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

Stiff knees are a common complaint for people over 60. Many of us accept this creaky sensation as a simple fact of aging, but that does not mean you have to live with it. Physical therapist Leah Upton suggests that one straightforward mobility habit can help keep your joints moving comfortably.

Heel slides are a low-impact exercise that you can perform in your own home. By slowly moving the knee through a controlled range of motion, you increase joint lubrication and reduce the stiffness that often builds up after sitting or sleeping. This habit makes routine activities like climbing stairs or standing up from a chair feel much more manageable.

To perform this movement, lie on your back or sit with your legs extended in front of you. Slowly slide your heel toward your glutes, bending your knee as far as is comfortable. Hold that position for a few seconds before returning to your starting point. Aim for ten to fifteen repetitions on each leg for one to three sets daily. You can use a towel under your heel to reduce friction or perform the move on a bed if getting onto the floor is difficult.

Consistency matters more than intensity. By committing to this simple routine, you can maintain better lower-limb flexibility and keep your knees functional. Start slowly and always work within a pain-free range of movement.