How to Improve the Range of Motion in Your Knee Through Exercises

The knee is the largest and strongest joint in the human body, and as it plays a crucial role in walking and running, it must be able to support your entire weight. Knee injuries are among the most common musculoskeletal injuries for people of all ages. Injuries and age can decrease range of motion in the knee, making activity difficult. Stiffness, pain and swelling are all signs of decreased range of motion. To return the knee to its maximum functionality, it is important to perform knee-specific exercises.

Things You'll Need

• Towel

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Instructions

Heel Prop

• 1

  Place a folded towel on the floor. You can use a pillow or other elevation device if you do not have a towel handy. Whatever you use, make sure it is firm because it will support your leg during this exercise.

• 2

  Sit on the floor so that the towel is even with the heel of your leg with the weak knee.

• 3

  Lift your leg and place your foot on top of the towel so that your heel is supported by the towel. Allow your knee to naturally move to a flattened position. This position is referred to as zero degrees because the bend of the knee is flattened. This exercise may be very uncomfortable initially, and you may need to perform it several times before you can successfully move your knee to zero degrees.

Heel Slide

• 4

  Sit or lie down on the floor. Clear the area around you of any debris or large objects so that you have plenty of space to move.

• 5

  Place the foot of your leg with the weakened knee flat on the floor.

• 6

  Slide your foot toward your buttocks. Try to go a little further each time, but do not force the knee into a position. Stop immediately if you feel pain, burning or stinging sensations.

Leg Raise

• 7

  Sit in a chair. Place your feet flat on the ground. Look straight ahead and straighten your back. Proper posture is an important aspect of proper knee mechanics.

• 8

  Place a rolled towel under your knee. The towel will help support your knee throughout the exercise.

• 9

  Lift your foot off the ground slowly. Continue to lift your leg until it is fully extended in front of you.

• 10

  Repeat this exercise 10 times. When you have built up strength in you knee, you can increase the difficulty of the exercise by wearing ankle weights or using a resistance band while performing the exercise.