4 Exercises to Improve Knee Mobility

Today’s video covers the four movements that are possible at the knee joint and exercises that can be used to improve mobility if you notice a limitation in range of motion.
Knee mobility restrictions can occur following surgery, injury or immobilization. Extension (knee straightening) limitations are typically more common than flexion mobility issues when discussing the knee. In this video, I have shown techniques for knee flexion/extension and internal/external rotation deficits that can be implemented if you are dealing with such a problem.
My new book contains rehab exercise program for the 50 most common injuries and pain issues, including several knee issues (patellofemoral pain, IT band pain, patellar tendinopathy, arthritis, meniscus tears and ligament tears. Click the link to learn more. a.co/d/0HDOdYI

[@jname9368]

Hoping these can finally help. Have had knee issues since I was 13, am 24 now, and it's impacted everything athletically I wanna do. Lift weights? Knee weakness causes imbalances. Cycling? Improper mechanics. Running? (which is the worst one) Knee weakness that has a knock on effect and causes shin splints

[@KingTForJesus]

These help at all?

[@mynameismonaka]

Do you have any advice for a teenager to prevent any knee pain from growing serious? Thanks

[@Chounubis]

I pray for you, man. Have had terrible issues with constant/perpetual knee pain - cartilage related, which is worrying (did a LOT of cycling and running since 16; 27 now)

[@tramethozeine]

Have these helped?

[@mom2mx220]

Check out the Knees Over Toes Guy. Just google him.

[@troxlerh437]

Thank you for the tips!! I had knee surgery because of a right knee cap fracture back in February. I've been in PT for a while now and my range of motion for bending my knee still needs work! My incision has completely healed! Any suggestions for getting better range of motion in my knee when sitting and standing??

[@karpuragauram108]

Fantastic! Thank you 🙏

[@LoveyCoD]

@1:00 Flexion and Extension of the Knee @1:45 Exercise for better flexion @2:20 Extension of the knee @2:30 Exercise for better knee extension @3:00 Stretch for better extension of the knee @3:55 External and Internal Rotation @5:05 Exercises for better Internal and External Rotation

[@Player_g1]

Really appreciate you I didn't regret watching at all very straight forward and informative great work new sub

[@RehabScience]

Thank you!

[@LucidMadeIt]

Thank you so much for this great video!! Question please, about how long should one wait after an injury to begin these? Thank you!!

[@DailyPrayerwithBrucewin]

Thank you very much. Wow thanks

[@jamesiron4010]

I'm going to have to try all your exercises. My nephew and I had a competition of "who can kick the ball highest in the air", and after kicking the ball my leg has never felt the same. Whenever I squat there's a popping, and when walking there's a slight kink in my leg. These exercises made me closer to understanding what quite could be wrong. Thanks!

[@RehabScience]

Glad the video was helpful! You might also try the exercises in my ‘knee stability’ video.

[@bama6203]

But did you win, though?

[@stiwarencarnacion1511]

I practice martial art and I need more mobility in the right Knee, thanks for the video, greetings from Dominican Republic 🇩🇴

[@RehabScience]

You’re welcome 👍

[@POV18]

Amazing video!!! Just recently had an injury and this has helped me sooo much. Thank you!!! I do have a question: my outside knee sac, bursa, has liquid in it. I noticed that I moved my leg internally possibly too quickly and that's when I had stiffness. Now, would that be my knee joints or was it my tband being too tight??

[@royk5821]

Going to try this. Need more knee flexibility.

[@ITFAcademy]

I’ve done this for 2 days and I’m already back dunking after not being able to bend my knees without them hurting! Thank you!

[@RehabScience]

That's awesome! I'm glad the video was helpful!

[@banasospelon]

ARE YOU FOR REAL? DAWG

[@ITFAcademy]

@@banasospelon yes man, helped with the pain and flexibility a lot

[@nicholaswoel-nogueira4074]

I’m like I know I can’t be the only hooper here

[@marcobeccari7542]

great video! Thank you for sharing

[@RehabScience]

You’re welcome!

[@sunadkurti1339]

Hello, thank you for your videos. I had a question hoping you could answer.. So I tore my ACL like 3 years ago, but as I was recovering from it.. I had heavy commitments at work and I couldn't completely work my way to full recovery. Although knee is relatively stable now, I play soccer occasionally and its holding up well.. but the only thing that has remained.. is that I wasn't able to recover full ROM, so I can only bend the knee around 95-100 degrees I believe.. I have no problem with straightening. Question is, do you think full knee bend can be achieved with exercises even after 3 years of initial injury? Because m afraid if I can damage it in a way if I try to bend it further? Thank you :)

[@lilygermany]

Wow That´s wonderfull. Thank you ❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤

[@RehabScience]

You’re welcome!

[@starlord3535]

Thannks

[@jacksonoylear3955]

Thank you!

[@RehabScience]

Welcome!

[@reza_dc2]

Great video ~ Thank you ~

[@RehabScience]

You’re welcome!

[@ch3aybaboch3ayb10]

شكرا لك

[@RehabScience]

Welcome!

[@soumarupmondal1113]

Sir after PCL injury rehab please

[@nitsuj9509]

So grateful for this.

[@RehabScience]

I’m glad it was helpful!

[@cihandemir7234]

@@RehabSciencelütfen altyazıları Türkçe diline de çeviri yapar mısınız

[@janesworld1577]

Thank you for such an in-depth informative video -- I was in a car accident almost 15 years ago - I lost the bottom 1/4 of my right kneecap and was told I'd never have full range of motion ... I worked hard to get it all back - and I did ... I was also told I'd never run again ... well, NEVER say Never, right? I have since run 9 marathons, 24 halfs and countless other races - and am now training for the full ironman (again, dnf'd in 22) ... ANYWAY ... my knee has been feeling super stiff lately and clicking when I go down stairs ... it also has a lot of 'crunching sounds' when I bend it ... which I'm attributing to scar tissue build up - which is probably causing the stiffness ... anyway - long story, short ... I'm definitely going to start doing these exercises - I believe it will really help me. THANK YOU!!!✌

[@RehabScience]

So amazing! I’m glad you didn’t listen to those statements and are back functioning at such a high level! Besides the exercises in this video, you might try the exercises in my knee clicking and popping video below. kzbin.info/www/bejne/o3qYf4xpqsmib80si=c093nArRjnkpgbTQ

[@janesworld1577]

@@RehabScience Thank you so very much! And I will definitely check that one out too ... glad I came across your channel! Peace!

[@BellahBoo]

How come my uninjured knee stopped gaining full mobility? It hurts to bend all the way now and I was able to do it with no problem not too long ago

[@deborahdarcy6268]

I thought it was the upper calf that was tight the past year. but the 2nd one It is pulling that I can not even let my left leg go straight down without the stretching pain. last week my leg was so swollen the calf felt like the skin was too tight, slept 35 hours and late in the week was limping, I am better after having a biologic infusion on Thursday but I have very weak legs it seems, the calf wants to give out as does the upper leg. I am wondering because I have A.S. if its all the tendons. I was having problems walking with a straight leg. I also tried to dig up iris over a week ago and had pain in my hip. I will have to try that second one, maybe its the knee and not the tendon attaching the calf.

[@disc06]

I am looking for exercises to improve my overall legs flexibility for squats. Hopefully this will help

[@RehabScience]

I would recommend also trying the exercises in my hip stretches for pain video. These will help with hip flexibility, which will help with squatting. Here’s a link to the video. kzbin.info/www/bejne/mpzLhq2Qn6hngbM

[@disc06]

Awesome, thank you! Your channel seems to be a good source for overall flexibility, i'll dig into it. I'll probably add your ankles exercices to my legs routine.

[@samratwadhwa769]

Can you tell some exercise for teens with osgood schattler

[@sruthisru1691]

Hai hello...thank u for this class ,,,,i have a doubt....now iam in bed rest because of a tibial platue fracture...after removing cast now the dictor told me to do some mild exercises for bending my knee joint...can i do this ??still i hve fracture pain.....

[@skwarrawks8711]

Hey Dr. Tom, Im starting school at USC's DPT program soon and was wondering if you had any friendly tips! thank you

[@RehabScience]

Congrats on getting admitted to a great program! My biggest piece of advice is probably to really put yourself in the mindset of studying and going to classes with the intention of shaping yourself as a future clinician rather than just trying to memorize information for exams. Besides that, I would treat your DPT program like a full-time job and try to avoid taking on other major commitments. The program really takes up most of your time, and when you’re not at class, you’ll be studying. Having said this, definitely make sure to allocate time for fun on the weekends and exercise on the weekdays. It’s all about being disciplined with your schedule.

[@skwarrawks8711]

@@RehabScience Awesome, thank you so much for that! truly appreciate it

[@tonyfeldscher2209]

If I still have swelling can I do these?

[@klertway6092]

Looks like third exercise will be a solution for my broken tibia.Thanks for sharing.

[@RehabScience]

No problem! I’m glad the video was helpful.

[@pennyc7064]

I have pain in the back of my left knee. This pain comes and goes due to sitting for long periods of time when sewing. Are these exercises good for back of knee pain or do you have another video you recommend. I also stand for long periods of time with my job.

[@RehabScience]

These exercises would be good to try, but I would also recommend trying the hamstring and calf exercises in the videos below. kzbin.info/www/bejne/eGbLdYSenZWrhas kzbin.info/www/bejne/m2aXaKmafJ51fKM

[@jennifersweeney6742]

When I sit on the floor in a straddle position (one knee bent, foot touching inner thigh of my other leg), I feel a lot of tightness in my bent knee. Will the internal & external rotation exercises help with this, or can you recommend other moves that will help when I sit in this position?

[@RehabScience]

The exercises in this video should help, but I would also recommend implementing the exercises in my hip mobility video below. When hip mobility is reduced, it will sometimes create discomfort in the knee when in a straddle position. kzbin.info/www/bejne/p6vamIx-f791pdksi=HGzxQhPHCiDimfbg

[@ailleurd]

I'am 62, male...I like walking in the mountains (I live in Corsica) . The path is bad with gliding stone and big height. I got a big pain on the left knee when I get down. I went to the doctors, did X-ray, nothing, and I take corticosteroid for few days. Its better but I feel a small pain when I go down stair...in the City where I'm living is full of stair.. Which exercises I can do? Thanks you, Have a good day..

[@banasospelon]

This works if i have osgood schlatter? (Lump in my tibial tuberosity)

[@j.b.8546]

Just got diagnosed w Patella inflammation, cant workout til i see doc agajn in a week No idea what to do. He said rest and ice.... naproxen too

[@RehabScience]

If you have patellar tendon inflammation, you will want to strengthen the patellar tendon gradually once your pain has calmed down. Here is a link with a few example exercises. kzbin.info/www/bejne/iqTCiYeHltJ6e9Usi=UYi8uDOmBIFEvMgH If the pain is related to the joint behind your patella, which is called patellofemoral pain, then you would want to try the exercises in the following link. kzbin.info/www/bejne/mJurdWCpjrl5ppYsi=Ec7gSSQfkaHUqDv0 Both of these videos only include a few example exercises. If you want more comprehensive programs, I would recommend getting my book as it has comprehensive programs for both patellar tendon pain and patellofemoral joint pain. Book Link: Rehab Science: How to Overcome Pain and Heal from Injury a.co/d/iu3ZjoF

[@francescovalenti8183]

Hi, thanks for the informative videos. It seams that your knee is popping at 1:43 . My knee does the same when I bend in the same position. It began to pop since last year without a trauma. I’ve no pain even if I cycle or hike for hours. Mobilization can help? Have I to be worried?

[@RehabScience]

Knee popping or a crepitus like this is quite common and nothing to be worried about if you don’t experience pain, or haven’t suffered a recent trauma to your knee. More recent research actually suggests that this popping sound may be a sign that the joint is well lubricated.

[@sohailaishak7104]

Hi.. just wanna ask, if patient have limited knee range of motion d/t c/o feel like something "locking" inside their knee (area of supra-patella) during knee flexion, how we want to manage it beside we do patella mobilization and stretching?

[@RehabScience]

If something is physically blocking the movement, you may need to have imaging done to make sure there isn’t a more significant meniscus tear. If it’s just a feeling of locking, then posterior tibial glide mobilizations can help.

[@kulwindersingh-mz9nj]

Hi i had meniscus tear surgery done on my right knee and even after one year now , i don’t feel confident bending my knee . It always feels like knee gonna lock again . Would mobility exercises work for me?

[@RehabScience]

Mobility exercises could be helpful. However, you would also likely benefit from seeing a skilled orthopedic physical therapist who can mobilize your knee with their hands.

[@WorldKnowledgeHindi777]

I have petela syndrome,, so I can do these excercise

[@Majijxxs]

do i have to be on the floor for the first one or can does it have to just be a flat surface

[@RehabScience]

You just need to be on a flat surface.

[@gaucheriuzquilaton2541]

I hope it helps my knee pain Im only 26 and I can’t enjoy playing basketball because of this.

[@Sakura-tz1yi]

Here I am trying to strengthen my knees to stop the popping sounds ,never had them before all of a sudden my knees started popping 😢

[@RehabScience]

The mobility exercises in this video could be helpful. Also, my knee cracking and popping video under my knee playlist has other exercises that often help with these knee joint sounds.

[@ITFAcademy]

Yeah, you just got a subscriber

[@RehabScience]

Thank you!

[@alexiswoods4608]

Does anyone know one that can help people that can’t bend all their knee back, due to a car accident I cannot bend my knee all the way back

[@SejalPatel-cu2ut]

Hi!can you please make a video to alleviate pan anserious bursa and its inflammation. I am suffering from long.

[@RehabScience]

Sure, I will try to do one later this week.

[@RashmiSharma-kj7xg]

Trying this exercise as I had a sudden jerk in my leg and due to pain unable to fold it

[@TDC145]

I'm having pain running at times were the exercises any good

[@WYKLO]

I had no idea knees could rotate like that

[@RehabScience]

Most people don't know that the knee joint can also rotate.

[@blunderless]

for some reason i could never do leg raises or kick high bc my knee will bend when my leg is at a certain angle. do you know what that is?

[@RehabScience]

If your leg is out in front of you, the bend is probably due to tightness in your hamstring muscles. As your hip moves higher into flexion with your knee straight, the hamstrings are put on tension. When they hit their maximum flexibility point, it will cause your knee to bend.

[@blunderless]

@@RehabScience awesome! thanks

[@santoshkumar-ql4be]

Sir pls suggest exercise, my knee patella surgery before 20 days

[@taimoormir5609]

I have a car accident 3 month ago. It didn't fracture or damage by ligament. But when I bend my keen I feel alot of pain. And sometime it becomes stiff from backside. Will you exercise helpful for me?

[@RehabScience]

Yes, these exercises could help you. I would give them a try for a few weeks and see if your symptoms improve.

[@taimoormir5609]

@@RehabScience thanks for your response

[@sach4997]

i literally never had a knee mobility is that normal?

[@Stoics_Hub]

When i try and bend my knee, it feels like my hammy just gets tight and i can’t bend anymore.

[@nitavega3]

I do it but I don’t feel it stretching at all

[@RehabScience]

If you have full knee range of motion, then these won’t feel like much of a stretch and probably aren’t necessary for you to do.

[@CrTe]

Moment, when you can easily press heel to buttock, but can't rotate knee.

[@thuneshkhairwar3726]

I don't why you look like Ryan Gosling

[@RehabScience]

😆😆

[@jafarn3861]

Talk less:Work more