Running with Weak Knees: Is It Safe?

Whether you want to run a marathon or just jog every day, running is a must for anyone who wants to stay fit and healthy. Daily jogging can be therapeutic for a number of reasons. It can help reduce stress and improve sleep quality, among other things. However, running can be very hard on the knees, which makes you wonder if running is a good idea for those with weak knees already! Find out if running with weak knees is possible and if there is a way to strengthen them so you can run or at least jog at a consistent pace to stay fit.

Running with Weak Knees: Is It a Good Idea?

If you think running is bad for your knees, it's not! However, running with weak knees can be risky if not done correctly. Orthopedic and Joint Replacement Surgeon Dr. Akhilesh Yadav says: “Running can be risky if you have weak knees, but it doesn't make running impossible. However, the chances of it getting worse are high because running puts a lot of pressure on your knees.”

People who are obese or overweight and have weak knees should be especially careful. Running can put pressure on the knees, which means more for people who are overweight or obese, according to Harvard Medical SchoolExcess weight puts stress on weight-bearing joints like your knees. Dr. Yadav says that each step puts three to five times your body weight on your knees. That’s why running should be done carefully to prevent long-term damage if you’re overweight or have weak knees.

What happens if you run with weak knees?

Running with weak knees increases your risk of degenerative diseases and other ailments. Because weak knees often lack the stability and support they need, the joint is subject to greater stress. Over time, this stress can lead to the development or worsening of conditions such as osteoarthritis or tendinitis, which occurs when the tendons surrounding the knee become inflamed as a result of overuse or improper running technique, or patellofemoral pain syndrome, also known as “runner's knee,” explains Dr. Yadav.

How to strengthen your knees?

Strengthening the muscles around your knee joint can help improve stability, reduce the likelihood of injury, and support your knees while you run if you want to run but have weak knees. Exercises that specifically target your quads, hamstrings, calves, and glutes can help you achieve this. You can strengthen your knees by incorporating certain expert-approved exercises into your routine:

1. Quadriceps Exercise (Isometric Hold)

This exercise will help you strengthen your quads without straining your knee. Here's how to do it:

• Sit on the floor and straighten your leg.
• Bend your left knee and place the same foot on the floor.
• Bend your right leg, tighten your right thigh and press the back of your right knee into the floor.
• The back should be straight, shoulders relaxed.
• Hold the position for 5-10 seconds and relax.

2. Straight leg raises

Direct leg raises Improves knee stability and strengthens the quadriceps. Here are some steps to do it correctly:

• Lie on your back with one leg bent and the other straight.
• Tighten your abdominal muscles and press your lower back 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.
• Carefully lower your leg back to the starting position and repeat with the other leg.

3. Gluteal bridges

When you run, your glutes and hamstrings become stronger and play an important role in supporting your knees. Learning how to do glute bridges correctly can help you strengthen your knees.

• Lie on your back, bend your knees and place your feet on the floor hip-width apart.
• Now engage your core muscles and keep your back straight.
• Pressing through your heels, lift your hips toward the ceiling, squeezing your glutes at the top.
• Pause for a moment at the top of the bridge, lower your hips back to the floor and repeat.

4. Steps up

Steps up increase knee stability and building muscle mass in your quads and glutes, explains Dr. Yadav. Here's how to do it:

• Stand in front of a stable platform, such as a bench or step, with your feet hip-width apart.
• Place one foot firmly on the step, pressing through your heel to lift your body.
• Now lift your other leg and stand completely on the step with both feet.
• Place one leg on the floor, then the other.
• Change your leading leg with each set.

5. Side Band Walks

This exercise strengthens the thigh and buttock muscles, which increases the stability of the legs and knees when running, the expert explains. Here's how to do it:

• Wrap an elastic band around your legs above the knees or around your ankles.
• Stand with your feet hip-width apart and knees slightly bent, maintaining a slight squat position.
• Step to the side with one leg, then bring the other leg toward it, keeping tension on the band.
• Keep your core tight, bend your knees slightly, but don't lock them too tight.
• Continue walking from side to side for the required number of steps or distance, then change direction.

6. Wall sitting

This exercise helps develop endurance in the muscles surrounding the knees and strengthens the quadriceps.

• Stand with your back to 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.
• Make sure your core is stretched and your back is pressed firmly against the wall.
• Hold the position for 30 seconds or as long as possible.
• Now climb back up the wall to a standing position and rest.

How to Prevent Knee Pain When Running?

If you're worried about knee pain when you run or that you won't be able to run because of weak knees, here are some tips from experts that may help:

• Warm up your muscles and joints before each run by doing dynamic stretches and low-intensity exercises such as walking or cycling.
• It is important to choose shoes with adequate support and cushioning, especially if you are overweight, as this will help reduce the stress on your knees.
• Running on soft surfaces, such as grass or a treadmill, can help reduce stress on your knees.
• To improve stability and reduce the risk of injury, frequent exercises to strengthen the muscles surrounding the knees are necessary.
• You can reduce knee pain if you run correctly, that is, you avoid striking the ground with your heels and do not bend your knees too much.
• Increase your distance gradually and don't try to overdo it when you start running. You can also use a knee pad for extra support.