Over 60? A physical therapist says this is the one mobility habit to add if your knees feel stiff

If your knees feel stiffer than they used to, you're not alone. It's common to notice more aches, tightness and reduced mobility in this area as we age, whether that's after a long walk, first thing in the morning or after sitting down for a while. But rather than dismissing creaky knees as simply “getting older”, we can build daily mobility habits that will keep our knees moving comfortably, in our 60s and beyond.

And it doesn’t require much of our time, either. Leah Upton, Physical Therapist at Recover Physio, says that one exercise, done consistently, can be enough to reduce aches and pains in our knees.

“Heel slides are a simple, low-impact exercise that gently move the knee through its range of motion,” she explains. “They’re a great way to reduce stiffness, improve joint lubrication, and make everyday activities like walking, climbing stairs, and getting out of a chair feel easier.”

If your knees have been bothering you lately, try adding heel slides to your daily routine. They’re a simple, accessible move that can be done easily at home. Below, Upton breaks down how to do heel slides correctly, and a couple of tweaks to make them easier or harder if you need to.

You only need one move to improve stiff knees, according to a physical therapist

How to perform heel slides:

• Lie on your back or sit with your legs extended in front of you.
• Slowly slide your heel towards your glutes, bending your knee as far as is comfortable.
• Pause for 2–3 seconds at the end of the movement.
• Slowly straighten the leg back to the starting position.

Repeat 10–15 repetitions on each leg. Perform 1–3 sets daily, moving smoothly and avoiding sharp pain.

Make it easier:

• Place a rolled-up towel or plastic bag under your heel to reduce friction.
• Perform the exercise on a bed if getting onto the floor is difficult.
• Only bend the knee through a comfortable range.Use a band or belt to assist the movement.

Make it harder:

• Use a resistance band or belt around your foot to gently pull your knee into a greater range of flexion.
• Hold the end position for 5–10 seconds before slowly returning to the start.

The benefits of heel slides

Want to know more about the benefits of heel slides? Below are the results you can expect from adding this low-impact mobility move to your routine.

• Improve knee mobility: Heel slides gently move the knee through its range of motion, helping to reduce stiffness over time.
• Promote joint lubrication: Repeatedly bending and straightening the knee encourages the movement of synovial fluid, which helps lubricate the joint and reduce friction.
• Support everyday movement: Better knee mobility can make daily activities like climbing stairs and getting into bed feel more comfortable.
• Maintain lower-limb flexibility: Although the focus is on the knee, heel slides also gently move the hip and engage the muscles at the front and back of the thigh, helping maintain flexibility throughout the leg.

The bottom line

If your knees have started to feel stiffer with age, adding heel slides to your routine is a simple place to start. They take just a few minutes to do, require no equipment, and can help keep your knees moving comfortably. As with any new exercise, work within a pain-free range of motion and gradually build up as your mobility improves.

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