How to improve the mobility of your joints Remember this slogan, “go to the pain, not through the pain.” It is rarely a good idea to stretch into pain. When trying to restore the range of motion in your knee, it is important to nudge the motion a little bit further every repetition to gain mobility. Forcing the movement or holding the position too long can lead to more pain and limit your willingness (or ability) to do the stretch again. The most effective approach is to stretch within a comfortable range and gradually ease into deeper ranges. Joints respond to frequency, meaning the more often we move our joint, the better it feels and the quicker we recover. Start with gentle stretches to restore the bending and straightening motions until you achieve your maximum range of motion. Starting with 5-10 second holds allows
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