Do Your Knees Feel Stiff or Achy When You Try To Move?
If you're over 50, you're not alone. Knee pain can make everyday activities feel like a struggle.
But with the right movements, you can reduce pain and get back to doing the things you love.
Watch the video below to learn 3 simple and effective exercises to relieve knee pain and stiffness.
And the best part? All you need is a chair!
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Exercise 1: Full Lower Body Mobilization
When you move in real life, your knee doesn’t function alone. Your hip, knee, and ankle work together.
This first movement helps improve mobility in all three areas.
How to Perform:
- Place one foot flat on a chair, keeping your knee over your toes and your heel on the floor.
- Drive your knee forward as far as you can comfortably.
- Rock back onto your heel, allowing your toes to lift and pulling them towards you.
- This movement stretches the calf, hamstrings, and mobilizes the sciatic nerve.
- Repeat this back-and-forth motion 10 times.
Exercise 2: Hip Rotator Stretch
Many people experience knee pain because their knee collapses inward during movement. Stretching the hip rotators can help prevent this issue.
How to Perform:
- Sit in a chair and cross one leg over the other.
- Gently push down on the crossed knee to stretch your hip rotators.
- Add a small push and pull motion at your knee joint.
- For a deeper stretch, lean forward slightly.
- You can also perform this stretch while standing with your foot placed on a chair.
Exercise 3: Rectus Femoris Stretch
The rectus femoris is one of the quadriceps muscles that crosses both the knee and hip.
Stretching it can help reduce knee stiffness and pain.
How to Perform:
- Place one foot on a chair behind you.
- Push your hips forward while squeezing your glutes.
- You should feel a stretch in the front of your thigh.
- Hold this position for about 60 seconds.
- If needed, hold onto a chair or wall for balance.
Conclusion
These three exercises can help improve mobility and relieve knee pain and stiffness.
However, something caused your knee pain and stiffness to start in the first place.
If you don't figure out what that is, the problem will keep coming back.
And it's not "just arthritis", because something had to have caused that too.
It's also not that you're "just getting older", because there are many people in their 80s that are able to live active, vibrant, and relatively pain-free lives.
Want Long-Term Relief From Knee Pain and Stiffness?
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