Understanding the Causes of Knee Pain in Women – Don’t Ignore It!
Knee pain is a common issue affecting people of all ages, especially women. Several factors contribute to why women are more prone to knee pain compared to men.
Let’s explore the causes of knee pain so we can take steps to prevent it!
1. Causes of Knee Pain in Women
1) Femur Bone Structure
A woman’s body structure plays a significant role in knee pain risk. Naturally, women have wider hips, which cause the thigh bone (femur) to angle inward when standing or walking—this is known as the Q-angle. A larger Q-angle puts extra pressure on the kneecap, increasing the risk of knee pain.
2) Menstrual Cycle
During a woman’s menstrual cycle, the body releases hormones like progesterone and estrogen. These hormonal fluctuations can cause body aches and muscle soreness.
When progesterone levels are low, ligament strength decreases (ligament laxity), making women more prone to injuries. This also forces the muscles around the joints to work harder for stability, often leading to knee and lower back pain.
3) Menopause
As women age, they eventually go through menopause, which leads to a drop in estrogen and progesterone levels. The decrease in these hormones results in muscle loss and weaker bones, making them more fragile. This lack of support increases knee pain and joint discomfort over time.
2. How to Manage and Prevent Knee Pain
A. Hip Strengthening Exercises
Women’s wider hips can contribute to knee pain, especially if their hip muscles are weak. Strengthening the hip muscles helps reduce stress on the knees.
Effective exercises include:
✅ Bridging (hip thrusts)
✅ Squats
✅ Backward leg kicks (donkey kicks)
B. Gentle Exercises During Menstruation
When on your period, avoid intense activities that may strain weak joints. Instead, try gentle stretches such as:
✅ Child’s pose – Helps relieve lower back and pelvic pain.
C. Strength Training & Walking
As women age, menopause-related muscle loss (atrophy) is inevitable. To maintain muscle strength and joint stability, incorporate:
✅ Full-body workouts
✅ Low-impact exercises like brisk walking, Tai Chi, or low-intensity cardio
Final Thoughts
Understanding the causes of knee pain is essential to managing and preventing it. If you’re experiencing knee pain, seek guidance from a licensed physiotherapist to help relieve and treat your condition.
References
• Park, S. K., Stefanyshyn, D. J., Loitz-Ramage, B., Hart, D. A., & Ronsky, J. L. (2009). Changing hormone levels during the menstrual cycle affect knee laxity and stiffness in healthy female subjects. The American Journal of Sports Medicine, 37(3), 588–598. https://doi.org/10.1177/0363546508326713
• Wright, V. J., Schwartzman, J. D., Itinoche, R., & Wittstein, J. (2024). The musculoskeletal syndrome of menopause. Climacteric, 27(5), 466–472. https://doi.org/10.1080/13697137.2024.2380363
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