Knee Pain Exercises For Women

Since the anatomy of women differs from that of men, women are more likely to have knee pain than men. Strengthening the muscles that support the knee with knee exercises is most important for women if they want to protect their knees from injuries and knee pain.

Several muscle groups support the knee. The two main muscle group that control knee movement and stability are the quadriceps and hamstrings. Quadriceps is a four part powerful muscle that runs along the front of the thigh and attach to the front of the shinbone, just below the knee. The quadriceps controls the strengthening of the knees and movement of kneecaps. The hamstrings are the muscle that run along the back of the thigh, and attach to the back of the shinbone, just below the knee.

Here are some simple exercises for strengthening quadriceps and hamstrings muscles.

Quadriceps strengthening exercises:
Quadriceps strengthening is probably easiest, safest and most important exercise you can do to prevent knee pain and injury. To strengthen the quadriceps, simply lie down on your bed and do straight leg raises. Do not bend the knees. It is already inflamed and you do not need to make it worst. Just repeatedly raise your leg. This will strengthen the quadriceps. If you get bit tired after doing this exercise 10 times, then relax for some time and proceed further.

The next step is to do the same exercise with weights. To do this just get an old purse or bag add some weight in it and keep it on your both the legs and repeat the straight legs raises. As you get stronger gradually increase the weight in purse or a bag.

Hamstring strengthening:
Hamstring strengthening contractions: Sit in chairs, heels on floors. Do not move your heels but pull back on them. You will feel tension in your hamstrings. Hold the position till you finish counting 10 and then relax. Repeat this 10 times.

Hamstring strengthening curls: Lie on your stomach and place the left foot on the back of your right heel. Slowly pull your right heel towards your buttocks while creating resistance with your left foot. This exercise helps to contract and strengthen the hamstrings. Hold the position until you count 10. Repeat this exercise 10 times with each foot.

Walking backwards helps to develop the hamstrings: When walking backwards, your weight is distributed more evenly, resulting in less strain on your knees.

Apart from this knee balancing exercise and knee stretching exercise are also beneficial for women who suffer from knee pain. But before planning any exercise regime you must consult your doctor.