Getting down on one knee, whether it is to play with a grandchild, tend the garden, or just pick something up, gets harder as we age. But according to Will Harlow, an over-50s specialist physiotherapist, this is not something you simply have to accept.
Harlow explained to 10Almonds that the trouble with kneeling usually comes from one of four places: limited flexibility in the knee, not enough leg strength to push back up, pain when pressure hits the front of the knee, or restrictions left over from a previous knee surgery.
The good news is that targeted exercises can help with each of these. Here are three that Harlow recommends:
Three Exercises to Work Back Toward Kneeling
- Knee flexion in lying: Lie down on your bed. Press your stiff knee gently into the mattress to straighten it, then slowly bring your heel toward you until you feel tension, but stop before any pain.
- Mini squats: Hold onto something stable. Stand with your feet about shoulder-width apart, push your hips back, and slowly bend your knees as you lower yourself down in a controlled way. Then return to standing.
- Assisted split squats: Hold onto something stable. Place one foot forward and the other behind you with your toes on the floor. Slowly lower your back knee down onto a stack of soft towels. Push back up through your front leg. Over time, you can remove towels one by one and gradually reduce how much you rely on the support.
A Word About Knee Replacement or Surgery
If you have had knee surgery, check with your doctor before starting these exercises. What is right for you depends on the type of surgery or injury you had. That said, Harlow notes that a knee replacement does not automatically mean kneeling is off the table permanently.
One more thing worth knowing: regaining the ability to kneel can take weeks, or even several months. That timeline depends on whether your main obstacle is flexibility, strength, or pain. Gradual progress and sticking with it are what get you there.
For anyone who wants to go deeper on knee health, Harlow points to Treat Your Own Knee by Robin McKenzie. McKenzie was a physiotherapist with 40 years of practice and is widely read by English-speaking physios. His approach is well-respected in the field.
