Got knee pain? Here's how to strengthen your knees.
No one who has experienced a serious knee injury and corresponding knee pain takes regaining mobility for granted. Whether pursuing athletic interests, recreational activities like cycling or jogging, or just getting around the house, healthy and strong knee joints are vital.
At the same time, any number of medical conditions or factors related to aging or muscle loss can weaken knee joints – and knee injuries account for 41% of all sports injuries. Strengthening this important joint in each leg is essential, not only for injured athletes who need rehabilitation to get back on the field or court but for everyone else to be able to comfortably go about our daily lives without needing crutches or other walking aids.
Here's what can cause knee weakness and how to make weak knees stronger.
Several factors can cause weak knees, with injuries being among the most common. Sports-related injuries occur especially frequently as approximately 150,000 ACL injuries happen in the United States every year. "Knee injuries tend to be one of two types," explains Dr. Mike Holmstrom, an orthopedic surgeon at Intermountain Health in Salt Lake City. "Acute injuries like a fracture or chronic overuse ones."
Beyond injuries, deterioration in the muscles that support the knees can also lead to problems. Muscle weakness can occur due to age, disuse, or because of medical conditions such as multiple sclerosis or ALS. Nerve damage in the area can similarly affect knee structures and limit ability.
Excess body weight can also put excessive strain on knee joints, leading to issues that may otherwise be avoided. Inflammation is another major factor, "which is most commonly caused by tendonitis," says Dr. J. Ryan Taylor, a sports medicine physician and orthopedic surgeon at Revere Health in Utah.
The most common cause of weak knees is a degenerative joint disease known as arthritis. "Arthritis is the 'queen' of knee weakness and problems," says Dr. Loren Fishman, a professor of physical medicine and rehabilitation at Columbia University.
Arthritis causes weak knees by breaking down the cartilage between bones. Cartilage acts as a cushion between bones in your joints, and when it wears away, bones grind against bones. This breakdown can occur with age and through wear and tear of knee joints, as is the case with osteoarthritis. Rheumatoid arthritis is an autoimmune disease that causes similar issues related to cartilage loss as well as inflammation.
The best way to start strengthening your knees is to strengthen the muscles around them. "Strengthen your quads, which are the muscles in the front of your thighs," advises Fishman. "The stronger the quadriceps muscles, the less pressure on the kneecap," echoes Dr. Matthew Anastasi, a sports medicine specialist at Mayo Clinic Arizona. He adds that the hamstring muscles (in the back of the thigh) also similarly strengthen the knee. Stronger glutes, hip abductors, and calf muscles can also play important roles in strengthening and stabilizing knee joints.
Effective exercises like step-ups, bodyweight squats, and lunges can significantly contribute to knee strengthening. To perform step-ups, "step onto a sturdy bench or platform with one foot, then lift yourself up like climbing a stair before stepping down and repeating, alternating legs," explains Taylor. Bodyweight squats are performed by keeping feet about shoulder-width apart, "then bend your knees and lower your body as if sitting in a chair before standing back up again," Taylor advises. "It’s generally best to avoid going below 90 degrees." Lunges are another alternative exercise that will similarly work the area.
Incorporating daily habits can also help strengthen knee joints. Taking stairs instead of the elevator and getting plenty of steps in a day will be useful in this effort. Holistic advice from experts suggests, "Eat healthy foods, try to stay as close to an ideal body weight as possible and do regular low-impact exercises like walking, hiking, biking, swimming or anything else that keeps you active," advises Holmstrom. These practices are important for improving knee health and function and benefiting the rest of your body.
Understanding the complexities of knee health, including common issues like arthritis and ACL injuries, plays a pivotal role in prevention and effective knee injury rehabilitation. Knowledge is power when managing knee pain and finding solutions for knee pain relief. With a dedicated approach that emphasizes muscle strengthening, individuals can enhance their knee stability and mobility, paving the way for an active and pain-free lifestyle.