If your knees feel stiff, achy, or painful when you walk, climb stairs, or try to stay active, you’re not alone.

Knee pain is one of the most common issues adults experience as they age. And while many people assume the knee itself is the problem, that’s often only part of the story.

In many cases, the joints above and below the knee are not moving well enough.

That forces the knee to take on stress and movement it was never designed to handle.

The good news?

Improving mobility in the right areas can often help reduce strain on the knees and make everyday movement feel much more comfortable.

In this video, we’ll walk through three simple exercises designed to improve mobility around the knee joint and help reduce pain over time.

The knee is designed to be a relatively stable joint.

Its job is to transfer force and help you move efficiently, not absorb excessive twisting or compensation from other areas of the body.

When the hips become stiff or the ankles lose mobility, the knee often has to make up for it.

Over time, that extra stress can contribute to:

• Knee discomfort
  
• Tightness
  
• Poor movement mechanics
  
• Increased wear and tear
  

That’s why improving mobility above and below the knee can be so effective.
The goal is to help the entire system move better so the knee no longer has to overwork.

In this video, we cover three exercises that help improve mobility around the knee joint:

• Knee Mobility Circles to improve joint awareness and movement
  
• A Hip Flexor Stretch to restore mobility through the hips
  
• Ankle Mobility Drills to improve movement below the knee
  

Together, these exercises help reduce unnecessary stress on the knees and improve overall movement quality.

The first exercise directly targets the knee joint itself.

This movement helps improve joint awareness, circulation, and controlled mobility.

How to Do It

Attach a resistance band to a stable anchor point and place your leg through the band just below the knee.

Step away from the anchor until there is light tension pulling on the knee.

From a split stance position:

• Slowly make smooth circles with the knee
  
• Gently move through comfortable ranges of motion
  
• Fully straighten the knee during each repetition
  

Most importantly: Do not force painful ranges of motion.

Stay within a comfortable range and gradually increase the size of the circles over time.

How Much to Do

Perform:

• 10–20 circles each direction
  
• Clockwise and counterclockwise
  

This drill helps improve movement awareness and mobility within the knee joint.

The hips play a massive role in knee health.

If the hips become stiff, the knees often compensate.

This stretch helps improve mobility through the front of the hip.

How to Do It

Start in a half-kneeling position with one knee on the ground.

If kneeling is uncomfortable, place a pad under the knee.

Sit up tall and brace your core gently.

Then:

• Squeeze the glute of the down leg
  
• Tuck the hips slightly underneath you
  
• Gently push the hips forward
  

The key is to avoid arching the lower back.

You should feel the stretch through the front of the hip.

To deepen the stretch, you can carefully grab the back ankle and pull it upward slightly.

How Long to Hold

Hold for:

• 30–60 seconds
  
• 3–5 repetitions per side
  

This is an excellent exercise to perform daily, especially if you sit frequently.

Limited ankle mobility is one of the most overlooked contributors to knee pain.

If the ankle cannot move properly, the knee often absorbs extra stress during walking, squatting, and stair climbing.

How to Do It

Place a dowel or object in front of your foot.

Keeping your heel down and your core engaged:

• Drive your knee forward past the dowel
  
• Avoid rotating the hips or collapsing inward
  

You can perform the drill:

• Straight forward
  
• Slightly inward
  
• Slightly outward
  

This improves mobility through different angles of the ankle joint.

How Much to Do

Perform:

• 10 repetitions in each direction
  

This drill helps restore ankle mobility so the knee no longer has to compensate for stiffness below it.

One of the most important things to understand about mobility work is this:
These exercises only help if you do them consistently.

Mobility improvements happen gradually over time.

The goal is not to force movement aggressively. The goal is to restore healthy movement patterns little by little so your joints move more naturally.

When done consistently, many people notice:

• Less stiffness
  
• Improved walking mechanics
  
• Better movement quality
  
• Reduced knee discomfort
  

If you’re struggling with stiff or painful knees, the most important first step is understanding how your body moves and where compensation patterns may be occurring.

That’s why the first step for new clients at Mint Condition Fitness is our Thrive-in-5 Assessment Process.

Over five visits, we assess your movement, identify limitations, and begin building a personalized plan designed around your body and goals.

You’ll receive:

• A full balance and fitness assessment
  
• Two personal training sessions tailored to your needs
  
• One recovery session to improve mobility and reduce soreness
  
• A results consultation where we map out your next phase of training
  

This isn’t about masking pain.

It’s about understanding how your body works and building the right plan from the start.

Learn more about the Thrive-in-5 Assessment Process here:
https://mintfit.com/thrive-in-5/