Mobility in your knees isn’t thought about often but is extremely important in your day-to-day life. Maintaining movement, flexibility, strength, and function is crucial to your overall well-being and quality of life. It affects many things including walking, physical activity, hobbies, etc. One of the biggest functions of the knee is to bend and extend, allowing you to perform your daily tasks and activities. Without it, you are unable to use your legs for much. That is why it is so important to strengthen the muscles and increase the flexibility that supports these actions.
Whether you are dealing with a knee injury, or arthritis, or simply want to improve your knee’s mobility function, range of motion exercises can help improve any of those aspects tremendously. This guide will outline different range of motion exercises to incorporate into your daily routine to help your knee return to optimal shape.
1. Seated Knee Flexions and Extensions
To do a knee extension, sit on the edge of a bench or chair and place your feet on the ground, making a 90 degree angle with your leg. From there, lift one foot until your leg is extended straight out. Hold in the extended position and then bring it down, repeating this about 10 times and repeating with the other leg.
For flexions, you can either be seated on the floor or on a bench/chair. If you are on the floor, begin this exercise by starting with the legs extended in front of you while in a seated position. Bend your knee towards the sky and then extend back down and repeat. If you are seated in a chair, start in the same position as the knee extension, but drive your foot straight behind you instead. Hold for a few seconds, then come back to neutral and repeat.
2. Heel Slides
Begin this exercise by lying down on your back with your legs extended. Slowly slide your heels towards your buttocks, bending them as much as possible and holding. Repeat this exercise 10 times, working on building a greater range of flexion.
3. Leg Hangs
This exercise is done lying on your stomach. Lay down on an elevated surface such as a bed, where your legs, right above the knee, can hang off. Simply allow your legs to hang and extend, letting gravity do the work for you. Hold this for a few minutes and repeat with a rest in between.
4. Step-Ups
This exercise puts a little bit more impact on your knee and the muscles surrounding it. It is a great way to build back the strength and mobility that may have been lost in your knee. For this exercise, you will need a bench or some sort of step platform. A good rule of thumb is to start with a lower platform and you can increase its height as you build strength.
Put one foot on the step, transferring your weight to that side as you fully stand up, bringing your other foot to meet it at the top. Keep the weight on the same side as you bring the foot back down. Complete about 10 times on each side.
Benefits of Doing These Exercises
No matter the current state your knee is in, anyone can benefit from adding these exercises to your routine. These can include:
- Decreased stiffness in the knee and leg
- Reduced aches and pains
- Less risk of injury from building up strength and mobility
- Improved stability
- Quicker recovery
When to Seek Professional Help
If you are dealing with a knee injury or diagnosed condition, it is important to consult with a professional to ensure you are doing the exercises properly and address any other concerns. Physical therapists at Pick PT know which exercises will be the most beneficial for you based on your specific issues. Let us help you take control of your knee function and quality of life!
