to prevent collapse that the knee joint is prone to.
For basic strengthening you can check out our youtube videos for side lying leg lifts, monster walks and resisted varus/valgus. If you have any knee pain or would like to be taught proper squatting and jumping techniques, make an appointment at one of our locations in Capitol Riverfront or in downtown Washington, DC near Farragut Square and Dupont Circle. We are here to help you prevent injury or get you back on track to where you want to be -- loving how you feel!