Women face a significant disparity when it comes to knee injuries: they’re twice as likely to experience them overall and four to eight times more likely to tear their ACL (anterior cruciate ligament). This isn’t just bad luck; several factors contribute to this higher risk. Dr. Miho Tanaka, a leading orthopedic surgeon, explains that the difference stems from a combination of biomechanics, muscle imbalances, and even hormonal fluctuations.
So why are women’s knees more vulnerable? It starts with differences in our bodies. Women tend to have wider hips and a center of gravity that shifts differently than men’s. This can alter movement patterns during activities like jumping, pivoting, or sudden stops – movements where the knee takes significant stress.
Compounding this issue are weaker core and hamstring muscles, common in women compared to their quadriceps counterparts. Strong hamstrings act as crucial stabilizers for the knee joint, so when they’re underdeveloped, the knee is left more susceptible to injury during these dynamic movements.
Adding another layer of complexity is the role hormones play. Relaxin, a hormone best known for its influence during pregnancy, affects ligament structure and flexibility. While still under investigation, research suggests that relaxin may contribute to increased risk of injury, highlighting the need to consider hormonal shifts in prevention strategies.
Thankfully, there are proactive steps women can take to protect their knees:
Strengthen Your Core & Hamstrings
A strong core is essential for stable movement throughout your body, including your knees. Weakened core muscles create instability that directly impacts knee health. Incorporate exercises like planks, bird dogs, and dead bugs into your routine to build a solid core foundation. Similarly, strengthening hamstrings is vital. Exercises like Romanian deadlifts, hamstring curls, and glute bridges can help even out muscle imbalances between the quads and hamstrings, significantly reducing injury risk.
Refine Your Movement
Simply put: how you move matters. Due to biomechanical differences, women often move differently than men. These variations can increase injury risk. Working with a trainer or physical therapist to analyze your movement patterns during exercises like cutting, pivoting, and landing can reveal areas for improvement. They can then tailor specific exercises to enhance your technique, promoting safer landings and more efficient movement.
By understanding these factors and taking proactive steps, women can empower themselves to build strong, resilient knees. It’s about moving with confidence, knowing you’re equipped to handle the demands of activity while minimizing injury risk.
