Exercise & Balance
Knee CARS Exercises: Boost Flexibility, Reduce Stiffness - Step by Step Guide
Knee Controlled Articular Rotations mobilize the knee joint through its natural rotational range, reducing stiffness and improving lower body coordination.
Knee CARS (Controlled Articular Rotations) are a targeted exercise for maintaining knee health and mobility. The knee is a hinge joint with a subtle rotational component, and CARS help maintain this full range of motion.
Why Knee CARS Matter
Cartilage Health: The knee joint relies on synovial fluid circulation for nutrition. CARS pump this fluid through the joint, nourishing cartilage and removing waste.
Proprioception: Each knee contains sensory receptors that provide feedback about joint position. Moving the knee through its full range maintains these receptors' sensitivity, improving balance.
Stiffness Reduction: Many older adults experience knee stiffness, especially after sitting. Daily CARS can reduce this stiffness and improve walking comfort.
How to Perform Knee CARS
Starting Position: Sit in a stable chair with your back supported. Extend one leg forward with your heel on the floor and toes pointing up.
Movement: Slowly rotate your lower leg from the knee. Imagine drawing small circles with your foot, feeling the rotation at the knee joint. Move through the largest comfortable range of motion.
Direction: Rotate 5 times clockwise (outward rotation), then 5 times counterclockwise (inward rotation).
Control: The movement should be slow and deliberate. Only the lower leg moves—keep your thigh stationary.
Progression
Beginner: Perform seated with the foot lightly touching the floor for support.
Intermediate: Perform seated with the foot hovering just above the floor.
Advanced: Perform standing, holding support, with the foot hovering.
Common Mistakes
- Moving from the hip instead of the knee
- Rushing the movement
- Using momentum instead of muscle control
- Moving into pain
When to Practice
Knee CARS are excellent as a morning routine to reduce stiffness, before walking to prepare the knee joint, or after sitting for long periods to restore mobility.
Safety Note
If you have had knee replacement surgery, check with your surgeon about the appropriate range of motion for CARS. In most cases, they are beneficial, but your specific implant may have range limitations.
Takeaway
Knee CARS are a safe, effective way to maintain knee health throughout aging. Practice them daily for improved flexibility, reduced stiffness, and better lower body coordination.