BLOG IMAGE | Orthosports Physiotherapy by Dr. Rajani Patil


Women are natural multitaskers, adept at fulfilling various roles in their lives with dedication and grace. Whether excelling as leaders in the workplace or nurturing their families at home, they effortlessly navigate through their responsibilities. However, amidst the hustle and bustle of daily life, women often neglect their own well-being. At Orthosports Physiotherapy, we aim to address their concerns and provide solutions to manage their health issues. But before delving into solutions, let’s explore the root causes and common challenges faced by women. Many women experience increased joint pain during their menstrual cycles, a phenomenon attributed to hormonal fluctuations and physiological differences between genders. Studies indicate that active women are eight times more likely to experience knee-related issues compared to their male counterparts, highlighting the importance of addressing these health concerns.


Hormones, like oestrogen, weaken knee ligaments at different phases during the menstrual cycle, leaving them prone to twisting or straining. A study conducted at the University of Calgary found that women experience changes in joint flexibility due to hormones. For most women, this happens around ovulation and may cause discomfort or pain. However, some women may feel knee and joint problems at the beginning or end of their menstrual cycle. If you experience knee pain during certain times of the month, it’s a good idea to avoid high-impact exercises like running for a few days. Instead, try non-weight-bearing exercises like cycling, which may help alleviate discomfort.

Women’s knees can face issues beyond just hormonal changes. The unique angle of women’s hips, which evolved to support childbirth, can alter how they run compared to men, leading to increased stress on the joints. This often results in a knock-kneed running style, putting strain on the knees. Improving running techniques or consulting a sports physiotherapist for a gait analysis can be beneficial. Additionally, wearing appropriate footwear is crucial for reducing the risk of knee problems. Investing in quality shoes for work and conducting thorough research before purchasing gym shoes is essential. Everyone should prioritize proper warm-up and cool-down routines, but for women, this is especially important to prevent knee issues.

Tips to Make Your Joints Stronger and Stable

let’s have a peek into some exercises that can strengthen your knees, consider incorporating the following exercises into your routine: 

  • Leg Strengthening Exercises: Squats and lunges are great for building knee-supporting muscle strength.
  • Calf Raises: Strengthen your calf muscles to help stabilize your knees during movement.
  • Balance and Stability Exercises: Yoga, Pilates, and balance exercises can improve knee stability and awareness.
  • Low-Impact Cardio: Opt for activities like swimming, cycling, or using an elliptical machine to boost cardiovascular health without straining your knees.
  • Proper Technique: Focus on maintaining correct form during exercises to prevent unnecessary stress on your knees.
  • Gradual Progression: Start with lighter resistance and gradually increase intensity to avoid overloading your knees.

For personalized advice on knee-strengthening exercises tailored to your specific needs and goals, do not hesitate to contact us. Our team of experts is here to provide guidance and support as you embark on your journey to stronger, more resilient knees. Whether you are recovering from an injury, facing chronic knee pain, or simply looking to improve your overall joint health, Orthosports Physiotherapy is committed to helping you achieve your wellness objectives. Reach out to us today for personalized recommendations and start taking proactive steps towards a healthier, happier you.

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