Introduction
We all experience stiffness, tightness, or weakness in certain areas of our body, due to daily tasks, sports and age. Knees are especially vulnerable. Improved knee mobility can lead to greater stability and a reduction in pain. In this article, we’ll explore why knee mobility matters and how simple drills can help.
Overview of knee mobility
Knee mobility is vital for physical activity. It gives us the freedom to move our legs without risking injury. Even though the knees are strong and have a wide range of motion, some activities need even more mobility.
This guide gives an overview for athletes aiming to boost their lower body performance. First, we’ll look at knee injuries that need extra attention when attempting to improve knee mobility. Then, we’ll talk about 4 drills that help build strength, stability, and flexibility in the knees.
With the right technique, care, and dedication – no performance goal is impossible – including improving knee mobility!
Warm Up Exercises
Before you start your exercise plan, take time to warm up. This is especially essential when it comes to exercises that focus on the knee. To get your knee joints and muscles ready, warm up! These exercises will help prepare your body for the more strenuous exercises ahead.
Glute Bridges
Glute Bridges are easy and effective warm-up moves. They help improve knee mobility and work the hip muscles. Plus, they make the lower body stronger for better joint stability.
To do Glute Bridges:
- Lie on your back. Bend your knees and put your feet flat on the ground.
- Tighten your glutes, core, and hamstrings. Push through your feet as you exhale.
- Lift your hips until your body forms a bridge from the knees to the shoulders.
- Hold for a few seconds, then lower back down.
Do this exercise smoothly – no bouncing or jerky movements. Keep breathing and stay in control of each repetition. This helps with knee mobility!
Quadruped Hip Circles
Quadruped hip circles are a great way to warm up the hips. To do this exercise, start on all fours. Have hands and knees on the ground. Keep your torso upright and your shoulders away from the ears.
Breathe out and circle one hip in a circular motion to the right side. Go back around in reverse. Then switch to the other side. Make sure your torso stays motionless throughout.
Do 10 circles per second for 30-60 seconds (or more if desired). You can keep the same position, or add a challenge by rocking from one side to another.
Quadruped T-Spine Rotations
Quadruped T-spine rotations are an exercise to increase knee stability and flexibility. It helps strengthen legs, make them stable and reliable.
- Start in a quadruped position. Keep your arms tucked and knees beneath your hips.
- Rotate your trunk towards one side while extending the opposite arm out. Look at the extended arm. Come back to the starting position. Do 8 repetitions on both sides. Repeat twice for three sets.
Do this drill regularly to reduce stress on the knee joint. It helps create stability for everyday activities. Improve functional movement patterns. Prime the muscles around the pelvis for squatting or lunging without pain or discomfort. Warm up at least once per week.
Mobility Drills
Want to improve your knee mobility? You can do it at home with simple exercises! Mobility drills will help you move better, reduce pain, and strengthen the muscles around your knee. Here are the best exercises to get you started:
- Lunges
- Squats
- Step-Ups
- Clamshells
- Side-Lying Leg Raises
- Single-Leg Bridges
Wall Slides
Wall slides are an easy and effective way to increase knee mobility. Stand feet hip-width apart, facing away from a wall. Place hands on the wall higher than shoulder height. Slide your back down the wall until you reach a full squat. Chest up and maintain good form.
Come back up, focus on extending both hips and knees. Start with 3 sets of 8 reps. Increase each time until you can do 3 sets of 12 reps with good form. To maintain gains, aim for increasing speed or hold longer.
Cossack Squats
Cossack squats are a great way to boost knee mobility, balance, and stability. Put your feet together, let your knees come apart as you sit into the squat. Alternate with weight on one leg and reach and side bend to the same side. Arms should be up and out for stretching.
This exercise increases flexibility in hips, glutes, and medial joint capsule. It also works your core muscles, like obliques. Cossack squats are helpful for those who want to work on knee stabilizers.
To do cossack squats, stand with feet slightly wider than shoulder-width apart. Toes should point outward. Squat down until thighs are parallel to the ground with knees over toes. Reach out to each side before returning to center. Repeat 10-15 times on alternate sides. Add weight if desired, like holding a dumbbell or medicine ball in both hands. Start light until you get the form right. That way you won’t overwork any muscle group or joint.
Half-Kneeling Hip Flexor Stretch
The half-kneeling hip flexor stretch is great for mobility in the hip and knee joint. You can use it as part of a warm-up or rehab program. Start by kneeling, one knee on the ground and one foot near your body. Push your hips forward until you feel a stretch. Keep your chest up, don’t arch your back. Hold this stretch for 20–30 seconds before switching legs. If you want more intensity, add light weights.
Doing these drills can help restore healthy joint movement. If you experience pain or worsening pain, talk to your health care provider to see if this is right for you.
Strengthening Exercises
Suffering from knee pain? Want to improve knee mobility? To keep healthy joints, you must do strengthening exercises. Such exercises build muscle around the knee joint and provide stability.
Range of simple strengthening exercises exist. Begin slowly, and listen to your body. Don’t overdo it!
Single-Leg Glute Bridge
The Single-Leg Glute Bridge is a simple exercise to strengthen glutes and improve hip neuromuscular control. It’s an effective warm-up drill and promotes healthy knee flexibility. Here’s how to perform it:
- Place one foot flat on the ground, with your opposite leg in a straight line from your knee to your shoulder
- Drive your planted foot into the ground, pushing your hips up
- Increase tempo until you reach 3 sets of 10 with each leg
- To progress, use a resistance band or work unilaterally by elevating one leg on a stable surface such as an adjustable bench or step
This exercise strengthens muscles around the hip and knee, increasing mobility and stability. It also reinforces proper technique for dynamic exercises like running or jumping, reducing joint stress.
Single-Leg Squat
The single-leg squat is great for knee mobility. It boosts lower body control and balance. You can do it with or without equipment.
Start by standing and circling your arms for balance. Keep your chest high and core engaged. Lift one foot off the ground and slowly lower into a squat. Don’t let your knee go past your toes! Aim to go just below parallel with the floor. Drive through your heel to stand up.
Stay safe and use correct form. Gluteus maximus should be engaged throughout each rep. Do two sets of four reps per side.
To make it tougher, add weight or increase reps to:
- 3 sets of 3 at a faster tempo.
Step-Ups
Step-ups are a form of resistance exercise. You need to put one foot onto an elevated object – like a stair or step. Then, lift up your other foot too. To make it more intense, hold weights at your sides. This exercise focuses on strengthening your lower body muscles, like your quads, hamstrings and glutes.
Practice step-ups regularly to get stronger lower body muscles. Plus, this exercise is relatively low impact – perfect for those with joint issues or injury risk. To make it harder, use bands or weights. This helps to improve your balance, muscle endurance and control.
Cool Down
Cooling down is a must after any exercise. Knee mobility drills are no exception. It helps reduce inflammation and quickens recovery time. So, don’t skip it!
After your knee drills, take time to cool down your body. This will lessen soreness, get rid of toxins and prepare your body for more mobility drills.
Foam Rolling
Foam rolling is a simple yet powerful way to improve knee mobility. It’s known as self-myofascial release. It helps to reduce tightness and stiffness in muscle fibers and connective tissue, which limits motion.
To foam roll, find a level and stable surface. Put the foam roller under the targeted muscle group of the knee – usually the quadriceps, hamstrings, adductors, or IT band. Roll forward and back for 30 seconds. Unless it’s for therapeutic purposes under professional supervision, don’t put pressure on painful or tender areas.
When focusing on the area around the knee, be gentle with pressure while rolling. To add more relief, you can use one hand to lightly press down on the leg or thigh while using the other hand to roll with your body weight. This helps to focus on the joint and larger muscles around it.
After these drills, you should feel better with improved range of motion and no pain.
Static Stretching
Static stretching is a great way to improve flexibility, range of motion, joint mobility and overall function. It should be done after dynamic warm-up exercises. When performing static stretches for knee mobility, it’s important to keep the body relaxed and breath steadily. One should always stay within their own range of motion limitations. A medical examination may be necessary if pain is felt.
Two basic static stretches which can help improve knee mobility over time:
- Standing Quadriceps Stretch: Stand on one leg with the other foot slightly in front. Hold onto a support like a wall or chair for balance. Gently push the thigh back towards the buttocks. Hold this stretch for up to 30 seconds before switching legs.
- Standing Hamstring Stretch: Stand with one foot slightly in front, toes pointed outwards at 45 degrees. Keep both legs straight. Lean forward from the hips, without bending. Feel tension through the back part hip/upper part hamstring area. Hold for 15-20 seconds per side. Alternatively, do dynamic versions by pulsing into each movement 10-15 times before switching sides. Do this fully 6-8 reps per side, alternating.
Breathing Exercises
Knee mobility can be tough when dealing with pain or lack of flexibility. To improve and reduce injury risk, focus on techniques that work the muscles around the knee joint. And start with breathing exercises.
To do diaphragmatic breathing, sit or lie down. Put one hand over your abdomen and one over your rib cage. Inhale deeply through your nose. Focus on filling both areas with air. Then exhale slowly through pursed lips. Watch both areas contract back towards the spine.
Do this three sets five times. Focus on increasing air flow. This helps increase lung capacity and optimizes motion patterns at the knee.
Frequently Asked Questions
Q1: What are some simple exercises to improve knee mobility?
A: Some simple exercises to improve knee mobility include calf raises, wall slides, and single-leg squats.
Q2: How often should I do these drills?
A: It is recommended to do these drills three or four times per week.
Q3: Are these exercises beneficial for people with knee pain?
A: Yes, these exercises can help improve knee mobility and reduce pain.
