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How to Support Weak Knees?

weak knees support

The largest joint in the human body is the knee, one that makes human movement possible. Your knees handle a great deal of stress every day from walking, exercising and climbing stairs.

Knees give your legs the stability and support that they need to stand, turn and run. Frequent use, age and improper posture cause many people to experience knee pain.

Here’s what causes weak knees, the symptoms of them and weak knee support options.

What Causes Weak Knees?

One of the main causes of being weak in the knees is age and overuse. As your body ages, cartilage begins to wear down. This causes osteoarthritis to develop.

According to the Barr Center, osteoarthritis is an ailment that impacts an estimated 10% of men and 18% of women who are 60 years old and older.

Mechanical issues are another cause of weak knees. These types of problems may be a muscle imbalance, an injury, such as damage to the meniscus or a torn ligament, or a bit of loose cartilage within the joint.

Athletes are more likely to experience injuries because this type of damage is often caused by starting and stopping abruptly or by twisting the knee.

What are the Symptoms of Weak Knees?

  • Stiffness
  • Swelling
  • Trouble standing
  • Balance problems when bearing weight
  • Snapping or grinding sounds when bending the knees or moving
  • Redness
  • A burning feeling
  • Trouble bending the joint or straightening it

How to Treat Weak Knees? 

  • Strengthening the joint
  • Maintaining a healthy weight
  • Changing your diet
  • Wearing a compression sleeve
  • Applying hot and cold therapy
  • Adding supplements
  • Massage therapy
  • Trying an herbal ointment
  1. Strengthen Your Knees 

When you’re weak in the knees, one of the best ways to resolve the problem is by strengthening them. There are exercises that build muscle around the joint, and once you build the muscle, your knees will have a powerful structure that will give them support and decrease the chances of injury or pain. Muscles like the quadriceps, gastrocnemius and hamstrings are important for knee stability.

Knee strengthening exercises include: 

  • Lunges
  • Squats
  • Step-ups
  • Straight leg raises

Try to perform knee strengthening exercises four to five times a week for around 30 minutes. If you experience additional pain or more stiffness after incorporating these types of movements in your exercise routine, be sure to follow up with a doctor.

Keep your knee workouts on the light side. You should avoid intense workouts when you’re struggling with weak knees.

To relieve weak knees, consider your body’s overall posture. Wear shoes that support it. This step will help you maintain your posture when you’re walking.

The right footwear can also help when you’re exercising. You should also take steps to maintain your posture when you’re sleeping or sitting.

  1. Maintain a Healthy Weight 

Weight loss is a great way to tackle knee weakness. Extra pounds on the body may cause additional strain to the joints and bones.

Keep in mind that if you have a bone disease like osteoporosis, then excess weight may hasten the degeneration that you’re experiencing from it.

Losing just a few pounds can be enough to protect your body’s joints and help you avoid future issues. It can also decrease knee pain. Losing weight is a major challenge.

Take it slow and be patient with your progress. It’s better to lose weight at a slow and steady rate because you’ll be more likely to enjoy long-term results.

  1. Knee Support Straps 

Help for weak knees includes knee support straps. This type of weak knee support puts pressure on the patellar tendon, which is right under the kneecap. When you wear a knee support strap, it will stabilize the knee.

A knee support strap decreases strain on the tendon, and it will give you enough support to ease the pain that arises when you’re performing a physical activity.

There are different types of knee strap supports available such as a single support band and one that provides support over and under the knee.

The Cho-Pat Original Knee Strap is comfortable to wear. It will help you maintain your mobility while giving you the extra support that you need when you feel weak in the knees.

You can wear the strap on either knee. The Cho-Pat Original will keep your kneecap in its groove. It also reduces pain.

The Cho-Pat Dual Action Knee Strap is adjustable, and when you’re wearing it, you’ll have the full use of your knees. It also relieves knee tension and decreases inflammation.

With its above knee support, you’ll experience a reduction in how the quad muscles impact the knee. It decreases misalignment too. The support section under the knee improves how your knee tracks and decreases displacement.

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  1. Knee Compression Sleeve

A great knee support for weak knees are compression sleeves. This type of assistance will give your knees light support and warmth when you’re moving or if you’re recovering from a surgery.

You can wear knee compression sleeves to keep the joints and ligaments warm and loose while moving around during the day or after a workout session for a quicker recovery.

Knee compression sleeves will protect your knees against a later injury. They can help to decrease pain, prevent swelling and improve blood flow.

  1. Hot and Cold Therapy 

Hot and cold therapy can support weak knees. A heating pad may work to relieve knee pain when you’re resting while cold therapy decreases inflammation. If you want to give hot and cold therapy a try, be sure to: 

  • Alternate between applying heat and cold
  • Apply heat for about 20 minutes each time
  • Use cold therapy more frequently than heat
  • Take a warm shower when getting up in the morning to relieve stiff and sore joints

If you’re using heat and cold therapy to treat an injury, apply just a cold pack for around 20 minutes several times a day for the first day or two.

Also, make sure that the heating pad isn’t turned up too high when placing it on your knees. Avoid using heat if your knee joint is warm to the touch when it’s hurting you.

  1. Add Supplements 

Knee support for weak knees includes adding supplements to your diet. Add supplements like:

  • Calcium
  • SAMe
  • Vitamin D
  • Glucosamine

Calcium

Bones require calcium, and when your bones are strong, they’ll be more likely to handle the pressure of moving you around through the day.

SAMe

This is a molecule that works to increase joint strength. It does this by sending sulfur to cartilage in the body. Research shows that SAMe can relieve pain in the same way as ibuprofen or aspirin.

Vitamin D

The human body is not able to absorb calcium well if it doesn’t have enough vitamin D. When your body receives the proper amount of vitamin D regularly, it will support knee strength and mobility. One of the best ways to get additional vitamin D is from the sun, but you can also take it in pill form.

Glucosamine

Cartilage naturally contains glucosamine. Take it in supplement form to increase joint comfort. Glucosamine can even help if you’ve been diagnosed with osteoarthritis. You’ll find this supplement in bone broth.

  1. Massage Therapy 

Knee support for weak knees includes massage therapy. While it’s common to think of massage therapy as something you do for sore muscles, the treatment can work for joints too. Massage therapy addresses chronic knee pain.

It also strengthens the tissues and ligaments that surround your knees. It works for the knees because when you get massages regularly, they improve circulation. This sends additional nutrients to body muscles that have become weak, increasing their strength.

You don’t have to see a professional massage therapist to receive the benefits of this type of knee support because you can perform self-massage. The first step for self-massage is to apply a warm oil over your knees.

You can use coconut or olive oil. Next, firmly, and gently massage your knees in a circular motion. The last step is to give your knees time to relax and absorb the nutrients.

If your knee pain becomes chronic, consider seeing a professional massage therapist.

  1. Apply an Herbal Ointment 

Studies show that a salve made from ginger, cinnamon, sesame oil and mastic can relieve knee pain. In one study, researchers determined that the salve was as effective as applying an over-the-counter arthritis lotion made from topical pain relievers and salicylate.

Willow bark may also be helpful. The substance may decrease knee pain and lower inflammation.

Be sure to check with your doctor before trying these substances to make sure that they won’t have a negative reaction to any other medication you may be taking.

Support for Weak Knees

If your knees hurt and feel weak, then there are ways to treat them. Popular weak knee support includes adding exercises designed to strengthen the muscles that support the knees, wearing a compression sleeve and using a hot and cold treatment.

 

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OTHER RELATED TOPICS:

HOW TO CHOOSE THE RIGHT KNEE SUPPORT FOR RUNNERS

RUNNER’S KNEE: IMMEDIATE RELIEF & LONG-TERM HEALING

KNEE PAIN: SOLUTIONS TO PREVENT RUNNER’S KNEE

RUNNER'S KNEE EXERCISES

EVERYTHING YOU NEED TO KNOW ABOUT RUNNER'S KNEE

HOW YOU CAN COMBAT THE EFFECTS OF RUNNER’S KNEE

 

 

PLEASE NOTE: The information on this website and article is for information only and should not be used as a substitute for consulting your doctor. Consult your doctor for proper diagnosis and rehabilitation.

 

 

 

 


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