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The Best Exercises for Stiff Knees

If you're looking for the best exercises for stiff knees, look no further than these four movements. These exercises will help to improve the range of motion in your knees, increase blood flow to the area, and strengthen the muscles around your joints.

1. Leg extension: This exercise is great for strengthening the quadriceps, which are the large muscles on the front of your thigh. Sit with your legs straight out in front of you and slowly raise one leg until it is parallel to the ground. Hold for a few seconds before lowering back down. Repeat 10-15 times before switching legs.

2. Hamstring curl: This exercise targets the hamstrings, which are the large muscles on the back of your thigh. Lie on your back with your legs straight and place a resistance band around your ankles. Slowly curl one leg up towards your buttock, keeping your other leg straight on the ground. Pause at the top of the movement and then lower back down. Repeat 10-15 times before switching legs.

3. Hip abduction: This exercise works the muscles on the side of your hip, known as the abductors. Stand with your feet hip-width apart and lift one leg out to the side, keeping it straight. Hold for a few seconds before lowering back down to starting position. Repeat 10-15 times before switching sides.

4. Knee flexion: This exercise helps to improve flexibility in your knee joint by stretching out the muscles and tendons around it. Sit on the ground with your legs straight out in front of you and slowly bend one knee up towards your chest, keeping the other leg straight. Use your hands to hold onto your ankle and pull your leg in as close to your chest as you can. Hold for a few seconds before releasing and extending your leg back out. Repeat 10-15 times before switching legs.


5. Performing these exercises regularly will help to improve the range of motion in your knees and reduce stiffness and pain. If you have any concerns or are experiencing severe pain, consult with a doctor or physical therapist before beginning any new exercise routine.


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