Can You Pass This Knee Test? Mobility and Strength Routine

Here's a quick test. If you can't touch your knee and step back up to a step down, you have a knee issue. Let's break it down. Now that first one was aggressive. So let's start with something very small, like a doorway or a staircase in your house. If you bend forward and you feel too much pressure and your knee hurts, we've got to start working on the mobility and the stability of that knee. Step 1 is mobility. We need to mobilize the ankle first in the front of the ankle. A lot of people get an impingement there. So we're gonna do this ankle mobilizer stretch. 5 to 10 times. The other restriction you can have is in the calves. So we're gonna stretch out the calves just like so and release the back of the knee. The next place that can get restricted is the hip flexor or the quad. So this is a simple stretch here that can open that up. Now if you wanna advance it, prop your foot up on a couch, and then you'll feel a greater stretch in the quad and hip flexor and the knee. Next, we're gonna strengthen. We're gonna start with the backside of the knee and strengthen the hamstrings by doing a stiff-legged bridge. You're gonna come up and squeeze. Now if this causes pressure to your knee, come in and make it more of a glute bridge where you're just going from here first. The next thing we're gonna do are some air squats with an assist. So you're doing basically a box squat. Sit and then come back up or a sit to stand. Now this is all based off of not knowing you. You definitely need an assessment if you have knee pain. That we could do at resetu.com. But for the general knee, this should help. Last but not least, we're gonna actually do the step down, but we're gonna create balance and stability with our hand and use a small step. Now you can do this whatever pain-free range of motion you can get into, and this should help strengthen your quad and take pressure off the knee joint. Do it 10 to 20 times, whatever your body can handle.