Should I run if I have weak knees?

What happens if you run with weak knees?

Running with weak knees increases your risk of developing degenerative and other diseases. Because weak knees often lack the stability and support they need, they put more stress on the joint.

Over time, this stress can lead to the development or worsening of conditions such as osteoarthritis or tendinitis, which occurs when the tendons around the knee become inflamed due to overuse or improper running, or patellofemoral pain syndrome, also known as runner's knee.

Also, people who are obese or overweight and have weak knees should be especially careful. According to Harvard Medical School, the United States, excess weight puts pressure that can be three to five times the body's weight on the knees and can cause long-term damage to the knee joint.

How to strengthen your knees

If you want to run but have weak knees, strengthening the muscles around the knee joint can help increase stability, reduce the risk of injury, and support the knee.

Exercises that specifically target your quadriceps, hamstrings, calves, and glutes can help you achieve this.

Quadriceps Exercises

This exercise strengthens the quadriceps without putting stress on the knees.

How to do:

Sit on the floor with your legs straight.
Bend your left knee and place your foot on the floor.
Flex the right foot, squeeze the right thigh and press the back of the right knee toward the floor, lifting the right foot slightly off the ground (if possible).
Remember to keep your back straight and shoulders relaxed.
Hold the position for 5 - 10 seconds and relax.

Exercises to strengthen the quadriceps muscles, helping to strengthen the knees.

Straight leg raise

Straight leg raises help increase knee stability and strengthen the quadriceps.

How to do:

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

Straight leg raises improve knee strength.

Bridge Pose

While running, the glutes and hamstrings become stronger and play an important role in supporting the knees. Performing the bridge correctly can help strengthen the knees.

How to do:

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

Bridge pose helps strengthen the knees.

Step up

Step-ups help increase knee stability and build muscle in the quadriceps and glutes.

How to do:

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

Walking with a horizontal elastic band

This exercise strengthens the hip and gluteal muscles, which helps improve leg and knee stability while running.

How to do:

Place a resistance band around your leg above the knee or around your ankle.
Stand with your feet hip-width apart and knees slightly bent.
Take a step to the side with one foot, then bring the other foot in the same direction as the other foot but keep tension on the rope.
Keep your core tight and your knees slightly bent, but do not put too much pressure on your knees.
Continue stepping side to side until you reach the desired number of steps or distance, then change direction.

Walking with a horizontal elastic band (resistance band) strengthens the knees while running.

Sitting against the wall

This exercise helps develop endurance in the muscles around the knee and strengthens the quadriceps.

How to do:

Stand with your back against a wall, feet shoulder-width apart and about 60cm from the wall.
Now, slide your back down the wall until your thighs are parallel to the floor.
Make sure your torso is stretched and your back is pressed firmly against the wall.
Hold the position for 30 seconds or as long as possible.
Now, slide back to the wall to stand and rest.