Can you run if you have weak knees?

If you are wondering running with weak knees is something you do or not, here are some ways to help you out and exercises that will help you strengthen your knees.

Written by: Arushi Bidhuri

Published On: 13 Sep 2024, 07:01 pm IST

Inputs from

Dr Akhilesh Yadav

Internal Medicine

Woman with knee pain — Running with knee pain should be done carefully. Image courtesy: Adobe Stock

Whether you want to run in a marathon or just jog every day, running is everyone who wants to stay fit and healthy. Going for a run every day can be therapeutic in several ways. It helps to lower your stress levels and boost your sleep quality, among other things. However, running can put a lot of strain on your knees, which makes one wonder if it is a good idea to run for someone who already has weak knees! Find out if running with weak knees is possible and if there is a way to strengthen them so that you can run or at least jog at a steady pace to stay fit.

Running with weak knees: Is it a good idea?

If you think running is bad for your knees, it is not! However, running with weak knees can be a but risky if not done properly. Orthopedic and joint replacement surgeon Dr Akhilesh Yadav says, “It can be risky to run if your knees are week but that does not make it impossible for you to run. However, the chances of worsening the situation is high as running puts tremendous pressure on your knees.”

People who are obese or overweight and have weak knees have to be extra careful. Running can put pressure on your knees, and this means more for overweight or obese people. As per Harvard Medical School, excess weight puts stress on weight-bearing joints such as your knees. Dr Yadav says each step puts three to five times your body weight on your knees. This is why running should be done carefully to prevent long-term damage if you are overweight or have weak knees.

What happens if you run with weak knees?

Running with weak knees increases the risk of degenerative diseases and other ailments. Because weak knees frequently lack the stability and support they need, the joint is under more stress. Over time, this stress can lead to the development of or exacerbate conditions like osteoarthritis or tendonitis, which happen when the tendons surrounding the knee become inflamed as a result of overuse or incorrect running form, or patellofemoral pain syndrome, also commonly known as runner’s knee, explains Dr Yadav.

How to strengthen your knees?

Strengthening the muscles surrounding the knee joint can assist in increasing stability, lower the chance of injury, and support the knees when jogging if you wish to run but have weak knees. Exercises that specifically target the quadriceps, hamstrings, calves, and glutes can help achieve this. You can strengthen your knees with some incorporating certain expert-approved exercises in your routine:

1. Quadriceps Set (Isometric hold)

This exercise will help you strengthen your quadriceps without straining your knee. Here’s how you can perform it:

Sit on the floor and straighten your leg.
Bend your left knee up and the same side foot on the floor.
Flex your right foot, tighten your right thigh, and press the back of your right knee toward the floor.
Your back should be straight and shoulders relaxed.
Hold the position for 5-10 seconds, and relax.

2. Straight leg raises

Straight leg raises enhance knee stability and strengthens the quadriceps. Here are some steps to perform it properly:

Lie down on your back with one leg bent and the other leg straight.
Tighten your abdominal muscles and keep your lower back pressed against the floor.
Now, raise your leg straight, at about a 45-degree angle, keeping it straight and controlled.
Hold for a moment at the top of the lift for a few seconds.
Gently lower your leg back to the starting position, and repeat with the other leg.

3. Glute bridges

During running, the glutes and hamstrings get stronger and play a vital role in supporting the knees. Learning how to do glute bridges properly can help you strengthen your knees.

Lie down on your back with your knees bent and feet flat on the floor and hip-width apart.
Now, engage your core muscles and keep your back straight.
Push through your heels and lift your hips towards the ceiling, squeezing your glutes at the top.
Pause for a moment at the top of the bridge and lower your hips back to the floor, and repeat.

4. Step-ups

Step-ups enhance knee stability and building muscle in the quadriceps and glutes, explains Dr Yadav. Here’s how to perform it:

Stand in front of a sturdy platform such as a bench or a step, with your feet hip-width apart.
Place one foot firmly on the step, pressing through your heel to lift your body up.
Now, lift the other foot and stand fully on the step with both feet.
Lower one foot back to the floor, followed by the other feet.
Alternate the leading foot with each set.

5. Lateral band walks

This exercise functions to strengthen the hip and gluteal muscles, which enhances the stability of the legs and knees when running, explains the expert. Here’s how to perform it:

6. Wall sits

This exercise helps to develop the endurance of the muscles that surround the knees and strengthens the quadriceps.

Stand with your back against a wall, feet shoulder-width apart and about two feet from the wall.
Now, slide down the wall until your thighs are parallel to the floor.
Ensure your core is stretched and your back is pressed firmly against the wall.
Hold the position for 30 seconds or for as long as possible.
Now, slide back up the wall to a standing position and rest.

woman doing wall sit — Wall sit is a good exercise if you want to strengthen your knees. Image courtesy: Adobe stock

How to prevent knee pain when running?

If you are worried you will develop pain in your knees while running or would not be able to run with weak knees, here are some expert-recommended tips to help you out:

Take a Poll

Warm up your muscles and joints before every run by doing dynamic stretches and low-intensity exercises like walking or cycling.
It is important to choose shoes with adequate support and cushioning, especially if you are overweight because they alleviate the impact on your knees.
Running on softer surfaces like grass or a treadmill can help to reduce stress on the knees.
Improving stability and reducing the risk of injury require frequent exercise to strengthen the muscles surrounding the knees.
You can reduce knee pain if you run in a proper form, which includes avoiding heel strikes (hitting the ground with your heels) and not bending you knees too much.
Increase the distance gradually and do not try to overdo it when you start running. You can also use a knee brace for extra support.

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