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Injury Prevention: Strong Hips = Strong Knees

We all know that men and women are different, even in how we exercise. Add to those differences the fact that women are more likely to suffer knee injuries. The difference is structural; the width of our child bearing hips angles the thigh bone (femur) in such a way that it creates some laxity and instability in the knee joint. Not to mention the ebb and flow of hormones women experience monthly can affect knee stability too.

One way to protect your knees is to strengthen your hips, or anatomically speaking your glute med – the muscle that fills in the side of your pelvis (see an image of the muscle here). Having strong glute meds helps to control the thigh bone, which then helps to stabilize the knee joint. Sounds like a win/win situation to me.

To see how to strengthen your hips, just


Side Squats with Theraband

  • Tie a resistance band around your ankles. Start with red/medium band and work your way up to green/heavy.
  • Begin standing with feet directly underneath your hips.
  • Squat halfway down and side step to the right as far as you can manage.
  • Bring left leg toward right, returning to your starting position.
  • Step to the right 10 times, then reverse stepping to the left 10 times. Repeat for 3 sets.

Fit's Tips: This is a great exercise for runners and can help prevent patellofemoral pain, aka pain on the outside of the knee. Couple this with rolling out your IT band and you will be good to go. Preventing injuries means you log more miles and stay on the road!


debbie-ong-abdul debbie-ong-abdul 8 years
I would like to read anything posted that will interest me. I can always delete the mail if I do not like the contents. Sometimes, I am too busy to open my mails. Thank you for giving me the opportunity to be a member.
cravinsugar cravinsugar 9 years
I have this weird band set that came with one made just for your ankles. I will have to try this as I am starting to experience some knee pain!
Char_Sugar Char_Sugar 9 years
Hi Guys, Gooftastic question..but when you tie the resistance band, how tight should it be? Thanks! =)
itsallabouttheg itsallabouttheg 9 years
i definitely need to try this!
lindaloo lindaloo 9 years
I've had 5 knee surgeries so I know that this definitely helps!
sweet ! I haven't been running for a while because my rt knee is killing me! I'll try anything that helps. Thanks.
cvandoorn cvandoorn 9 years
I definitely have to try this, since I experience that pain on the outside of my knee.
gabiushka gabiushka 9 years
Great advice
kia kia 9 years
I have had my right ACL worked on twice. I feel hip pain as a result of the work done on it every so often and work the hip with some bellydance. I will be trying the exercise you posted as well now.
Definitely good to know...and God knows my knees got a lot weaker after soccer and cheering injuries!
aimeeb aimeeb 9 years
Good to know...
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