How to Increase Knee Range of Motion?

How to increase knee range of motion is a dilemma that many knee pain sufferers experience after a knee injury or knee surgery where scar tissue is building up and preventing full extension and/or flexion of the knee joint.

This is a common question I get from knee pain sufferers after a knee injury or surgery.

“Bill, how do I increase the range of motion in my knees?”

Conventional thinking is the knee joint must be stretched to either break down scar tissue or lengthen tight muscles like the quads, calves or hamstrings.

Before that is done we must take a step back and make a distinction on knee range of motion and look a little more closely at the knee joint.

There’s Actually Two Types of Range of Motion in the Knees:

1.) Anatomical Range of Motion

2.) Comfortable Range of Motion

The anatomical knee range of motion is what most people are familiar with and doctors and physical therapists measure progress in the knee. Which a common knee range of motion in the measures from 0 degrees in extension to 150 degrees in flexion.

They even have a fancy schmancy tool called a goniometer to measure the degree knee range of motion in the joint.

Unfortunately, what’s never taken into consideration by doctors and physical therapists is whether or not the knee hurts in that range of motion.

Now let’s look at the comfortable knee range of motion. This is the range of motion the knee can easily move in without help, force or increase in pain in the joint.

The comfortable knee range of motion is usually contained within the anatomical knee range of motion. Here’s the cool part about the comfortable knee range of motion. The more we create “Pain-Pattern Interrupts” in the comfortable knee range of motion the more the comfortable range of motion increases.

Given enough time, energy and effort creating “Pain-Pattern Interrupts” in the comfortable knee range of motion. The comfortable knee range of motion eventually matches the anatomical knee range of motion. The reason this happens is when you create a “Pain-Pattern Interrupt” in the knee by getting the pressure off of the nerves the width of an eyelash. The knee feels safe, supported and listened to enough to stop “hold on” and protecting the knee from further injury.

This is a distinction that must be studied and worked a little bit every day to completely eliminate chronic knee pain and to regain complete knee range of motion.

Click here to learn how to create “Pain-Pattern Interrupts” and increase the comfortable knee range of motion today!

The Knee Pain Guru
The Knee Pain Guru

Bill is “The Knee Pain Guru” and The Best in the World at Eliminating Knee Pain without Drugs, Shots or Surgery.”

He has over 26 years of martial art and body work experience understanding movement and tensions patterns that lead to physical pain.

Bill’s believes the nervous system is the key to the body’s healing and the bridges the gap between what we currently know and the infinite possibilities of what we don’t know yet how the body can heal itself. Coupled with comfort this combination creates the shortest distance between a life riddled with pain to a physical life fully mobile and self expressed.

“You can’t think your way out of pain. Pain is not rational and doesn’t care what you think. You must feel your way out of pain through comfort. Through the weeks, months and years of injury and compensation patterns built up in your body limiting your movement and making you feel older than your years.”

His unique ability of identifying the blocks that keep people stuck in pain and skillfully removing them allows for lasting change and a new reality for his clients…

36 comments on “How to Increase Knee Range of Motion?

  1. I’m 6 weeks out out tkr. I went from 55* rom bending my knee to 73* in just the last three weeks. I seem to be short of the 90* my doctor expects at this time frame. I do PT three times a week and 3 times a day at home I go through my bending and straightening exercises. PT has brought up the idea that my doctor may need to bend my knee under anesthesia. I don’t want to go this route since it will set me back again with PT. In your experience is six weeks enough healing time to require a manipulation? Please advise. I am nervous and scared.

    • Hi John

      Yes, I’d be nervous too if that’s what my options were…

      Here’s another one:
      Check this out from my good friend, Jonathan Bender…

      I’ve had other clients who have had knee replacements have success with Jonathan’s product.

      Go here to check out what Jonathan has to help —>


      Call 888-224-6160 and mention “kneepainguru” code for 5% off the “JBIT”

      Keep me posted as to how it goes.


  2. My son (11 years old) had a eight plate surgery, after the surgery (done 3 months ago) he has lost range of motion, so much so that he can’t climb up and down stairs or run, can you help improve his range?

  3. Went through ACL and dual meniscus repair about 8 weeks ago. Currently at 119 deg R.O.M with machine assistance, and only about 100 +/-5 R.O.M unassisted. What is usually the recovery time for full R.O.M and how long can I expect usually before I can return to competing/fighting and events like Tough Mudders and Spartan Races?

    • Have you had knee surgery? Still, have knee pain? Are you struggling to get a full range of motion?

      I just got this email from Robert on increasing knee range of motion after ACL surgery…

      Went through ACL and dual meniscus repair about 8 weeks ago. Currently at 119 deg R.O.M with machine assistance, and only about 100 +/-5 R.O.M unassisted. What is usually the recovery time for full R.O.M and how long can I expect usually before I can return to competing/fighting and events like Tough Mudders and Spartan Races?

      The short answer…IT DEPENDS…

      and this is really not to avoid answering the question either…

      For instance…

      After my ACL surgery, Dr. Ellis told me I could resume normal activities when my left knee was within 80% of the strength of my right leg.

      I achieved that after a couple months of physical therapy…

      Dr. Ellis gave me the green light to go back to Judo, as long as I was fitted and wearing a custom fitted titanium knee brace.

      Was I “allowed” to go back to Judo…YES!

      I did want to knowing that I could easily injure someone with my brace…NO!

      So to directly answer Robert’s question…It took me 2-3 months to be allowed back to practice.

      To achieve full range of motion was a completely different story…

      I was able to directly tie my full range of motion into specific “Pain-Pattern Interrupts” working with the relationship with the bones in the lower leg and the bones in the upper leg.

      As soon as I freed up these patterns my knee immediately increased the range of motion on its own.

      Pretty profound stuff it you ask me.

      Now the time frame to get back doing Tough Mudders and Spartan Races is more a mental piece once the physical issue of ROM is resolved.

      You see the mind and the emotions play a huge part in what they will allow or not allow the body to do. In essence the body holds onto fear restricting movement until the body feels safe enough to let that fear go…

      So Robert, knowing what I know now, I’d start with “The Comfort Zone” and begin focusing on the following “Pain-Pattern Interrupts”

      – Rotation
      – Fwd & Back
      – Meniscus

      You should begin seeing results in a day or so…

      Based on your results and what you notice will give us an understanding where to go next in the knee or possibly look at what’s happening in the hips and lower back that may have created the knee in the first place.

      Here’s more info on “The Comfort Zone.”

      11 simple online stretches specifically designed to get the pressure off of the nerves in the knee causing the problems.

      As a member of the “The Comfort Zone” you will:

      – Stop lacking range of motion in your knee. Take ten minute after waking to work with the knee and impress the physical therapist with your knee mobility.

      – Quit your limping. Understand different types of knee restrictions and discover the key to unlock your body’s full running potential.

      – End your sedative life style. Get back to your old active lifestyle in ONLY 10 minutes a day and feel good enough to start hiking again.

      Click below to get instant access to “The Comfort Zone.”

      You’re just a couple of minutes away from increasing the range of motion in your knees right now…

      (The Knee Pain Guru)

      • I had total knee replacement 10 weeks ago and a manipulation under anesthesia 7 days ago. I still can’t get complete range of motion. I’m at about 80 flexion and -10 extension. So frustrating. Is there a program you recommend in addition to my PT to get me back up, walking correctly, and using the stairs?

        • John

          I’m pointing anyone who comes to me for help after a TKR to my friend Jonathan Bender…

          That’s why I’ve partnered with Jonathan Bender, former NBA Basketball star.

          I’ve heard some great results from what he has to offer…

          Go here to check out what Jonathan has to help you after a TKR —>


          Call 888-224-6160 and mention “kneepainguru” code for 5% off the “JBIT”

          Keep me posted as to how it goes.


  4. Advice urgently please.

    Three weeks ago I fall off my bike from a jump. Severe bruising to the thigh and calf plus a few days later plenty of fluid built up and remains. I am from the UK but the NHS wont give advice over the phone. I will go and see a GP here in Morocco but I am not that confident. He’s likely to suggest fluid removal, is this a good idea please? Range of movement is increasing. I think I suffered nerve damage and whilst still painful to the touch, it is decreasing. It doesn’t hurt to walk on it but walking is hampered. Also do I apply heat at this stage, I have been using hot water from the shower and gently stretching the leg,

    Thank you so much.

      • Hi Bill

        He said nothing wrong internally and once the fluid has gone ROM will improve. He has told me to use ice as this will help remove he fluid. He has also prescribed a tablet called Dazen and said this will help remove the fluid. Not sure about that though. FYI there is a lot of fluid and he thinks its made up of blood and whatever the fluid is you get in your knee. The information was limited as I dont speak Arabic.

        Thanks so much for the help.

        • Barry
          Then the knee is just tensing up to protect itself which is one of the contributing factors causing it to retain the fluid.

          I’ve got an 8-Week Program starting on Monday that could help you with what you’re dealing with AND a “Quick Start Guide” you’ll get access to immediately start giving you relief with your knee.

          Here’s the link with more information:

          Let me know if you have any questions

  5. I had accident on 23 march 2016 and had a surgery with plates and k wire in kee petella…My petella was broken into 3 pieces…Nd femer was also damaged…After that i had arthoscopy surgery in september 2016 and another surgery for removal of plates and k wire in june 2017… I am having physiotherapy regularly..But am not vale to get my ROM …Now I am having range 10-45 degree… after doing exercise I get 90 degree approx but it is not maintained…flexibility is not there in ROM..Plzzz help

  6. I’d like a simple “yes” or “no” before I even read further. I am 52. When I was 23, I was in crash. I made more or less 100% recovery, even after breaking and severing three limbs, traction, relearning to walk, and the declined suggestion of amputation. I went on to gain a health national ranking (3rd) for my class. I’m now an active yachting instructor. But for late evening limp, and the scars on my right shin, nobody would suppose how much damage I recovered from.
    I broke my left femur, and degloved my right leg below the knee. I have never gained more 100° flexion in either knee.

    Your guarantee is bold. Does it extend to me in this situation?

  7. Hi, I had MPFL reconstruction just over 4 weeks ago. My surgeon wanted me at 90 degrees by 3 weeks. I can’t even get 10. My knee is really hard around the scar (around 7 inches down the middle of my knee cap). And I’m finding it so hard to even do any physio. Do you have any tips to regain any form of movement?

  8. Hey I tore my ACL pcl MCL LCL and dislocated my knee and fractured my tibula and fibula I was in a fixator for 5 weeks I started physio 2 weeks range is 75 is that good or should I be worried

  9. I’ve been having pain in my knee and I’m not sure if small exercises can help me get rid of that pain, and I’m not sure what I can do. I think it’s interesting that you point out those two different types of range of motion in the knees. I’m not sure what’s going on but it’s been hard to put any stress on it lately. I’ll have to look into meeting a doctor and see if I’ll need surgery on it or not.

  10. Hi! Please reply I am desperate. I am 16 years old. I had a surgery Sept 2016, to lengthen my leg and rotate my knee back into place. I had a case of knock knees. I had an ilizarov placed on my leg, one on the femur bone and one on the tibia. I had them removed on March 2017, and only have been able to gain 100 degrees passively. Around November 2017, my doctor told my I won’t be needing to go to phsyio anymore as my range of motion was stable at 100 for a couple of months, and said I won’t be gaining anymore. 7 months passed since then and I haven’t moved from a 100 degrees. I am scared I will be like this all my life. Is there anyway I can gain anymore range or has too much time passed? Am I hopeless? Please help!!!!

  11. I had knee surgery where they had to re line my pattela (kneecap) and put medal screw to hold it in place and I had the surgery in December 2017 and It’s 2018 of course and the date is june 25th and I can only be s my knee 100 degrees and it won’t allow me to go further it’s like my body won’t allow me too ad I used to play track and soccer and I know I won’t be able to play soccer but I at least wann all do track I loved running I would run everyday and my question is how can I break down the scar tissues because there so tight like really tight and I do physical therapy and I do workout on the side to get muscle on my leg because I lost all the muscle and I’ve massaged it and i just really wanna be able to run before high school ends for me I wanna know if there is any other way to break them down

  12. Hi Bill,

    I had knee cap (patella) fractured 8 weeks ago. Doctor decided no surgery and put my leg in the hinged brace to heal. I was out of the brace 2 weeks ago and have started PT. My range motion was 95 degree at the beginning of PT and now 140 at the therapist’s pressing. I practice walking normally but I can do only few steps. After that the knee just tightened up and I begin dragging. I have to do stand-still marching to be able to do a few normal steps then dragging again. Please advise any exercise to break that cycle and how to keep the range of motion without enduring lot of pain.

    Thank you in advance for your help

  13. Hello,
    I fractured my right patella in 2 and had surgery (2 screws and a wire) to fix it about 3 months ago. Patella is healed. I have no restrictions to movement or weight bearing. I have full extension, but am stuck at about 80-90 degrees flexion. My surgeon wants to do MUA but I’d rather not. Knee does not hurt or bother me unless I try to push it past that 80-90 degrees. Can your program help increase ROM even though I’m not in constant pain? I tried the stretch from the 7 day knee challenge but it didn’t help since my knee was already comfortable in that position. Any guidance would be greatly appreciated.

    • Sheila
      Yes, my program can help even though you’re not in constant pain..

      Try taking the knee a little past 90 so it’s slightly painful and then do the rotation stretch again and see what that does…

      Let me know how that goes.

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