Range of motion refers to how much your knee joint can move in all three planes of motion, while flexibility refers to the elasticity and extensibility of your knee in relation to the muscles and tissues above and below it. Physical therapist Gray Cook, author of "Movement," suggests that you improve joint mobility first before working on strength and stability.
Knee Movement
Your knees can move in three planes of motion, not just the typical flexion and extension of the legs. They can flex up to between 120 to 150 degrees and extend no more than 10 degrees, which allows some degree of hyper-extension to cushion the knee to avoid injury, according to exercise science professor Susan Hall, author of "Basic Biomechanics." When your leg is flexed at 90 degrees, your knees can internally rotate up to 10 degrees and externally rotate up to 40 degrees. This allows your knees to turn with your ankles, hips and torso when you change direction during a run or walk. In the lateral, side-to-side direction, you knees can only move this way less than five degrees. In exercise training, you should incorporate multiple muscle groups and joints so that knees moves in sync, thereby greatly reducing your risk of injury.
Deep Squat Combo
This exercise works on your full range of motion in your knees, hips and ankles while strengthening your stability in your spine and abdominals. It requires a combination of strength and flexibility to perform this with proper form and control. Stand with your legs about shoulder-width apart, and raise your arms over your head. As you bend forward at your waist, exhale and touch the ground with your fingers. Hold this position to relax your lower back. Without losing contact with the ground, exhale and bring your buttocks toward the ground, keeping your chest up and your heels on the ground. Your hips, knees and ankles should be in full flexion as you hold this deep squat position for three deep breaths. Then raise your arms over your head, exhale and stand straight up without rounding your spine or hunching your shoulders. Perform two sets of five to six reps.
Squats, Lunges and Stepups
Squats, lunges and stepups are three primary movement patterns that are common in most sports and daily activities which require your ankles, knees and hips to move together while maintaining stability in these joints and in your upper body. The squat is lowering your torso and hips toward the ground with both feet planted on the ground about hip-width or shoulder-width apart. The lunge is lowering your body toward the ground with one leg in front of you and one leg behind you with both feet on the ground. The stepup is moving your body from a low position to a higher elevation, which requires full range of motion in your lower body joints. These exercise all require your upper body to be stable and remain upright, and you can perform these exercises with added weights, such as a barbell, dumbbells or kettlebells.
Expert Insight
Fitness professional Anthony Carey, author of "The Pain-Free Program," recommends that you use a foam roller or a massage stick to roll on the tissues and muscles above and below the knees to improve extensibility and to reduce soreness after your workout. These methods reduce tissue adhesions that cause sensitivity and stiffness which may prevent your knees and other joints from moving within their full range of motion. When you roll and you find a tender spot, roll along the affected area gently until the pain subsides.
References
- "The Pain-Free Program"; Anthony Carey; 2005
- "Athletic Body in Balance"; Gray Cook; 2003
- "Basic Biomechanics"; Susan Hall; 2003
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