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For the health of your knees: don't lock your knees! Learn how to stand with straight and relaxed knees.

8/7/2012

45 Comments

 
Hiking your shoulders
Collar bone at rest
Have you ever checked into your body to notice how much tension you carry in your muscles?  Constant muscle contraction reduces the amount of blood flow in and out of the area, as well as compresses the joints that the muscles cross.  Compression of the joint causes decreased mobility, friction, misuse of the limb, and potentially arthritis. 

We tend to carry a lot of tension in many of our muscles, but many of us are more aware of our neck and shoulders.  Feel your neck and shoulders now, are they tense? Look in the mirror, and see if your shoulders are elevated. Notice if your collar bones are angled up at a diagnal to your shoulder.  Let your neck and shoulders relax.  Take a breath in, and on your exhale allow the shoulders to relax and come back down.
Now let’s check the tension in your legs.  We should be able to stand without clenching our butt cheeks together, or gripping our quadricep muscles in the front of the thigh.

In order to check the tension in the legs, we need to have a straight leg.    When I teach this in my classes many people get confused because they have been told, “don’t lock your knees!”  The leg isn’t locked if it is straight.  It is “locked” when the quad muscles are contracted.
 help for hyperextended knees
There are people who are able to hyperextend their knees, it looks like this. Photo taken from: wikimedia commons.
standing with knees slightly bent
There are people who stand with constant knee flexion (bent knees). It looks like this.
standing with a straight leg
To assess the tension in the quad, the leg should be straight like this. A straight leg means that the midpoint of the hip, the midpoint of the knee and ankle bone should line up vertically.
If the quads are relaxed, you should be able to contract your quads (notice your knee cap lift up) and return to the relaxed state.  If you can’t tell if your knee caps are lifting, more than likely your quads are already in a contracted state (this means that your patella is compressed against your femur, creating decreased mobility and friction which can lead to arthritis). Check out the videos below:  On the left she is able to lift and lower her knee caps, so her quads are relaxed.  If you weren't able to release your quads, go lean against the wall for support with your feet about 2-3 feet from the wall.  Notice the knee caps in the video on the right.  As you are able to contract and relax the quads, move closer to the wall until you are 3 inches away. If you are still able to relax, then move away from the wall and check again.  This is a big deal!  Chronic contraction decreases blood flow, compresses the joint, decreases mobility, increases friction and can lead to arthritis. Practice this a few times a day until you can stand 100% of the time with your quads relaxed.
Susan McLaughlin is a physical therapist who specializes in the management of pelvic floor and orthopedic dysfunctions. She is the owner of ALIGN integration|movement in Salt Lake City, UT.  Helpful tips and other self care strategies can be found at www.alignintegrationandmovement.com.
45 Comments
Lyn Christian
8/9/2012 02:46:59 am

After working with you Susan, I am glad to say that I don't thrust my hips as far forward as I did. AND I don't lock my knees as much.

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Susan
8/9/2012 03:07:44 am

Lyn,
You are a great model of "practice makes perfect." Nice job! and Thank you, Susan

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Robin @ Thank Your Body link
8/13/2012 07:48:34 am

I love this! Whenever I am working with my clients (or dance students) we have to talk about the difference between locked knees (and elbows) and engaged legs. I'm amazed how many people are holding excess tension in their pursuit for upright posture!

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Robin
8/14/2012 07:33:34 am

Yes, it is great to be able to become aware of any increase tension. Awareness is the key to change!

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Martie Schoener link
8/14/2012 03:37:43 am

I am working with my students on this....it seems to be a hard concept because everyone stands out of alignment!
Martie

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Susan
8/14/2012 07:30:44 am

Martie,
What kind of classes do you teach?

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Myriam link
8/17/2012 07:43:55 am

I've been enjoying your articulate and humorous offerings, Susan...thank you. I have found it quite hlepful w/my own clients to teach a neutral pelvis...and notice how the knees release, for those of us who are hyperlordotic especially.

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Susan
8/17/2012 08:28:31 am

Yes, great stuff! I loved your mission and your website. Thank you for your response!

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lasik link
8/30/2012 11:04:54 pm

I agree with each and every conclusions made on this topic. It is very much true that if we are not stand properly in a right posture then it directly affect to our bone structure.It is really very informative. Thanks for sharing.

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Hip Joint Replacement Surgery link
9/5/2012 07:48:34 pm

I truly liked the information shared. It is nicely described and the pictures add more value to the blog.

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Queen Eva
8/29/2020 09:42:07 am

I simply can not do it :(

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jiam
10/30/2014 01:05:16 am

Very informative. Convinced I am standing released I often realise this is not actually so! Thanks for a clear and concise explanation.

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Fiona
2/5/2016 03:22:29 pm

When trying to fix your stance do you need a period of time to retrain your muscles or does everyone have a natural point where stance is good and muscles don't have to be tense?

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Susan
2/8/2016 10:29:15 am

Fiona,
Yes, many people will find that they hold tension and will need to take time to retrain the muscles from unconsciously tensing. The muscles should be relaxed in stance. It is possible! Susan

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Ken
3/19/2016 07:10:34 am

I get knee pain after standing for a long time at my job. Feels like it's tight/exhausted. Would this be the cause of it?

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Susan
3/19/2016 07:18:56 am

This could be a part of it. Holding tension in the muscles interferes with blood flow and neuromuscular balance.
Susan

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Gabriel
4/6/2016 04:39:10 am

I used to stand with relaxed quads ALL the time. But after some heavy leg work (overstrain/overuse at the gym) I had to lay off doing that because it got super unstable (imbalance?). Now 4 years later i can't still ever stand with relaxed quads because it's so unbelievably tight and uncomfortable under+below my kneecap. I dont know what to do because its super uncomfortable whenever I am standing or walking, even if my quads are tensed, it just gets a million times worse when I relax them (and no I have no tear or injury ÅI have done an MRI :( )

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Susan
4/6/2016 12:55:31 pm

Gabriel,
Have you tried leaning against the wall (as demonstrated in the blog) and found that you could relax your quads? Work toward getting closer to the wall until you can stand upright without tightening your quadriceps muscles. Make sure the knees aren't bent or hyperextended. Let me know how it goes, Susan

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Brian B
5/12/2016 07:52:23 am

I can't walk my both knees lock for 3 years. I'm wearing both brace it very uncomfortable at all. I been exercising mimi bike to get legs stronger but it still not working at all. Please help to teach me. Avoid lock my knees.

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Tim
5/23/2016 06:16:14 pm

Hi Susan,

great blog , I saw a chirporatcor just to loosen up recently and i am a fit gym going person , he performed what he called a fibia head adjustments 6 weeks ago and i haven't been walking properly since , i have had a variety of pains around the knee since but when i walk i or stand i feel a little dull pain above knee cap in muscle i think , its been six weeks now and whilst it seems to be getting a little better i have felt after the adjustment my knees weren't bending when standing and after reading your article i see this is the case ,
He did the adjustment twice , would you say over time my knees should return to normal ( prior to adjustment or is there something i should be be doing other than what is in your article I have been to two physios since and another chrio for advice and no one picked the problem such as your article

Thanks in advance for a little desperately needed advice

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Jane
7/27/2016 01:23:40 pm

Hi. I have always locked my knees and had no idea until I was having knee pain after having my baby and a c section. Before baby I had varicose veins. Could.locking knees cause them as well? ty

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Susan
7/27/2016 03:12:54 pm

Hi Jane,
I wouldn't say that it is THE cause, but it definitely affects blood flow through the lower extremity!

Susan

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Peter Hough link
9/30/2016 02:42:13 am

Ah this is so good thank you. I have always locked my knees when standing but I was vaguely aware that you shouldn't. So I would end up standing in a kind of miniature squat! Good to have some guidelines for the correct way to stand with straight legs.

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lilya
11/17/2016 08:51:07 pm

Thank you! I have been looking in a lot of places for an actual description of what locking the knee is all about. (It would have been even better if I did this search before I twisted a knee :), but now I actually understand what I was doing...)

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Sam
6/12/2017 02:13:49 pm

Hey great article! For the longest time I was unclear as to what it meant to "lock" the knees, and am suffering the consequences.

One question- Does the rule of relaxing the quadricep and knee cap apply even while exercising?

For example, if I am standing performing an overhead press or bicep curl, should I keep the knees relaxed as you say, or create tension and brace for the external load?

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Susan
6/13/2017 01:50:18 pm

Hi Sam,

I would say don't consciously contract to brace, rather allow your muscles to respond as they need to for the task. Thanks for the comment. Susan

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Belinda Stojanik
8/18/2017 10:43:17 am

My problem is that while I'm standing, my knees always seem bent (constant knee flexion). It's such a bad habit that I don't even realize that I'm doing it. I no longer work due to my epileptic disability, so I'm always sitting down "Indian style" on my bed. Therefore, could this have been what caused it? My main question is what exercises could I do to solve this problem? I've tried (and researched) so many, but have yet to succeed.

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Susan
8/20/2017 07:55:55 pm

Belinda,

It is hard to say what caused you to want to bend your knees in standing. See if you can start tuning in to your body more when you are standing and straighten your knees. Sometimes it is as simple as that. Susan

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julie cowan
9/10/2017 01:46:38 pm

I find in the past 5 years, but more so recently, that my knees are always in bent positions,this is so whether standing or walking. It makes me look funny, shorter and older. Is it poor posture,or as i have suspected for several years, M S

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Susan
9/11/2017 08:00:04 am

Hi Julie,

My guess is that over time you have adapted that stance so it has become your "normal". Now you are bringing your awareness to self and you notice this is something you do. Now that you know, you can make changes. How cool is that? Susan

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Sergio
10/23/2017 08:39:06 am

Hi is there any exercise i can do a step below the one using the wall for suport because ive been using locked knees for my whole life and now i find it hard to relax unless i have one leg with no weight on it whatsoever so its hard to practice with the exercise you suggested cause my knees are too bad for them

Reply
Susan
12/29/2017 07:54:46 am

Hi Sergio,
Sit on the edge of a chair with your legs out straight.
Susan

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Stephanie
6/26/2019 11:57:21 am

I have the same problem. I can’t do the exercise to raise my knee caps standing or even against a wall. I will definitely try sitting first. When do we know when to transition to the wall?

LNN
12/27/2017 08:50:11 pm

As long as I could remember my knees have been hyperextended and it has never hurt or caused trouble but when I try and stand normal I get light headed and my knees ache. What does this mean and what do I do?

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Susan
12/29/2017 07:58:23 am

LNN,
You may want to have someone observe you to see if your leg is straight: use the markers midpoint of hip (greater trochanter), midpoint of knee and ankle bone (lateral malleolous). When your legs get straight, you may be contracting your quads to hold you up. You should be able to lift and lower your kneecaps when the leg is straight. If you don't feel movement, this means that you are holding and contracting. If that is the case practice the release as shown in the blog.
Susan

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Cass link
3/9/2018 08:04:23 pm

Hi Fiona! Could you re-link the videos you mentioned? I've noticed lately I have to really start working on my posture and your article seemed really useful.

Thanks!

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Rosemary
4/18/2018 12:08:22 pm

I have osteoarthritis. When I stand still for awhile it feels like my feet and legs are made of concrete and I have difficulty getting moving again. This happens also when I go from sitting to standing if I have been sitting for awhile. Suggestions?

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Jewel
6/21/2018 09:36:15 pm

Hi! I stepped down hard into a deep hole two months ago. My left leg got momentarily stuck before I hit the ground on hands and knees. My left ankle and knee especially hurt afterwards. My ankle is usually better but sometimes hurts when I try to walk. I can see a small piece of bone in the medial ankle joint not attached to anything. Thinking it might move around and sometimes get in the way to cause pain when I stand. An MRI of my knee was performed one month ago. The radiologist mentioned degenerative wearing of cartilage and fraying of my medial meniscus. The orthopedic doctor diagnosed "knee strain" and prescribed an anti-inflammatory medication as well as physical therapy twice a week for four weeks. Today, I went to my third pt appt. I think something may have been missed though. I am sometimes in so much pain that I can't keep the tears away. Until three days ago, I was unable to straighten my knee. It feels wobbly. I cannot bend my knee with any weight on it, and it is very uncomfortable to bend even without weight. The swelling has been horrible even with meds and a cortisone shot (couple weeks ago). It often feels like something is going to break when I put any weight on the knee. It is uncomfortable to sit because of pressure against the back of my leg (knee and about half way up back of thigh). Monday (today is Thursday), while doing pt exercises at home, I finally decided to try pushing past whatever was in the way (in knee joint) in order to straighten my knee even though it has felt like it might fold in backwards on itself. It popped loudly and hurt so badly that I screamed. But now I can lie down with my leg straight and am no longer afraid it will fall backwards (which makes sleeping easier). Today, during pt, I tried the leg lift with my knee straight and found I am physically incapable of doing it! It feels like my knee will fall out of place when I try, but even trying to over-ride my fear to do it anyway, I simply am not physically capable. I don't understand. I really think the radiologist/doctor has missed something. Some of the exercises hurt so badly and still cause so much swelling. And my knee feels like it's in jello. Help?

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Colleen link
7/17/2018 11:50:36 am

I know this an old post--but I'm hoping you might still check these! I can relax my knee caps when standing on two feet but not when standing on one foot. I was trying to do a Katy Bowman 1 legged exercise where she says I should have relaxed knee-cap but I'm not sure how to correct it. Do you have any advice? Thank you so much, I really appreciate your blog!

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Susan McLaughlin
6/26/2019 05:29:22 pm

Sorry I just saw this.... a year later. Lean against the wall while standing on one leg. Then you can practice having the support and learn to connect as in the demo I describe.

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Stephanie
6/26/2019 11:36:35 am

What if I can contract my quads and my knee caps lift when my leg is in a locked position?

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Susan McLaughlin
6/26/2019 05:26:44 pm

What do you mean locked position? Do you mean hyperextended?

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Inge
11/5/2019 10:52:43 pm

On this: "many people get confused because they have been told, “don’t lock your knees!” The leg isn’t locked if it is straight. ..." I was told some years ago to always have the knees slightly bent, and followed that. I have a feeling that this actually creates some posture or back problems, shortening things. I finally decided to follow my hunch today. So - straight legs are ok and maybe even wanted, just locked knees aren't?

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Alex
4/17/2020 12:07:16 pm

Great article. One small gap of information confuses me - in order to stand at all some non intrinsic muscles in the lower body must contract. So if one gives up contracting the quadricep while standing, where does that tension go? If one were truly experiencing no muscular tension then they would simply not be able to stand and fall

Reply
Salvador Aguilera
12/28/2020 12:51:52 pm

I’m a Saxophone player and I will stand an hour at a time when performing. I seem to Tense up my legs and then I need to warm up my walking Chops

Reply



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