We all have heard the term dodgy knee; in this blog we will touch on the knee joint and look at the causes and symptoms of weak knees, as well as exercises you can try at home to strengthen them to ensure that weak knees do not impact your every day life.
Knees are a commonly problematic area of the body, affecting the young, old, active, non-active and everyone in-between. Structurally, the knee is a hinge joint this is how it bends and straightens. It relies on the perfect balance of bone, ligament, cartilage and muscle to move smoothly. The joint is usually under a lot of pressure as it supports not only a person’s bodyweight but also absorb excess bodyweight during activities such as running and jumping.
If the knee complex is weak some symptoms you may feel are:
- Instability
- Stiffness
- Muscle fatigue
- Buckling
- Clicking with pain
Risk factors for developing weaker knees are:
- Previous injuries to the knee
- Arthritis or other joint- health conditions
- Weak muscles surrounding the knee
- Age related changes
- Poor balance and movement issues
To prevent weak knees, activities that strengthen and healthily stress its structures would be advised. The earlier you do this, the reduced chance of getting weak knees. It is never too late to start incorporating low-impact activities such as walking and swimming into your lifestyle. Alongside, lower impact activities, performing lower- limb resistance training will also prevent weak knees. There are so many exercises to choose from and there is no right or wrong. Here are some great exercises to start incorporating into your gym routine or everyday life.
Exercises
As you can see, there are different variations to make them easier/harder and with equipment and without equipment. Always start safe.
Squat
Keep legs shoulder width apart, both feet facing forwards. Bend your knees and go lower hold and then rise. Perform these nice and slow and go down as far down that feels comfortable.
Step up and downs
With one leg at a time, step up onto the step/box. Keep the knee from wobbling. When descending lower yourself slowly instead of dropping down fast, this will help to strengthen your knee joint and the surrounding muscles. Always start with a safe height and then you can progress if needed.
Leg extension
In a seated position with knees at 90, lift one leg so it is straight. Keep toes pointed up and quads engaged hold and then slowly lower back down.
Other things to include to support and prevent weak knees are:
- Staying physically active
- Maintaining a healthy weight
- Good nutrition (calcium and vitamin D)
- Proper warm up before activity
- Good form and technique in exercises
FAQ
How long does it take to strengthen the knees?
Improvements to balance, strength and pain can usually be noticed within 6 weeks; however, this timeline will vary person to person. This is not to say that the pain will completely go and if you are still experiencing the same amount of pain and weakness after 6 weeks of strengthening you should visit one of our physios to assist you further.
Can I run with weak knees?
Yes, you can still run if you have weak knees. However, there is a few exceptions. If your knees ever give way certainly don’t run as there is a high chance of falling.
Keep an eye on pain levels during the run and after, if there is pain whilst running, after or in the following days after it may be best to try something less intense like walking or cycling to put less load through the knees.
Should I wear a knee brace for my weak knees?
There is no evidence that the basic compression knee braces change the structure of the knee. They may help reduce possible swelling around the knee and give confidence to do certain activities, but they cannot reduce pain or help strengthen the knee alone.
How we can help
If you feel that you have weak knees and need a knee assessment, further help or guidance, our physios would be happy to help.
Synergy Physio also offer strength and balance sessions, which are 1-1 targeted sessions to improve strength and balance. This would be ideal for those who experience weak knee symptoms and want to reduce this or those that want to prevent weak knees in the future. Book an appointment online.
