Among the many physical differences between men and women, the knees stand out. Women are more likely to suffer knee injuries because hormones weaken connective tissue, and also because women's thigh bones are more angled where the bone meets the knee than a man's. Women can fight back with exercises to strengthen and stretch the quadriceps and hamstrings, which support the knees. The stronger these muscles are, the better women will be able to absorb the shock and pressure they place on the knee joint.
Strengthen the Quadriceps
The four muscles in the front of your thigh are called the quadriceps. You can strengthen them by doing straight leg lifts and wall squats. For leg lifts, lie on your back and bring your left foot to your buttocks. Keep your right leg straight, squeeze your thigh muscle and lift your leg off the ground a few inches. Hold it for 5 seconds, then lower your leg. Do two sets of 10 repetitions on each leg. To do a wall squat, stand against a wall with your feet apart and walk them out 24 inches. Slide down the wall to a squatting position. Hold it for 10 seconds, then slide back up the wall. Do 10 repetitions.
Stretch the Quadriceps
After strengthening, stretch the quadriceps using a chair for support. Hold onto the back of the chair, grab your ankle and bring it up to your buttocks. You'll feel a burning in your thigh. Hold that position for 30 seconds, then slowly lower your leg. Then grab your other ankle and bring it up to your buttocks to repeat the stretch on the other side. Try to keep your legs together during the stretches.
Strengthen the Hamstrings
The hamstrings are a group of muscles in the back of your thigh that also support your knees. Strengthen them by doing hamstring curls and hamstring leans. For curls, hold onto the back of a chair with your legs close together and lift your left foot toward your buttocks so that your shin is parallel to the ground. Hold it for 5 seconds, then lower your leg and repeat with your right leg. Do two sets of 10 repetitions on each side. For hamstring leans, kneel on the floor on both knees and have someone hold your ankles down. Keep your back straight and lean forward as far as you can, then return to your starting position. Do two sets of 10 repetitions.
Stretch the Hamstrings
When you finish strengthening your hamstrings, stretch them out. Sit down on the floor and put your legs straight out in front of you. Sit as tall as you can and keep your feet natural, not pointed or flexed. Slowly reach out for your ankles by sliding your hands down your legs or sliding your hands on the floor toward your feet. Reach as far as you can and hold the stretch for 30 seconds. Try to keep your back straight, not rounded.
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