Knee laxity, or instability, is caused by damage or tears to one of the four main ligaments that keep your knee stable. Your anterior cruciate ligament (ACL) and posterior cruciate ligament (PCL) prevent the knee from sliding too far forward or backward, states Medline Plus, a website of the National Institutes of Health. Your medial collateral (MCL) and lateral collateral (LCL) ligaments keep your knee from sliding to the side. According to the Mayo Clinic, your ACL is the most commonly torn ligament during sports. Surgery is usually required to repair this ligament; however, it may not be necessary depending on your level of activity. Exercises can help improve knee laxity and thereby reduce the risk of injury.
Wall Squats
Strengthening your quadriceps (thigh) muscles is key to reducing the laxity in your knee. Performing wall squats three to five times a week will strengthen these muscles and provide more stability to your knee.
To perform, lean with your back against a wall. Walk your feet out so that they are about two feet away from the wall. Keep your feet shoulder width apart and your toes pointing forward. Place the palms of your hands on the wall for support. Now, slowly squat to the point where your knees are at a 90-degree angle. Make sure your ankle is in line with your knee and perpendicular to the floor. Hold this position for five seconds. Now, slowly return to the starting position. Repeat this exercise 10 to 25 times and perform one to three sets.
Leg Lifts
Leg lifts are another exercise that will target your quadriceps muscles and provide further stability for your knee. First, sit on the floor with your legs flat on the ground. Lean back about 45 degrees and hold yourself up with your hands. Now, keeping your right leg straight, slowly lift it 12 inches off the ground. Hold for two seconds. Return to the starting position. Perform one to three sets of 10 to 25 repetitions on each leg.
Glute Raises
Your hamstrings are the large muscles in the back of your upper leg that play a smaller role in knee stability that your quadriceps, but are still important to keep strong. The glute raise is a simple exercise that you can perform three to five times a week to keep your hamstrings strong.
To perform, start on your knees, using a pillow or yoga mat if necessary, with your hands on the ground so you are on all fours. Now, kick one leg back while keeping it bent at 90 degrees. Extend as far back as possible. You should feel your glutes (buttocks muscle) and hamstrings tighten if you are doing this correctly. Hold in extension for two seconds. Slowly return to the starting position. Perform one to three sets of 10 to 25 repetition on each leg to improve your hamstring strength.
About this Author
Jacques Courseault is a fourth-year medical student who plans to practice physical medicine and rehabilitation. He is the fitness editor for Dr.Gourmet.com, founder and writer of Exercise Menu, and co-founder of Don’t Weight to Lose.
