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How to assess your knee mobility at home

By Dustin Davis

on Jan 19, 2024

Dustin Davis shares a quick knee mobility assessment you can do from home.

Because your knee is the main joint in your leg, many leg muscles affect your knee’s health and mobility. When certain muscles in your leg are tight or tender, it can put undue strain on your knee. 

That’s why it’s important to stretch out the muscles that affect the knee joint and strengthen them for future use. Once you have taken these necessary steps, you should see increased mobility throughout your knees. 

In this Selkirk TV episode, Certified Teaching Pro & NASM Corrective Exercise Specialist Dustin Davis shares a few exercises that can help you track your knee mobility. 

How to assess your knee mobility

You can assess your knee mobility from home on a regular basis to help keep track of your personal progress, and there are a few ways to do so. One of the easiest ways to track your knee mobility is with knee circles. 

Kneel on the floor as if you are proposing to someone, with your right knee on the ground. You may place a towel or pillow under your right knee for support. 

Now, place both hands on your left thigh, just above your knee. Slowly start circling your counterclockwise. You can make as big or small of circles as you’re able — the only criterion is that you keep your heel on the ground. 

Once you’re comfortable with your counterclockwise circles, start circling in a clockwise direction. Repeat the motion on both legs.

As your knee mobility improves, you should be able to make bigger circles. You’ll also find that the motion is more comfortable. 

Download the Selkirk TV app HERE to watch the complete episode and many other Selkirk TV original shows, podcasts, lesson series from the pros, and much more.
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