Weak knees are often the symptom of weak or fatigued muscles. According to David G. Lloyd and colleagues in the March 2005 issue of "Medicine & Science in Sports & Exercise," muscles around the knee are significantly involved in the stabilization of the knee joint. Therefore, exercises strengthening those muscles may help improve weak knees. However, if additional symptoms such as pain and swelling are also present, consult an orthopedist prior to exercising.
Anatomy
When starting new exercises, having basic knowledge of anatomy is essential. Four major muscle groups support and move the knee joint: quadriceps or front thigh, hamstrings or back thigh, abductors or outer thigh, and adductors or inner thigh. Exercises need to target each of these muscle groups to strengthen the weak knee.
Quadriceps
The quadriceps are responsible for knee extension. Quadriceps exercises are leg press, leg extension and bicycling. Perform leg presses on resistance machines found at most gyms. Perform leg extensions in a seated position on resistance machines. Bicycling both outside or on a stationary bike are sufficient, but pedaling with a higher resistance is more efficient in building muscle. For leg presses and extensions, perform 12 to 18 repetitions for two to three sets, while bike for five to 30 minutes.
Hamstrings
The hamstrings are responsible for knee flexion. Hamstring exercises are hamstring curls on an exercise ball, bridges and romanian deadlift with or without resistance. When performing hamstring curls, lay supine on the floor with legs on top of the exercise ball, lift butt off the floor or bridge up and curl knees and ball toward you. Bridges are performed laying supine on the floor with knees bent and feet flat on floor, then lift or bridge your butt off the floor. The key to effective bridges is to keep heels one and half feet from the body. The romanian deadlift is performed standing with knees slightly bent; slowly bend forward at the waist while pushing hips back. This is an eccentric loading of the hamstrings and can also be performed with a barbell or kettlebell. Perform exercises at 12 to 18 repetitions for two to three sets.
Abductors and Adductors
The abductors and adductors are responsible for controlling the side-to-side movement of the knee. Abductor exercises are side steps with a resistance band around the ankles and standing hip abduction with ankle weights. Perform side steps with a resistance band while standing, taking a step sideways while keeping the legs relatively straight. Perform hip abduction with ankle weights while standing, lifting one leg out to the side. To help with balance, hold onto the back of a chair. Adductor exercises are ball squeezes and side-lying hip adduction with ankle weights. Perform ball squeezes seated or standing with a rubber ball or light medicine ball approximately eight inches in diameter; place ball between knees or lower thighs and squeeze. If a ball is not available, a rolled up towel can be used. During side-lying hip adduction, the bottom leg is straight, the top leg is bent with the foot on the floor. Perform hip adduction with the bottom leg when lifting it off the floor. Perform these exercises at 12 to 18 repetitions for two to three sets.
Functional
After performing isolation exercises of specific muscle groups, functional exercises should follow. Functional training is dynamic and represents movements in daily activity. Knee functional exercises are squats with a resistance band around the ankles and holding dumbbell in one hand; static or forward lunges with a reach forward; and single leg balance while performing forward or side arm raises. Perform squats and lunges at 12 to 18 repetitions for two to three sets. Perform balance exercises for 30 to 60 seconds for two to three sets.
Other Considerations
When starting new exercises, always gradually progress with repetitions and sets. For example, start with adding only a few new exercises at a time and perform only one set of 12 repetitions, then slowly add more exercises, repetitions and sets. Do not forget to include stretches and aerobic exercises within your fitness routine. Stretching assists in recovery and aerobic exercise provides overall muscle endurance. Lastly, maintaining a healthy weight will decrease the amount of strain placed on the knee joint, especially a weak knee.
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