You might wonder, what does it mean to have knobby knees? Knobbly knees are unusually bony, with protruding kneecaps. Just like a knob sticks out of a surface as a structured lump, so do your knees. That is why the term fits the description.
You can also spell the term as knobby or nobly as McClure does. Celebrities like Angelina Jolie, Kate Moss, and Demi Moore have this type of knee. In January 2016, Daily Mail had a feature about them that caused a stir for not-so-good reasons.
First of all, you do not have to be self-conscious about your knees because we are all beautiful in our skin. However, if you are reading this, chances are you are already down that alley. In this article, we will highlight how to achieve nobbly knees or get rid of them.
Causes of Knobbly Knees
What causes knobby knees? There are a couple of reasons why you might be having them, ranging from bodyweight to genes. To understand any situation in-depth, you need to go back to its genesis. So, let’s look at these reasons in detail.
- Body Weight
You are more likely to have knobby knees if you are lightweight. On the other hand, it is doubtful for a heavy person to have bony knees. The more you weigh, the more fat and muscle is in your body. It’s a no-brainer. It explains why a person might acquire this type of knee after drastic weight loss.
As you grow older, your body naturally grows weaker. People in their fifties and above are more likely to have knobby knees than the younger generation. According to Dr. David Ashton, a consultant physician, once you hit your late thirties onward, muscle mass starts deteriorating.
The process is known as sarcopenia. Consequently, one sign it can manifest itself is with abnormally protruding knee caps.
Our DNA makes us who we are. It dictates how you will look. If both your parents are lean and probably have knobby knees, you might end up the same way no matter what you do or eat. In this case, the most positive thing to do is accept there will hardly be any change.
What you can do is exercise and take better care of yourself. As a result, you will avoid having issues like painful knees as you age.
Are you a strict diet person, or do you eat anything you want anytime? Do you like intensive weight loss workout routines? Generally, if you involve yourself in activities that trigger weight loss or muscle deterioration, knobbly knees are on their way if not there yet.
Fortunately, you can quickly adapt to a healthy, balanced lifestyle that leads to significant body composition. On the downside, anorexic people or anyone suffering from a lifestyle disorder or disease that tampers with their appetite might lack the privilege.
Remedies for Knobby Knees
Do you love nobbly knees or don’t you? Either way, there are things you can do to have or get rid of them. However, we will focus on how you can achieve the look you want through exercise. Let’s start with how you can get knobbly knees.
Exercises to Get Rid of Knobby Knees
If you do not have bony knees, then you have fat knees. The goal is to lose some fat around the area as you build the muscle to achieve healthy weight loss. Any fitness expert will tell you that it is tough to lose mass in your knee area only. Hence, you will have to lose overall weight.
Exercises for getting nobbly knees target your legs, aggravating loss of fat on your knees. These fun exercises include:
Burn some calories by taking a walk down the street. The best part about walking is you do not have to worry if your knees can take it or not, as long as you don’t overdo it. When you combine regular walks with a good healthy diet, results will start showing after a while.
American Journal of Clinical Nutrition did a study in 2000 that supports walking plus diet as an excellent low impact combo.
- Bike Riding
Whether you hit the gym to ride a stationary bike or get outdoorsy with an actual bike, you will get similar results with this low-impact exercise. Bike riding activates your thighs, quads, and calves; you achieve great leg toning that directly affects your knees.
If you find running hectic, you can switch to this alternative. For great results, maintain a constant pace for more extended periods, or break it down to shorter intervals with frequent, faster speed levels.
- Jogging or Running
Can your knees handle a little more pressure? Make a run, or jog, for it instead of walking. To avoid getting any injuries as you run or jog, do some knee stretches before your workout. For the best results, ditch running long distances for brief bursts. Instead of a marathon, opt for a sprint.
- Rope Jumping
When last did you jump a rope? It might be about time to bring it back. Rope jumping is as good for your heart as it is for your legs, and ultimately your knees. Being a high-impact exercise, a few minutes of it at a given time works the trick.
Focus on how you jump. Bend your knees slightly to ensure your joints are adequately protected from the impact as you land. You do not have to be fast, so take your time and do it right.
This is an absolute favorite among fitness freaks for all the right reasons. When you do it correctly and consistently, you tone both your knees and glutes. Just like in rope jumping, the technique is everything. You should:
- Stand with your legs shoulder-width apart.
- Go down as if you are sitting on an imaginary chair.
- Keep your back straight,
- Ensure your knees do not go past your toes.
You can begin with ten squats in a set, then do more as your resistance increases.
Exercises to Get Rid of Knobbly Knees
Exercise is a double-edged sword. Just as you use it for weight loss, you can use it for weight gain. In this case, you will use exercise to get rid of knobby knees by adding more muscle mass around your knees. The workouts include:
- Heel Raises
Just as the name suggests, this exercise is all about raising your heels. It engages your calves and knees in the process. Do sets of about 40 heel raises three times or more. To achieve this, you should:
- Stand with legs apart as you would in a squat
- For balance, put your hands on your hips.
- Raise your heels off the floor
- Advance until you’re on tip-toes
- Hold for about five seconds.
- Put your feet down.
- Repeat the times you can
- Leg Raises
This is another effective exercise you can do to get rid of knobbly knees. You can combine a series of lateral raises for your inner and outer thigh, and straight leg raises. What makes the difference is how you raise your leg.
For lateral raises, you:
- Stand upright
- Shift your weight to one foot
- Raise the other leg out to the side or across your standing leg
- Take it back to the ground.
- Do about 20 reps in a set a couple of times.
- Leg Lifts
There are two ways you can do leg lifts. When you are standing straight or when you are lying on your side or back. When standing, you balance your body weight on one leg and then raise the other leg as high as possible without experiencing any discomfort.
Similar to leg raises, you can do 20 reps for a minimum of 3 sets.
Now you know what it means to have knobby knees, right? Remember, the type of knees you have should not affect how beautiful you presume to be. There is no offense if you want to work on your nobby knees either. Follow the exercises, and eventually, you’ll get where you want to be.