6 expert-recommended low-impact exercises for weak knees

Weak knees can make you prone to knee injuries. The key is to have strong, flexible muscles and joints that help ward off these problems. Here are some exercises for weak knees you can try.
joint pain
Strengthen your knee joints with these exercises. Image courtesy: Shutterstock
Dr Pramod Bhor Published: 2 Jun 2023, 09:02 am IST
  • 186

Healthy knees are crucial to perform daily activities and chores effortlessly. Knee joints help an individual in walking, climbing stairs, running, jumping, sitting, and changing posture. There are several factors that can lead to knee pain, including age, obesity, knee injury, occupational physical activity, and prolonged sitting or standing. Other factors include poor muscle strength, and flexibility, certain diseases such as arthritis, misalignment of the knee joint or genetics. The best way to avoid weak knees is to exercise and stick to a healthy regimen.

Do you have weak knees?

Weak knees can occur due to several reasons. The only way you can know for sure is if you knew the symptoms. So, here are signs that tell you that you have weak knees:

  • Experiencing pain and discomfort in the knee joint during or after engaging in physical activity.
  • Knee joint swelling, inflammation, and stiffness
  • While moving the knee joint a popping or cracking sound.
  • The feeling of instability that the knee might collapse or give way under pressure.

Also Read: Keep these tips handy before you go weak in your knees!

signs your knees are weak
Know if you have weak knees too! Image courtesy: Shuterstock

Exercise for weak knees

Some exercises that an individual can perform to maintain knee health:

1. Quadriceps static exercise

  • Sit upright on the bed and keep your legs straight.
  • Roll a small towel and keep it below your knee.
  • Slowly press down your knee over the towel, you will feel some tightness near your knees. Count to 10 while pressing the knee over the towel.
  • Repeat it 10-20 times every 6- 8 hours for both knees.

2. Quadriceps dynamic exercise

  • Sit on a chair with your knee bent 90 degrees.
  • Straighten the knee fully with a neutral ankle and the 1st toe towards the ceiling.
  • Lock the knee and count till 5. Then return to the start position.
  • Do 3 sets of 10 repetitions each 2 times a day.

3. Hamstring curls

  • Stand straight and take support from one side by placing your hand on a table or an elevated surface.
  • Bend one leg behind and lift it to a 90 degree angle.
  • Hold it up for a few seconds and then slowly bring it back down.
  • Do this 3–5 times for each leg.

4. Lifting your leg exercise

  • Lie on your back and keep your hands to the side.
  • Keep one of your legs bent with your foot touching the ground and the other leg straight.
  • Lift the straight leg without moving the other leg and hands. Try to lift it as much. as you can and ensure that it’s not higher than the bent knee of the other leg.
  • Hold it in the lifted position for a few seconds, and then slowly bring it back down.
  • Repeat 2–3 times for both legs.

5. Prone leg raises

This exercise works your glutes as well as your hamstrings.

  • Use a mat to add cushioning beneath you.
  • Lie on your belly with your legs straight out behind you and rest your head on your arms.
  • Engage your hamstring and glute muscles in your left leg and lift the leg as high. as possible without causing any pain. Ensure that throughout this exercise you keep your pelvic bones on the floor.
  • Hold your leg for 5 seconds in the lifted position.
  • Lower your leg to take a rest of 2 seconds and then repeat the set.
  • Do 10 repetitions of 2 to 3 sets for each leg.

6. Side leg raises

The exercise works on your hip abductor muscles which are located on the outside of the hips. This will help you to walk, rotate and stand on your legs with ease. Strengthening the muscles can help treat and prevent the pain in hips and knees.

side leg raises
Doing side leg raises can help strengthen you knees. Image courtesy: Pixabay
  • First lie on your side with your legs placed on top of each other.
  • Then cradle your head in one of your hands, and place your other hand in front of you on the floor.
  • Raise your top leg as high as possible and you are comfortable with it.
  • Hold the leg at the top for a while and then lower your leg.
  • Do 10 repetitions of 2 to 3 sets for each leg.

While performing this exercise lift the leg gently without putting force. Maintain a straight back on the floor and there should be no gap between your back and the ground.

  • 186
About the Author

Dr Pramod Bhor is a Director at Orthopedics and Joint Replacement Surgeon at Fortis Hiranandani Hospital, Vashi, Mumbai. He is a highly qualified doctor holding degrees in MBBS from BVPMC, Pune, and MS - Orthopaedics from Dr. D.Y. Patil Medical College and Hospital, Pune in 2006. Furthermore, he has received specialized training from several eminent national and international medical centers. Academically he has been teaching MBBS and PG students for the past 15 years and is a Professor of orthopedics. He has many publications to his name in many national and international journals. He is the first surgeon in Navi Mumbai to perform Robotic knee replacement surgery. Some of the services performed by Pramod Bhor at Fortis Hiranandani Hospital are ACL Reconstruction, Arthroscopy, Hip Replacement and Resurfacing, Spinal Surgeries, Robotic Knee Replacement and Knee Replacement. He's a member of the Bombay Orthopaedic Society, Navi Mumbai Orthopaedic Association and Maharashtra Medical Council, and many other orthopedic associations. He has done fellowships in Advanced Trauma and visiting fellowships in joint replacement in Singapore and Germany. ...Read More

Next Story