Knee Pain in Females? Causes, Scientific Reasons & Exercises

Last updated on June 3rd, 2025 at 12:40 pm

What causes knee pain in females and why knee pain is more common in females?

We will explore the causes in detail and share some simple solutions and exercises that can provide significant relief from knee pain.

Why Women Experience More Knee Pain: Scientific Factors

If you observe your family members, neighbours, or relatives, you will notice that female members often suffer from knee pain more than males. After a certain age, elderly women such as grandmothers, aunts, or elder sisters frequently complain about knee pain.

But why does this happen? 

There is a scientific reason behind it. 

Researchers say that the structure of the female body plays a crucial role in this. The structural differences between the male and female body are well known.

Females have wider hip structure

One significant difference is that females tend to have a wider and larger hip structure compared to males. Due to this, the weight from the hips is directly transferred to the knees, increasing the chances of pain.

Researchers suggest that the wider hip structure in females leads to a larger quadriceps (Q) angle, which can increase the load on the inner side of the knee ².

This, combined with the higher prevalence of genu valgum, or ‘knock knees,’ in women ³, means the body’s weight is often concentrated on a particular point in the knee instead of being evenly distributed, contributing to increased pain and discomfort.

Also, Wider hip structure indirectly leading to a higher Q-angle and increased knee pain/injury risk in females.

Females have slightly knocked knee

Another major difference between male and female body structure is the presence of knock knees in females³. Let me explain what that means. Normally, legs are supposed to be straight, and in males, they mostly remain in a straight alignment.

However, in females, the knees tend to bend slightly inward, which is referred to as knock knees. Because of this inward bend, the body’s weight is concentrated on a particular point in the knee instead of being evenly distributed¹.

Ideally, the body’s weight should be equally spread across the knee joint. However, due to the knock-knee structure in females, the weight gets concentrated on the medial (inner) side of the knee. This excess pressure on a specific area leads to increased pain and discomfort in women.

Lifestyle Factors Contributing to Knee Pain

These are some of the scientific reasons behind knee pain in females. If we observe around our homes, we will find that females are more engaged in household chores, which often require them to be in a squatting position, sitting down and standing up repeatedly, and climbing stairs. 

Due to this, their knees experience continuous stress, leading to pain. This can be an important reason for knee pain in the Indian context.

Top Exercises for Female Knee Pain Relief

Now, let me tell you about some exercises that can provide almost immediate relief from such pain. If you perform these exercises regularly, you can also prevent future knee pain. Additionally, you can also use TENS for knee pain relief..

1. Quadriceps Strengthening Exercise

The quadriceps muscles are the muscles located at the front of the thigh. Strengthening these muscles is crucial because they support and control the movement of the patella (kneecap).

Before moving on to more exercises, let me share an important point. 

In females, patellar pain is more common, meaning the pain is usually behind the kneecap. This happens because frequent sitting and standing cause the patella to rub against the femur bone, leading to pain. Therefore, strengthening the quadriceps muscles is essential, and it’s quite simple to do.

Here’s how you can do it:

1. Take a pillow or a rolled-up bedsheet
2. Place it under your knees
3. Press it down firmly while tightening your thigh muscles
4. Hold this position for at least 5 seconds
6. Now, perform the same exercise with the other leg
7. Do this 20 times for each leg. The more you do, the better the results!

2. Plantar Flexion and Dorsiflexion

In this exercise, you will position your feet in a specific manner. This is called plantar flexion and dorsiflexion. You need to move your foot up and down. This will help relax the muscles around your knee, and if there is any pain in your calf muscles, it will also be relieved. Additionally, your muscles will become stronger.

There is no specific count for this exercise; the more you do, the better it is.

3. Hamstring Stretching Exercise

Due to knee pain, the muscles at the back of the knee often become stiff or tight. So, we need to stretch them. This is a very simple stretching exercise. You can use a towel or a bedsheet for this.

1. Take the middle part of the towel and place it over the upper part of your foot. For even better grip and control during your hamstring stretches, consider using a stretching strap or a yoga strap. These tools often come with multiple loops to help you deepen your stretch safely.
2. Then, hold both ends of the towel with your hands and pull it towards yourself. Make sure your knee remains completely straight; it should not bend.
3. When you pull, you will feel a comfortable stretch at the back of your knee.
4. Hold this stretched position for at least 30 seconds and then relax.
5. Pull again, hold for 30 seconds, and then relax. Repeat this process three to four times.
6. You need to repeat the same process with the other leg as well.
7. Repeat this three to four times on both legs. This will help reduce the stiffness at the back of your knee.

4. Straight Leg Raise

Now, the next few exercises need to be done while lying down.

1. Lie down straight and relax.
2. Slowly lift your leg up and hold it at a 30° angle. You don’t have to lift it all the way up, just keep it between 30° to 45°.
3. Hold for 5 seconds and relax.
4. Now, repeat the same with the other leg. Lift it up, hold for 5 seconds. You need to repeat this 10 times for each leg.

5. Side-Lying Leg Lifts

Our next exercise is side side-lying leg lift. This is also a strengthening exercise targeted to strengthen the muscles on the outer side of the thigh.

1. You need to lie on your side.
2. Once you are in a side-lying position, bend your lower leg slightly to create a base of support.
3. Keep your upper leg straight and lift it at a 30° angle.
4. Hold for 5 seconds.
5. Repeat this 10 times.
6. After completing this on one side, switch to the other leg.

6. Prone Knee Bends

Our final exercise is the exercise to strengthen the hamstring muscle (bottom pose of the previous image). This muscle is present on the back of the thigh. This exercise is performed in the prone lying position. So, here are the steps:

1. Lie down flat on your tummy.
2. Now, slowly bend one of your knees to not more than 90 degrees of angle.
3. Then slowly bring it back to the normal position, and then slowly bend the other knee.
4. Like this perform knee bending alternately for 2 repetitions on each leg.

Home Modifications to Reduce Knee Strain

Additionally, you can make home modifications for daily activities. For example, if you sweep the floor by bending forward or mopping the floor while squatting, you can make small changes.

Use a long-handled broom for sweeping or a long-stick mop while cleaning the floor. This way, you won’t have to bend or squat repeatedly, reducing strain on your knees.

If you have severe knee pain, in addition to simple knee pain precautions, you can use a knee brace while doing household chores. This will help reduce stress on your knees. You can also apply heat therapy for relief. Use a hot water bag or an electric heating pad to reduce pain.

Follow these tips, and you will definitely feel relief in your knees.

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