Why this routine matters
Complete two to four times per week within a tolerable range. If the knee is swollen, locking, giving way or worsening, seek individual assessment.
Body-area guide
Knee-Friendly Mobility
Support comfortable knee movement by improving ankle range, hip control and gradual strength through tolerable positions.
Watch the demonstration
Knee-Friendly Mobility video guide
How To Improve Your Knee Range of Motion
E3 Rehab demonstrates practical ways to improve knee flexion and extension, including heel-slide progressions and supported range work.
Video source: E3 Rehab · Curated by FitOver40Why you are doing it
Benefits and purpose
Key benefits
- Maintains comfortable knee range.
- Strengthens the muscles supporting the joint.
- Improves confidence with stairs and sitting down.
- Links ankle and hip movement with knee control.
Follow the sequence
Your starter routine
Heel slides
While seated or lying down, slowly bend and straighten the knee through a comfortable range.
Ankle rocks
Improve ankle movement so the knee can travel forward more comfortably during walking and squatting.
Supported sit-to-stand
Use a chair height that allows smooth, controlled repetitions without dropping into the seat.
Low step-up practice
Use a low step and support as needed. Focus on alignment and control.
Calf and hamstring glide
Use gentle moving repetitions rather than prolonged, aggressive stretches.
Adjust the challenge
Regressions and progressions
Easier option
Use a chair and shorten the range of each movement.
Progression
Add slow step-downs or supported split-squat holds.
Keep moving
Related mobility guides
Comfort comes first.
These routines are general educational guidance. Stop if a movement causes sharp, worsening, radiating or unexplained pain, and seek appropriate professional advice when needed.
A stronger next chapter
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