While there are better and worse methods, for the most part, tug at the muscles enough and changes are going to happen. One of the most common mistakes during this process is treating the knee joint like muscles. When we have a sensitive knee, doing intense activities shouldn’t be on the docket. But there is a difference between adding intensity and doing something intensely. Sometimes some intensity is needed to help push the knee in the right direction. In fact, trying to push through pain can make matters worse. You shouldn’t have to cry to improve range of motion. There is no need to hang out with sadists, or to be masochistic in this process. “If you don’t improve to X degrees by a certain date, I’ll have to push on the knee myself.” It’s almost like they take joy in this process. It’s common for a physical therapist or personal trainer to wrench the knee.
How do we get that ability to bend the knee back?
> That said, lack of knee extension is the first priority! While one often loses some knee extension (straightening) too, they may only lose 5-10 degrees. To go from having ~120 degrees knee flexion (roughly heel to butt) to only ~90 degrees constitutes a very large percentage change in ability. Besides pain and difficulty running / walking, this is often the most alarming change for people.