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If your knees feel stiffer than they used to, you're not alone. It's common to notice more aches, tightness and reduced mobility in this area as we age, whether that's after a long walk, first thing in the morning or after sitting down for a while. But rather than dismissing creaky knees as simply “getting older”, we can build daily mobility habits that will keep our knees moving comfortably, in our 60s and beyond.And it doesn’t require much of our time, either. Leah Upton, Physical Therapist at Recover Physio, says that one exercise, done consistently, can be enough to reduce aches and pains in our knees.“Heel slides are a simple, low-impact exercise that gently move the knee through its range of motion,” she explains. “They’re a great way to reduce stiffness, improve joint lubrication, and make everyday activities like walking, climbing stairs, and getting out of a chair feel easier.”If your knees have been bothering you lately, try adding heel slides to your daily routine. They’re a simple, accessible move that can be done easily at home. Below, Upton breaks down how to do heel slides correctly, and a couple of tweaks to make them easier or harder if you need to.
