Tip 1: watch your range of motion

Often you have a good side (right leg/left leg) and a lesser side (right leg/left leg). Use your good side as a comparison.

Tip 2: Test your range of motion

• Lie down on a bed or couch and try to relax first
• Pull your leg all the way to you (bend)
• Extend your leg all the way out (extend)
• Then do the same with the other leg

Tip 3: Move, but be kind to yourself

Do you notice a big difference between the two legs? Do you feel pain? Or are you not getting far? Then it is wise to make more movements with your legs. For example, cycling, running, dancing, and other sports where your legs bend and stretch.

Tip 4: Be careful after knee surgery or injury

If you have had surgery in the past or if there is any other reason why your knee range of motion is reduced, it is important to exercise caution. In this case, it is also wise to contact a physical therapist. He or she can help you safely increase your range of motion.

Tip 5: Improve your range of motion: bending

Now that you've figured out whether you have a lot or little range of motion, you can start increasing it. Exercises to increase your range of motion, bending are listed below:

• Lie down on a bed or couch and try to relax first
• Pull your leg all the way in (bend) and hold for 20 seconds or straighten and bend your leg for 20 seconds

Tip 6: Physiotherapist techniques

There are a number of proven physical therapy techniques, such as the 'Mulligan' technique, where a physical therapist increases the range of motion of your knee. You can also do this yourself with instructions from us. This technique helps, for example, with meniscus problems.

Tip 7: Improve your range of motion: stretch

In addition to bending, you may also have difficulty stretching. In that case, you can do the following exercise:

• Sit on a chair or sofa and place your feet on a chair, preferably one that rolls
• You can then stretch and optionally lightly push on your leg to improve the stretch or you can stretch and then return to the more relaxed position of your legs.

Tip 8: Try to include the exercises in your daily activities

You don't have to plan time off in your calendar to do these exercises. You can do these exercises while working, watching TV or lying in bed. For example 10 sets during work, 10 sets while watching TV, and 10 sets in bed before going to sleep. You can also start with just 10 sets before bed.

Tip 9: The meniscus test

The meniscus is the soft part (type of cushion) between the knee bones. To test whether this is bothering you, you can bend your knees and try to get out of the window. Does this hurt? Then you probably have problems with your meniscus. In addition, you could stand on one leg and keep your balance by, for example, holding a chair. Then you move the leg obliquely back and forth in the air. If you feel pain, there is also a good chance that you have problems with your meniscus.

Tip 10: Choose a Physio and Knee Specialist

Physiotherapy Paul Veen is a physiotherapist and knee pain in Rotterdam. Are you looking for a physio and knee specialist? Then you are in good hands with us. Our expert physiotherapists examine the pain in your knee and come up with a tailor-made treatment. In addition, we are friendly and offer personal guidance.