Weakened knees can seriously impact mobility, quality of life, and long-term joint health. The knees bear the weight of your entire body and undergo intense stress during movement. If improperly cared for, weakened knees are prone to injury and conditions like osteoarthritis. However, there are many steps you can take to strengthen and protect your knees. If improved knee health is what you are looking for, please keep reading!
Maintain Health
Excess weight puts additional strain on your knees during activity and movement. Losing weight can significantly reduce pain from knee conditions like osteoarthritis and help stabilize weakened joints. Shedding extra pounds decreases the load on your knee joints, lowers inflammation, and improves mobility and range of motion. Losing just 15-20 pounds can make a big difference in reducing knee stress.
Strong quadriceps, hamstrings, and gluteal muscles support your knees and stabilize the joint. Weak muscles contribute to poor alignment, instability, and pain. Try quad sets, hamstring curls, glute bridges, and calf raises. As you gain strength, increase the weight and intensity after performing 2-3 sets of 10-15 reps.
For optimal results, schedule two to three knee-focused exercise sessions each week, with rest days in between. Use weights or resistance bands and increase the intensity gradually. For a customized program, seek the advice of a physical therapist.
Practice Proper Body Mechanics
Poor form during movement and activity puts extra stress on your knees. Using proper body mechanics helps stabilize your knees and prevent injury or falls. Keep your loads close to your body, rise using your legs rather than your back, maintain a straight back, and bend at the hips. Before moving, make sure you have a secure grip. Then, change directions gradually. Keep your hips, knees, and ankles well-aligned. When doing high-impact maneuvers distribute your weight evenly and land gently.
Learn safe techniques from a professional by using good form. Wear athletic shoes designed for impact-intensive activities. Create a workspace that allows for optimal knee alignment. Your knees should be higher than your hips when seated in a chair. Use a lumbar support cushion. Take regular breaks to stand and move. Be aware of knee stress in all daily tasks like gardening, prolonged standing, or walking on uneven ground.
Manage Pain and Inflammation
Chronic knee pain leads to reduced mobility, lack of activity, muscle loss, and weight gain, creating a cycle of deteriorating joint health. Gaining control of pain is critical for stopping this cycle and stabilizing weakened knees. For short-term relief, try acetaminophen, ibuprofen, naproxen, or topical creams with capsaicin or menthol. Follow dosage instructions and talk to your doctor if the pain persists or worsens.
Gentle massage, acupuncture, and TENS therapy may help reduce knee pain. Yoga, tai chi, and acupuncture provide natural anti-inflammatory effects. Talk to your doctor about options to incorporate into your knee wellness plan. If knee pain is intense, does not improve with self-care, or is caused by injury or trauma, see your doctor.
Total Knee Arthroplasty (TKA)
Total knee arthroplasty, or knee replacement surgery, is an option if knee weakness and pain cannot be managed conservatively and significantly impacts mobility and quality of life. TKA replaces damaged knee joints with artificial components. TKA can reduce pain, improve range of motion and stability, correct limb deformity and help you return to normal activities. But it does require intensive rehabilitation, and there are risks like infection, blood clots, and implant failure to consider.
You should be in otherwise good health with strong bones to support new implants. Age, excess weight, and activity level are also considered to determine if you will benefit and recover well from knee replacement. Lose excess weight, stop smoking, and start gentle exercise and physical therapy to prepare for this surgery. Prepare your home for recovery period needs like mobility aids, assistive devices, and help from family or friends.
Cooperate fully with physical therapy and at-home exercise programs through the recovery period. Use mobility aids as directed, apply ice/heat, and bandage changes. Take all prescribed medications to manage pain and prevent complications. Follow up with your orthopedic team for post-surgical care to ensure proper healing and check for any signs of problems with new implants. Full recovery can take 3-6 months.
Seek Medical Advice and Treatment
Depending on your symptoms, your doctor may order blood tests, x-rays, MRIs, CT scans, or EMG tests. Physical examinations look at knee alignment, muscle strength, stability, and range of motion. Possible diagnoses are determined by asking questions about the start and course of symptoms.
The key to halting the progression of knee weakness and regaining mobility and function is adhering to the suggested treatment regimen. Pay close attention to any recommendations your doctor gives you regarding a diagnosis, recommended therapies, or dietary adjustments. Ask questions to understand your condition and prognosis fully.
Adhere to physical therapy or home exercise schedules, use any recommended equipment or aids as directed, fill all prescriptions properly, and report any concerning side effects or changes in symptoms to your doctor right away. Compliance with recommended medical care is key to optimal outcomes for weakened knees.
Conclusion
Weakened knees are common, but the severity and progression can often be reduced through proper self-care and medical management can often reduce the severity and progression. Consulting an orthopedic doctor regarding chronic or worsening knee pain, weakness, or instability is critical for understanding your options and prognosis and developing an optimal treatment plan based on your unique situation. With attention to lifestyle habits and by following the recommended care from your physicians, weakened knees can often be stabilized or reversed to restore mobility, quality of life, and long-term knee health. But some ongoing management and commitment to joint wellness will always be required.
