What are the best knee mobility exercises?
Start with a heel slide. Bend and straighten your knee, 10 times each leg. But moving it is only half the job. The other half can start with a kitchen chair.
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What are the best knee mobility exercises?
Mobility is how far your knee bends and straightens. The heel slide works on both, and you can do it on the floor or a sofa.
Arthritis UK, the UK arthritis charity, calls it a leg stretch. You slide your foot in until you feel a stretch, then push your leg out as straight as it goes.
| Move | How | Repeats |
|---|---|---|
| Heel slide | Sit with your legs out straight. Slide one foot towards you until you feel a stretch. Hold 5 seconds. Straighten as far as you can. Hold 5 seconds. | 10 times each leg |
| Straightening press | Lie on your back with a rolled towel under one ankle and the other knee bent. Push the back of your straight knee down. Hold for a slow count of 5. | At least 5 times each leg, at least once a day |
| Towel roll push | Sit with your legs out straight and a rolled towel under one knee. Push down on it and pull your toes towards you. Hold 5 seconds, relax 5 seconds. | 10 times each leg |
Source: Arthritis UK
Arthritis UK says the straightening press helps stop your knee becoming permanently bent. Do it lying down, at least once a day.
Can’t get down to the floor? Sit on a sofa and slide your foot along a tea tray or a board.
Hips stiff too? Add these hip mobility exercises.
Try 10 heel slides on each leg today.
How do I strengthen my knees?
Build up the muscles around the joint. The BHF says stronger muscles give your knee more support, which can ease pain and make it more stable.
That kitchen chair is for the sit-to-stand. Cross your arms, stand up without using your hands, then sit down slowly.
Four moves to strengthen your knees
- 1
Sit to stand
Arms crossed, stand up from a sturdy chair. Sit down slowly. 5 to 15 times.
- 2
Knee extension
Sit up straight. Lift one foot until your leg is straight. Hold 10 seconds, lower slowly. 10 times each leg.
- 3
Hamstring curl
Stand tall, holding a chair if you feel wobbly. Lift one heel towards your bottom. Hold 5 seconds. 6 to 16 times each leg.
- 4
Step up
Step onto the bottom stair, one foot then the other. Step back down. 10 to 30 times with each leg leading.
Source: BHF
Standing up is too hard? The BHF says use your hands to help.
Can’t straighten your leg fully? Keep it bent and lift the knee instead.
Chair too low? Arthritis UK suggests starting on a cushion, then taking it away when you don’t need it. An NHS physio sheet notes that chair height makes the move easier or harder.
As step-ups get easier, use a higher step. Try 5 sit-to-stands from your kitchen chair today. For more, see our leg exercises and glute exercises.
How often should I do knee exercises?
Do the BHF routine 3 to 4 times a week. Leave at least 1 day between workouts to rest.
That is a step up from the NHS minimum. The NHS says adults should do strengthening activities that work all major muscles, legs included, on at least 2 days a week.
- Below 2 days a weekBelow the NHS 2-day minimum for strength work.
- 2 up to 4 days a weekNHS: at least 2. BHF: 3 to 4.
- Above 4 days a weekNo room for a rest day between each.
Work each move to the point where you need a short rest before repeating it. The NHS says that is how strength exercises bring health benefits.
Build up slowly. Arthritis UK says if you’re new to exercise, start slowly and build up gradually, and the BHF says add repeats as your strength improves.
Pick your 3 or 4 strength days now and put them in your diary.
Should knee exercises hurt?
No. The BHF says you should feel some tension in your muscles, but the moves should not feel painful.
Have knee osteoarthritis (wear in the joint)? NICE says joint pain may increase when you start exercise. It adds that sticking with a plan long term increases its benefits.
A Cochrane review of 44 trials in people with knee osteoarthritis found exercise helped. Pain sat at about 44 out of 100 without exercise. By the end of treatment, exercise had cut it by about 12 points.
Six ways to keep knee exercises safe
- Warm up first by marching gently on the spot.
- Hold a chair or a wall for balance if you need to.
- If your knee pain comes from an injury or a health condition, or you’ve had recent surgery, speak to a healthcare provider before you start.
- Had a knee replacement in the last 3 to 6 months, or have severe osteoarthritis, sharp knee pain or swelling? Avoid moves where both feet leave the ground, like running or skipping.
- If any of these exercises makes your pain worse, the CSP says get urgent medical advice. With osteoarthritis, NICE says joint pain may increase when you first start. Not sure which applies to you? Ask a GP or physio.
- Stop and contact your GP if you feel unwell or very short of breath, or get chest pain, dizziness or palpitations (a racing or pounding heartbeat).
Want exercise that is easier on your knees? The BHF suggests walking, swimming, an exercise bike or a cross-trainer.
When to speak to a GP
The NHS says:
- See a GP if your knee pain does not improve within a few weeks.
- Get advice from 111 now if your knee is very painful, or you cannot move it or put any weight on it.
- Get advice from 111 now if your knee is badly swollen or has changed shape.
- Get advice from 111 now if your knee locks, gives way or painfully clicks. Painless clicking is normal.
- Get advice from 111 now if you have a very high temperature (or feel hot, cold or shivery) and redness or heat around your knee. This can be a sign of infection.
In many areas you may be able to see an NHS physio without a GP referral. Aching in more joints than your knees? See joint pain and blood tests.