Скачать или смотреть Mobility Routine for Stiff Knees

When my knees were really stiff following my meniscal tear (March 2021), I wish someone would have given me...

A really simple routine that would start improving my knee mobility and reduce the stiffness.

If I could go back and help my younger self, this is what I'd do:

1️⃣ tibial rotations (1 set x 5 rotations/leg)
improves the ability of our tibia (shin bone) to rotate from side to side (improved tibial rotation = improved ability of our knees to bend)
focus on turning the top of the tibia from side to side

2️⃣ 1/2 kneeling knee flexion lift offs (2 sets x 10 repetitions/leg)
strengthens the hamstrings (which helps the knees bend)
hold each repetition for 3 seconds

3️⃣ Straight leg calf raises (2 sets x 10 repetitions)
strengthens the gastrocnemius (part of our calf muscle which helps the knees bend)
hold the stretch part of the calf raise (5 seconds) for ankle mobility gains

4️⃣Split Squats (3 sets x 10 repetitions/side)
improves flexibility of the quadriceps muscles (which helps make bending of our knees easier)
use a yoga block as a target for the rear knee; set at a height such that no knee pain is felt; as quadriceps become stronger & more flexible, lower height of yoga block until you're able to do split squats with knee on the floor
focus on feeling the stretch in the quadriceps muscles OF THE BACK LEG every repetition
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This routine can be completed 2-3 times weekly for knee mobility gains 👌

Will you give this routine a try? Comment "KNEES" 👇