29 Best Knee Mobility Exercises & Bonus Tips for Long-Term Knee Health

Knee pain can make everyday activities like walking, climbing stairs, and getting in and out of a car uncomfortable and even unbearable. This discomfort can seriously impact your quality of life. Fortunately, knee mobility exercises can help restore your knee function and reduce pain. 

In this blog, we will explore several mobility exercises and the mobility app to help you achieve flexible, healthy knees that allow you to move comfortably and confidently in your daily activities. 
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Why is Knee Mobility Important?

Knee mobility refers to the knee joint's ability to:
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• Flex
• Extend
• Rotate properly
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Daily Activities

This range of motion is crucial for everyday activities like:
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• Walking
• Sitting
• Standing
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Limited knee mobility can hinder these movements, making them uncomfortable and painful. Improving knee mobility can enhance your quality of life, allowing you to easily perform daily activities.
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Why Is Knee Mobility Important?

Knee mobility is vital for joint health and overall body mechanics. The knees are the largest joints in the human body, literally and figuratively bearing a significant load. Stiffness or injuries here can throw your entire body out of balance. 

When a joint doesn’t function properly, the muscles around it will be stressed in ways they aren’t meant to be, which can lead to:
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• Pain 
• Injury
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Knee Stability

Over time, these injuries will lead to further compensation throughout the body, making the situation:
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• Worse
• More systemic
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Athletic Performance

Knee mobility is also essential for athletic performance. Good knee mobility can improve your performance in physical activities, like sports and workouts, and reduce the risk of knee-related issues over time. 

Stretching routines often emphasize flexibility over everything. When it comes to knee stretches, a balance between knee mobility and knee stability is key.
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What’s the Difference Between Knee Mobility and Stability?

Knee stability involves strengthening the muscles around the knee joint to prevent the dreaded overrotation that can cause injury. 

Picture doing a squat. If your knees are tracking directly over your toes, which they should be, it’s because the stabilizing muscles surrounding the joint are doing their thing. If your knees are flailing inward or outward as you move, you lack knee stability and are more prone to injury.
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What Happens When You Lack Knee Mobility?

Knee mobility is essential because you wouldn’t be able to move your knees freely without pain or irritation. Limited mobility can be irritating if it results from muscle tension or arthritis, but it can also cause other problems.
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Joint Lubrication

Without proper knee mobility, you may lose strength in your leg muscles, making you more prone to chronic knee pain or an acute injury. The repetitive motion involved in knee mobility exercises can help lubricate your joints, which, in turn, can help the joint and surrounding area relax and ease into more healthy movement.

Improving knee mobility is especially important if you have an existing injury or are recovering from surgery. The sooner you can regain normal, pain-free movement, the better.
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Related Reading

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• Ankle Mobility Exercises
• Shoulder Mobility Exercises
• Hip Mobility Exercises
• Thoracic Mobility Exercises
• How To Improve Flexibility
• Wrist Mobility Exercises
• Stretch Before Or After Workout
• Best Stretching Routine
• Leg Mobility Exercises
• Mobility Exercises For Beginners
• Mobility Exercises For Athlete
• Lower Body Mobility Exercises
• Back Mobility Exercises

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What Causes Lack of Knee Mobility?

Your knee joint is made up of three bones:
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• Thighbone (femur)
• Shinbone (tibia)
• Kneecap (patella)
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Your knee also has tendons, ligaments, and cartilage, including:
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• The collateral and the cruciate ligaments
• Two wedge-shaped pieces of cartilage called the meniscus
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When one of these parts of the knee gets damaged from an injury or chronic condition, you may experience knee pain and mobility problems.
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Common Conditions that Affect Knee Mobility

Knee problems caused by injuries or chronic conditions can impact your ability to move and perform daily activities. If you have a knee problem that causes pain or affects your mobility, you know it can be hard to do simple things. 

Walking, getting out of bed, sitting and standing, or doing household chores can be difficult or impossible. Several different conditions can impact knee mobility. The good news is that surgical and non-surgical treatments can:
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• Help reduce pain
• Improve knee mobility
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Conditions that can make it harder for you to move your knee include:
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Knee Bursitis

Knee bursitis is a painful inflammation of the bursae around your knee. Bursae are jelly-like, fluid-filled sacs that help reduce joint friction that occurs with movement and provide a cushion for the pressure points between bones and the muscles, tendons, and skin that surround the joint area. There are multiple bursa in the knee area, and all of them have the potential to become inflamed. 

There are two areas of the knee that are most susceptible to bursitis:
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• Kneecap
• Lower inner side of the knee
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Knee bursitis is most commonly caused by repetitive use and overstressing the areas around your knee joints, but it can also be caused by direct trauma or infection. Bursitis can often go away on its own with rest and physical therapy. Doctors may recommend surgery if your knee pain or immobility from bursitis is severe or persistent.
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Knee Arthritis

Knee arthritis is the inflammation of the joints in your knee, which causes pain and stiffness, ultimately leading to mobility problems. Severe knee arthritis can make walking, sitting, or doing other daily tasks difficult.

Knee arthritis is treated with arthritis medication, like anti-rheumatic drugs or physical therapy. In cases where pain or immobility from knee arthritis is severe, your doctor may recommend surgery.
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Knee Tendonitis

Knee tendonitis is usually caused by repetitive motions in your knee that put excessive stress on a tendon, such as playing a sport or doing physical labor for work. Knee tendonitis can cause dull pain during physical activity, though patients experience different types of pain depending on the severity of the condition and the intensity of their activity.

‍Knee tendonitis is often treated with rest, physical therapy, and pain-relieving medications to:
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• Decrease pain
• Improve mobility
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Your doctor may recommend surgery in severe pain or immobility from knee tendonitis.
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Meniscus Tears

Meniscus tears are another common knee injury. While anyone can tear their meniscus, this injury occurs most commonly in athletes. A meniscus comprises two wedge-shaped cartilage pieces that connect the thigh bone and the shin bone to help stabilize the joint. 

Athletes often get meniscus tears when they twist, squat, or get tackled. Non-athletes can tear their meniscus by simply standing up from a chair. This is more common in elderly people.

Meniscus tears are often treated with the RICE protocol (Rest, Ice, Compression, and Elevation) to help:
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• Decrease pain
• Increase mobility
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Other treatment options depend on the severity of the tear.
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Acl Tears

An anterior cruciate ligament (ACL) tear is one of the most common knee injuries. It’s most likely to occur in athletes who participate in high-impact sports, such as:
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• Basketball
• Soccer
• Football
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Your knee is made up of three bones connected by ligaments. Your ACL runs diagonally through the middle of the knee, stabilizing the bones and keeping them in place. 

It can get torn if an athlete changes direction or stops suddenly, lands from a jump incorrectly, or has a collision or direct contact. Depending on the severity of the tear, your doctor may recommend surgery.
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• Improve flexibility
• Aid recovery
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• Enhance range of motion
  ‍

9 Things You Could Be Doing That Will Make Your Knee Pain Worse

1. Why Both Too Much and Too Little Exercise Can Hurt Your Knees

The knee joint can withstand our body weight many times in terms of force. For example, when walking, the knee takes the force equivalent to three times our body weight; running takes six times the load. 

When we put our lower body under intense force and load, such as when we go up and down stairs or an incline or perform squats and lunges, our knees take ten times our body weight. If we have chronic knee pain, it’s essential to make sure we’re exercising to support our knee joints and not overdo things.
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Avoidable Exercises

What exercises can make knee pain worse? In my experience, the most aggravating activity for patients with knee problems is endless squats and lunges, which put high forces repeatedly through the knee. Squats and lunges are often prescribed to patients because a more substantial muscle mass around the knee will reduce pain. 

A patient who can walk rarely has musculature around the knee that is so weak that this weakness significantly contributes to knee pain. Therefore, it’s best to avoid repeating these exercises. It’s also a good idea to avoid high-impact exercises that ‘jar’ the leg, such as:
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• Running
• Kickboxing
• Jumping 
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Helpful Exercises

What exercises can help prevent or manage knee pain? Walking is excellent exercise, not only for the knee but also for the cardiovascular system. Many cardiologists suggest that a brisk 30-minute walk three times a week is more beneficial for the heart than high-intensity gym exercises. 

Other non-impact activities such as cycling and swimming are also good for the knee and overall fitness. If you like to go to the gym, the cross trainer and exercise bike are great low-impact options for increasing cardiovascular health and wellness and losing weight without putting excess force onto the knee joint.
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Warm-up Stretches

Whatever exercise you decide on, always ensure that you warm up and stretch your legs and lower body before any workout.
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2. How Your Diet Might Be Making Your Knee Pain Worse

You may not think it, but your diet could contribute to your knee pain. What food can make knee pain worse? There is no clear evidence that any specific food or ingredient is detrimental to knee pain. Some people find that consuming acidic fruits and vegetables, such as citrus fruits and tomatoes, worsens their symptoms. 

There is also anecdotal evidence that foods that cause increased inflammation may also worsen joint pain. This includes:
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• Highly processed foods high in saturated fat, salt, and sugar
• Red and processed meat
• Dairy products
• Alcohol
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Anti-inflammatory Foods

What food can help prevent knee pain? Consuming anti-inflammatory foods can help reduce inflammation levels in the body, which, in turn, can help relieve knee pain accompanied by swelling, redness, or a warm feeling to the skin, all signs of inflammation. 

Non-acidic fruits and vegetables, wholegrain bread and cereals, plant-based proteins such as beans, peas, lentils, and chickpeas, and healthy fats from oily fish, avocados, nuts, and seeds are all anti-inflammatory foods.
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Weight Management

Try to include as many as possible each day. Can being overweight affect my knees? The most important thing is to eat a healthy, balanced diet and avoid overeating to help maintain a healthy weight. 

It’s worth remembering that if you’re one stone overweight, you’re putting the equivalent of 10 stone of excess weight onto the knee joint when you’re walking up or down stairs or carrying out squats and lunges. If you’re overweight, take steps through diet and exercise to lose weight.
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3. Why You Should Consider Taking Supplements for Knee Pain Relief

Joint supplements that contain active ingredients such as glucosamine and chondroitin can help protect the joints. Glucosamine and chondroitin occur naturally in the cartilage, which cushions the joints, keeping them lubricated and preventing the bones from painfully rubbing together. 

Over time, the cartilage within our joints, including the knee joint, can become worn or damaged, leading to:
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• Pain
• Discomfort
• Mobility problems
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Glucosamine Chondroitin

Taking a supplement that contains glucosamine and chondroitin can help prevent cartilage from wearing down. As many as two-thirds of the patients I see in my clinic say that these supplements are beneficial and help relieve their knee pain. 

A recent European study supports this. Some studies disagree, including an American one published in 2020 that concluded that they’re no better than a placebo. So, it’s down to personal choice.
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Omega 3 Turmeric

Omega 3 supplements can also be beneficial for the joints, as can turmeric, a natural and potent anti-inflammatory that helps reduce joint pain associated with inflammation, such as rheumatoid arthritis. As with any supplement, consistency is key. Aim to take supplements at around the same time every day for at least three months to see if you notice any benefit.
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4. The Best Sleeping Positions for Knee Pain Relief

Our weight, what we choose to eat, and what level of exercise we undertake can all affect our knee joints. How we sleep can also have an impact. What sleeping position can make knee pain worse? Patients with arthritis or another type of knee pain often find that if they lie on their side with the inner surface of each knee touching, it causes pain that can disturb sleep.
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Sleeping Positions

Avoiding this position is best if you have persistent pain in one or both knees. What sleeping position can help with knee pain? If you like to sleep on your side, special pillows can be placed between the legs that separate your knees and prevent direct contact between them. 

Certain knee conditions, such as a cartilage tear, can cause the knee to become painful if the leg is fully extended. If you prefer to sleep on your back, I recommend placing a small pillow or a rolled-up towel under the affected knee.
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5. Are Your Shoes Hurting Your Knees?

Prolonged episodes of either standing or walking in specific shoes can negatively impact the knee joint. What shoes can make knee pain worse? High heels change the center of gravity of the legs and feet, and any footwear that makes the lower limbs unstable or ill-fitting shoes could worsen your knee pain.
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Shoe Choices

What shoes can help to prevent and manage knee pain? Flat, supportive, well-fitting shoes are the best option for controlling and managing knee pain. 

If you do a lot of walking on rigid pavements, such as during your commute to work, a silicone heel support that fits inside your shoes and cushions the heel as your foot strikes the ground is a good idea. Or, wear flat shoes during your commute and change them when you arrive at your workplace.
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 6. Why You Shouldn’t Avoid Taking Pain Relief for Knee Pain

Simple over-the-counter pain relief medications such as regular paracetamol can be helpful for knee pain. It can be easy to dismiss paracetamol as we only use it to cure the odd headache. But if taken regularly, this simple but effective and very safe painkiller can be very beneficial for persistent knee pain. 

Take paracetamol with breakfast, lunch, dinner, and just before bed for the most benefit during a flare-up of knee pain. Nonsteroidal anti-inflammatory drugs (NSAIDs), such as over-the-counter ibuprofen (naproxen or diclofenac on prescription) can also be beneficial for managing pain and reducing inflammation and swelling.
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Pain Relief

They can be taken alongside paracetamol. However, if taken for prolonged periods, NSAIDs can cause damage to the stomach lining, liver, and kidneys. Therefore, they should be taken with care and under the guidance of your doctor if you think you may need them long-term. 

If you find that paracetamol, either alone or alongside an NSAID, isn’t helping your knee pain, and you still feel pain and discomfort, speak to your GP or specialist. They may be able to prescribe a different kind of pain relief, such as codeine.
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7. Lifestyle Habits That Can Make Knee Pain Worse

When sitting or driving, have your leg at a 45° angle rather than flexed to 90° (as you may automatically do with your left leg when driving an automatic car). Also, adjust your seat so that your right leg is at a more relaxed angle rather than highly flexed and bent at 90°. 

If you experience knee pain when sitting, sit with your knee at 45° rather than 90° or further since this reduces the static force across the joint. It’s also important to avoid tripping and falling, such as keeping walkways and stairs free from clutter, keeping common areas well-lit, and using the handrail when going up and down the stairs.
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8. Why You Should Use a Walking Aid for Knee Pain

A walking stick or crutch isn’t something to be embarrassed about and can be greatly beneficial by helping to take the weight off your painful knee. Knee braces can also help stabilize the knee. 

If you have a walking stick or crutch that’s too high or too short for your frame, you could end up experiencing pain in the arm and hip. So ensure you’re measured up correctly by a doctor or local pharmacy. Switching it to the other side will help if you develop arm or hand pain.

9. Why You Shouldn’t Avoid Seeking Medical Advice for Knee Pain

One main reason knee pain can worsen is not seeking medical attention soon enough. The right time to seek medical advice is when you feel that conservative measures, such as:
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• Avoiding exercise that aggravates your knees
• Managing your weight, taking supplements 
• Using pain relief, including an NSAID, are no longer working to relieve your pain
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You should also seek medical help if you experience sudden knee pain or twisted or fell onto it during physical activity. If you ever feel that your quality of life is suffering or you cannot do the things you enjoy because of your knee pain, it’s time to speak to a doctor.
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29 Knee Mobility Exercises Recommended by Physical Therapists

1. Heel Slide

This move takes you through the repetitive motion of bending and straightening your knee. This helps lubricate the knee joint, so you can better move it through its range of motion.
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How to Do It

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• Start by sitting on a couch, bed, or floor with your legs straight out in front of you.
• Loop a towel around the bottom of your targeted foot.
• Use that towel to unweight your foot as you slide your foot toward your hips, allowing your knee to bend. 
• Bend your knee as far as possible, then slide your foot back to the starting position.
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2. Quad Stretch

This move helps provide a great stretch to your quadricep, the big muscle on the front of your thigh that attaches to your kneecap and helps with straightening your leg.
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How to Do It

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• To begin, stand with your hands holding onto a table. 
• Bend your knee, bringing your heel up toward your butt, and grab onto your foot or ankle. 
• Once your foot is secure, gently pull your foot toward my butt until you feel a nice stretch in the front of my thigh and hold. 
• Release your foot back to the floor to return to standing.
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3. Knee Extension

Repeatedly extending or straightening, the knee helps promote mobility in the knee joint. You’ll also work through a considerable part of your range of motion by straightening it all the way, which is essential for:
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• Walking
• Bending down
• Getting back up from the floor
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How to Do It

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• Start sitting comfortably in a chair.
• Move your foot toward the ceiling to straighten your leg. 
• The back of your thigh should remain on the chair as you hold this position. 
• Relax your foot back to the floor.
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4. Hamstring Curl

This exercise involves bringing your heel toward your buttock as you bend your knee. It is the opposite of knee extension and is great because it stretches the quad more comfortably.
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How to Do It

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• Start by standing with both hands resting on a sturdy surface, like a table or chair. 
• Lift one leg’s heel off the floor and move it toward your butt. 
• Squeeze the muscles in the back of my thigh while you hold this position. 
• Lower my foot back to the floor.
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5. Seated Hamstring Stretch

The hamstring is a big muscle that runs down the back of the thigh and attaches below the knee joint. If your hamstring is tight, you won’t be able to fully straighten your leg, which is pivotal for knee function.
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How to Do It 

Sit at the edge of a chair and straighten one leg before you while resting your heel on the floor. I hinge at my hips to lean toward the floor and hold. Then, I return to the starting position.
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 6. Calf Stretch

Your calf muscles attach above the back of your knee joint. Tight calves can also impact your ability to straighten your leg, so keeping them loose and flexible is essential.
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How to Do It

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• Start by standing, facing a wall, with the palms of my hands flat on the wall. 
• Now, take a step back with my target leg. 
• Pressing my back heel toward the floor, move my hips and front knee toward the wall. 
• Your back leg should remain mostly straight during this stretch.
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7. Quadruped Sit Back

This more advanced move is a functional way of stretching the end range of your knee joint. It mimics things you’d do in everyday life, like crouching or bending down to pick something up.
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How to Do It

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• On a yoga mat, start on your hands and knees with my hands below my shoulders and my knees below my hips, with my toes curled under. 
• I move my hips toward my heels and walk my hands back toward my knees. 
• I walk my hands forward to return to the starting position.
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 8. Calf Raises

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• Start with feet together, standing near a wall for stability. 
• Rise on toes to work the calf muscles. 
• Return to start. 
• Rock back on heels, lifting the toes upward to work the muscles in the front of shin.
• Repeat 10 times. 
• To increase the challenge, repeat the exercise on alternating single legs.
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9. Lying Calf Stretch

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• Start by lying on your back with one leg elevated and a strap wrapped around the ball of your foot. 
• Flex your foot, pointing my toes toward me and using the strap to assist. 
• For more intensity, lift the leg higher before flexing the ankle. 
• For less intensity, lower the leg closer to the floor. 
• Hold the stretch for 2–3 seconds. 
• Repeat 10 times. 
• Repeat on the other leg
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10. Runner’s Hamstring Stretch

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• Get on all fours, then stretch one leg out before me. 
• Slowly sit back, lowering buttocks toward your heel while keeping your front toes pointing up. 
• Here, feel the hamstring stretch. 
• Hold for 30 seconds. To stretch the front of your shin, maintain your position, and slowly lower the front toes to the ground so that I feel a stretch on the front of your shin; hold for 30 seconds. 
• Repeat on the other leg.
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11. Wall Sit

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• Stand with feet shoulder-width apart, facing away from a wall
• Bring the body to a seated squat position, pressing the entire back against the wall. Ideally, the person will look as if they are seated on an invisible chair, with their buttocks in line with their knees and their knees at a 90-degree angle. 
• Lightly push into the wall from the heels of their feet, just enough to hold that squat form for 30 seconds. 
• Repeat three times
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12. Wall Squats

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• To up the ante, turn the wall sit into a wall squat. 
• Start by leaning on the wall with feet about 12 inches away from the wall
• Slide down the wall, squatting until knees are at 90 degrees. 
• Move through standing and sitting in that squat, keeping the back against the wall. 
• Take note of whether the knees are moving in as the person lowers down, and aim to keep them tracking directly over their toes. 
• Repeat 10 times.
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13. Side Sweeper

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• Lie on the back with a strap or belt wrapped around one foot. 
• Slide that leg out to the side, keeping the heel on the floor as the person does so. 
• Assist by gently pulling the strap to the side to help the leg move as far as possible. 
• Hold that position for 2–3 seconds before resetting and repeating 4 times. 
• Repeat on the other side.
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14. Lateral Leg Lifts

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• For a strength-building version of the side sweeper, begin standing with the feet together next to a wall for stability. 
• Place one hand on the wall; flex the opposite foot and raise that leg to the side, then lower it. Repeat 10 times. 
• Repeat on the other side.
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15. Single-Leg Balance + Front, Side, Back Tap

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• Stand upright with the feet together and hips aligned forward.
• Balance on one leg and extend the other leg, lightly touching the big toe to the ground, first forward, then to the side, then behind.
• Continue tapping the three points for one minute.
• Repeat on the other side.
• To progress this move, stand on an uneven surface (like a balance board or stability disc) and try to balance oneself as one taps the three points.
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16. Forward Lunge

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• Stand with the feet together, then step out forward with one leg. 
• Make sure the knee is not going past the toes. 
• Try to lower to 90 degrees, but only go as low as the range of motion allows. 
• Pushing the floor away with the front foot, return to the the starting position. 
• Repeat for 10 times. 
• Repeat on the other side.
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17. Banded Lunge

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• Place a loop resistance band around the legs, position it above the knees, and stand comfortably with the feet facing forward. 
• Step backward with one foot against the band's resistance by shifting the weight onto the back foot while keeping the front foot in contact with the floor. 
• Straighten the back knee and extend it against the band's resistance by pressing the back heel into the floor (or as close as one can comfortably get). 
• Then, return to start. 
• Repeat 10 times. 
• Repeat on the other side.
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18. Crab Walk

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• Standing with feet hip-distance apart, place a loop resistance band around both thighs. 
• For more of a challenge, put the band around the calves or ankles. 
• Move the feet to a wide stance, about shoulder-width apart, in a high squat: knees slightly bent, hips pulled back (back is neutral and never hunched over). 
• Holding that position, take a series of sideways steps to the right, then match those steps to the left. 
• While one leg moves, the other leg stays aligned and stabilized. 
• Repeat 10 times, then rest briefly and repeat for three to five sets of 10.
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19. Hip Mobility Drill

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• Start seated on the floor with the individual's hands in front of them and knees bent at 90 degrees. 
• Slowly drop the left knee outward toward the floor, turning the torso and the other knee to follow. 
• Return to the starting position and repeat on the other side. 
• Repeat 4 times on each side. 
• The individual may put their hands on the floor for support to make this move easier. 
• For an increased challenge, they can lift their hands to the ceiling while they move.
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20. Step Stretch

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• To stretch the knee and ankle simultaneously, stand about 12 inches away from a box or step and place one foot onto the elevated surface. 
• Bend the upper knee. 
• For more of an ankle stretch, stand farther away from the box. Hold for 1–2 seconds. 
• Repeat 10–20 times on each side.
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21. Step-Ups

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• Stand in front of a step with the individual's feet together. 
• Step up to the elevated surface with one foot, lift the back foot off the floor, and gently step back down. 
• Repeat 10 times. 
• Repeat on the other side. 
• To add a balance challenge, bend the knee of the working leg so the lower foot taps the floor behind the individual rather than stepping the foot fully down between repetitions.
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22. Quad Contraction To Straight-Leg Raise

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• Sit upright on the floor, with one knee bent and the other leg straight out in front; support posture with the arms. 
• Contract the straight leg's quadriceps (front thigh muscle), trying to touch the back of the knee to the ground. 
• Keeping the muscle squeezed and the leg straight, lift the heel off the floor, hold for 2–3 seconds, and return to start. 
• Repeat for 10-12 reps on each side for three sets.
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23. Hello Hammies

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• Lie on the back with both legs flat on the floor. 
• Place a stretching strap around one foot and hold the other end in the hands. 
• Lift that leg with the knee bent at 90 degrees. 
• Use the strap to help straighten the leg toward the ceiling from this position. 
• Hold the stretch for 2–3 seconds. 
• Return to start. 
• Repeat for 10–12 stretches on each side
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24. Quad Wall Stretch

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• Kneel with the individual's back to a wall, placing their shin against it. 
• Move the opposite leg and knee into a forward lunge position. 
• Hold for 30 seconds. 
• Repeat on the other side.
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25. Banded Squat

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• Place a loop resistance band around both thighs and stand shoulder-width apart with the individual's feet. 
• Bend at the knees as if they're sitting in the world's most miniature chair, making sure the knees stay aligned over the shins with the knees remaining behind the toes. 
• The band will add resistance, trying to turn the knees—the individual's mission is to press against this resistance while keeping the knees tracked over the shins the entire time.
• Engage the glutes, press the feet into the floor, return to standing, and repeat. Perform three sets of 12 to 15 squats.
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26. Squad Stretch

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• Lie on the side and grasp the ankle of the upper leg. 
• Swing that leg backward, assisting the stretch by gently pulling on that ankle. 
• Hold for 2–3 seconds, then reset forward and repeat 10–12 times. 
• Repeat on the other side.
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27. Toe Touches

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• There are many ways to stretch the hamstrings in the back of the legs. 
• One is through traditional toe touching. 
• With the individual's feet close together, slowly bend over at the hips and extend their arms downward. 
• Keep the legs straight, but do not lock the knees. 
• Reach the individual's fingers to the top of their toes and hold for 30 seconds. 
• Initially, it may not be possible to reach the toes. 
• Try to get the individual's fingers as close as possible to the toes without causing pain.
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28. Standing Hamstring Stretch

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• A standing hamstring stretch is also an effective way to stretch the backs of the legs, and it is less strenuous for the lower back than toe touches. 
• Stand up straight with feet no more than shoulder-width apart. 
• Bend at the hips slightly and extend the right leg a few inches before the body. 
• Allow the left leg to bend slightly. 
• While keeping the back straight, slowly bring the chest downward. 
• Bend down as far as possible without causing pain. 
• Hold for 30 seconds. 
• Slowly bring the leg back toward the body and stand up straight. 
• Repeat with the other leg.
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29. Deadlift

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• Stand with feet shoulder-width apart and toes turned slightly outward. 
• Keep the gaze forward, your torso upright, and your shoulders back throughout the move. 
• Holding the weight against the front of the body, tighten the core and hinge the hips backward as if to tap the wall behind with the butt. 
• As the weight lowers toward the ground, slide it along the front of the shins, keeping the back flat. 
• Continue until the hamstrings feel tight and/or the spine starts to round. 
• As rising back up, think of pushing the floor away with the feet, still keeping the weight close to the legs. 
• Finish by tightening the glutes to drive the hips forward. That’s 1 rep. 
• Repeat for 3 sets of 10 reps.
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Related Reading

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• Rotator Cuff Mobility Exercises
• Bed Mobility Exercises
• Hamstring Mobility Exercises
• What Are Mobility Exercises
• Arm Mobility Exercises
• Golf Mobility Exercises
• Can You Over Stretch
• Full Body Mobility Exercises
• Upper Body Mobility Exercises
• Why Stretching Is Important
• Mobility Exercises For Runners
• Foot Mobility Exercises
• Squat Mobility Exercises
• Functional Mobility Exercises
• Elbow Mobility Exercises
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Why Does Mobility Work Reduce My Knee Pain?

Most knee pain stems from stiffness above and below the joint. When any joint becomes restricted by stiffness, your body compensates elsewhere. 

Subsequent movements stress the knee and the surrounding ligaments, resulting in pain. Mobility work breaks this cycle. Improving flexibility and joint movement eases the strain on the knee.
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Targeted Mobility Work Eases Knee Pain

If you pair stiff joints with repetitive impact-based sports like running, hiking, or skiing, you’re at a much higher risk for prolonged knee pain or injury. Through targeted mobility work, you can manage stiffness.

Mobility work improves blood flow to the targeted region and helps release tight tissue. After consistently practicing these exercises, you’ll likely find your body no longer overcompensates for that stiffness in other areas. Without mobility work, you’re gambling with an endless adventure in potential pain.
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Think of Mobility as a Movement Vitamin

It’s helpful to think of mobility as a movement vitamin. Like the supplements, this type of work encourages your body to function as it should. If you want to reap the full benefits of mobility exercises, you should strive to practice daily.

It doesn’t have to be overwhelming or time-intensive. Instead, I encourage you to take small one to five-minute movement breaks throughout your day instead of longer 15 to 30-minute sessions. 
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Mobility Boost

If you're feeling limited by pain or your ability to move, Pliability aims to complement your fitness routine and help you move better. Sign up today to get 7 days absolutely for free on iPhone, iPad, Android, or our website to improve flexibility, aid recovery, reduce pain, and enhance range of motion with our mobility app. 
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Additional Knee Health Tips

Knee pain can sideline you from your regular activities and exercise routines. An array of techniques can help alleviate discomfort and prevent future injuries. A person can take several steps to help prevent injury and relieve knee pain.
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Knee Care

Tips for maintaining knee health Steps people can take to protect and sustain knee health include
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• Moving about and taking regular exercise doing low-impact exercise, such as swimming or walking, if recovering from knee pain
• Using a knee wrap or bandage for extra support
• Wearing shoes that offer proper support during physical activity, doing warm-up and cool-down stretches before and after exercise, and increasing exercise intensity gradually 
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Losing weight to ease pressure on the knees may reduce inflammation and increase knee function in obese adults with knee osteoarthritis.
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Exercises to Help Prevent Knee Injuries

If a person is healthy and active, other exercises that may help prevent knee injuries include:
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• Running drills, such as zigzag running and changing directions
• Core strength exercises, such as plank lunges or other knee-strengthening exercises
• Relieving knee pain 
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To help relieve knee pain, people may find the following actions help:
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• Taking nonsteroidal anti-inflammatory drugs (NSAIDs) to reduce swelling
• Applying a warm compress, unless the knee injury is new, following the RICE method — rest, ice, compression 
• Elevating the knee may benefit people in rehab for acute injuries
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When to Seek Help

Knee exercises should not cause additional or worse pain. People should stop any knee exercises and see their doctor if they experience:
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• Severe pain
• Swelling
• No improvement after a few weeks
• Inability to move the knee or put weight on it
• Knee locks or clicks painfully or gives way
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Diagnosis and treatment

A doctor may need to carry out a physical exam or tests, such as:
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• X-rays or MRI scans
• To determine the cause and diagnose the condition
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People may need to see a physical therapist for a specialized stretching program.
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8-Step Exercise Routine to Increase Knee Mobility

1. Warm-Up: The Foundation of Effective Mobility Training

A proper warm-up is essential for practical mobility training, reducing the risk of injury and enhancing performance. Examples include light cardio, like brisk walking or cycling, and dynamic stretches, such as leg swings and knee lifts. These prepare the body for exercise by increasing blood flow and flexibility.
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2. Stretching Exercises

Tight hamstrings can restrict knee mobility, leading to discomfort and reduced flexibility. To perform a hamstring stretch, sit on the floor with one leg extended and gently lean forward, feeling the stretch in the back of the thigh. 

Stand facing a wall for calf stretches, place one foot back, and lean forward, targeting the calf muscles. Variations include using a step or incline for a deeper stretch.
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3. Strengthening Exercises

Strong quadriceps are vital for knee stability and support, reducing the risk of injury and improving mobility. Wall sits, leg presses and straight leg raises are practical exercises to strengthen the quadriceps. 

Wall sits involve a seated position against a wall, while leg presses and straight leg raises target the quadriceps through controlled movements, building strength and endurance.
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4. Range of Motion Exercises

Heel slides improve knee joint mobility by gently increasing flexibility and range of motion. To perform them:
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• Lie on your back
• Bend your knees
• Slide one heel along the floor toward your buttocks 
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Use a strap or towel for assistance, and gradually increase the range of motion for progression. Flexion and extension exercises involve bending and straightening the knee joint, enhancing 
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• Flexibility
• Function
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5. Balance and Stability Exercises

Single-leg stands to improve knee health by enhancing balance and reducing the risk of falls and injuries. Simply stand on one leg, focusing on maintaining stability. Advanced variations include closing your eyes or performing on an unstable surface.

 Bosu ball exercises, like squats and lunges, challenge stability and proprioception, promoting better knee mobility and control.
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6. Foam Rolling and Myofascial Release

Foam rolling improves knee mobility by:
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• Reducing muscle tension
• Increasing blood flow
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Roll the quads, hamstrings, and calves by placing the foam roller under each muscle group and applying gentle pressure. Focus on tight or tender areas, and breathe deeply to enhance relaxation and effectiveness for myofascial release.
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7. Yoga and Pilates for Knee Health

Yoga and Pilates are effective for knee health, improving flexibility and strength through:
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• Controlled movements
• Stretches
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Poses like Downward Dog elongate the spine and stretch the calves and hamstrings, while Bridge Pose strengthens the glutes and hamstrings. Pilates leg circles target hip stability and strengthen the inner thigh muscles, supporting knee alignment and function.
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8. Consistency and Progress Tracking

Consistency is key for lasting improvements in knee mobility.
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• Schedule regular exercise sessions and gradually increase intensity to avoid burnout or injury. 
• Set achievable goals and track progress using a workout journal or fitness app.
• Celebrate small victories and adjust your routine as needed to stay motivated.
• Steady progress over time yields the best results for maintaining knee health and mobility.
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Related Reading

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• Tennis Mobility Exercises
• Weighted Mobility Exercises
• Stretching Apps
• Resistance Band Mobility Exercises
• Chest Mobility Exercises
• Gowod Vs Pliability
• Free Apps For Stretching And Flexibility
• Cervical Mobility Exercises
• Rib Mobility Exercises
• Best Yoga Apps
• Mobility Apps
• Glute Mobility Exercises
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• Improve flexibility
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Pliability provides daily-updated custom mobility programs for those interested in optimizing their health and fitness. It also includes a unique body-scanning feature to pinpoint mobility issues. If you're feeling limited by pain or the ability to move, Pliability aims to complement your fitness routine and help you move better. 

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