Weak at the knees
YOGA POSES TO HELP EASE KNEE PAIN Though they are critical joints, they are also highly vulnerable and can deteriorate due to both overactivity or lack of activity
Knee injuries or knee pain are common complaints amongst both athletes and non-athletes. But did you know that women are almost eight times more likely to get knee injuries (anterior cruciate ligaments or ACL tears) than men?
Namita Piparaiya, yoga and ayurveda lifestyle specialist and founder of Yoganama lists the reasons why women are more prone to ACL injuries:
HORMONAL FLUCTUATIONS
Hormonal changes in the body during the menstrual cycle can impact joint laxity, making women more prone to instability. Research has found that the risk of ACL tear was lowest during the second half of the menstrual cycle which begins with ovulation and ends with the first day of the period.
LACK OF VARIETY
Overspecializing in one kind of activity can also create imbalances in the body, making knee injuries more likely. Women, in particular, tend to have dominant quads as they may not utilise glutes and hamstrings as much. This increases the risk of injury. Even among yoga practitioners, there’s more focus on becoming ‘flexible’ and stretching the hamstrings, but little to no effort goes towards strengthening them. Research has shown that strengthening glutes and hamstrings reduces the risk of knee injures significantly.
INCORRECT FORM
Taking up exercises for which we are not prepared and involve overuse or misuse of joints can also cause knee injuries. Many people start HIIT or plyometric exercises for fast weight loss without doing any foundational work to get strong and develop core stability. There’s also a significant difference in jumping and landing movements of men and women. Men tend to have softer landings and stiffer muscles, which help them absorb the shock of landing.
Also, women’s hormones influence neuromuscular control. Hormonal changes in Week 3 of the menstrual cycle (the ovulatory phase) can influence how well the muscles stiffen upon landing. This means the joint may be unable to efficiently bear the impact of the sudden forces of plyometric movements. Women also tend to land with straight knees and a more erect body posture, which can be damaging for the knee joint. In order to absorb and diffuse the impact of a jump, the landing should involve some bend in the knees.