General information only, not medical advice. Skip any movement that causes pain and ask a professional if you are unsure.
Walking straight into a hard session on cold legs is a common way to feel stiff and sore. A short warm-up raises your body temperature and gets the joints moving through easy ranges before you load them. This routine takes about five minutes and needs no equipment.
The 5-minute routine
- Brisk walk or easy march (1 minute). Get your heart rate up gently.
- Leg swings (10 each leg, front to back). Hold a wall for balance and swing the leg in a relaxed, controlled arc.
- Bodyweight squats to a comfortable depth (10 reps). Slow and controlled. Stay above the depth where pain starts.
- Glute bridges (10 reps). Lying on your back, knees bent, lift the hips. These wake up the hip muscles that help control the knee.
- Walking lunges or step-ups (6 each leg). Keep the knee tracking over the toes.
- Ankle circles and calf raises (10 each). Stiff ankles change how the knee moves.
Tips
- Move smoothly. Do not bounce or force range of motion.
- Start easier than you think. Warm-ups should feel like they are getting easier as you go.
- Ramp up the first working sets or first mile instead of going all out.
What to avoid
- Pushing through sharp or increasing pain
- Skipping the warm-up on cold days
- Overstretching cold muscles
When to see a doctor instead
If a knee is swollen, locked, giving way, or hurts more each time, do not try to warm it up. Get it checked. See our knee pain location chart.
Where a knee sleeve fits
Compression sleeves keep the knee warm during activity. Banner Health lists running, weightlifting and squats among the activities people wear them for. A sleeve is an addition to a warm-up, not a replacement. See knee pain when squatting and knee sleeve for running.
Bomae Adjustable Knee Compression Sleeve
Slip it on after your warm-up and set the snugness with the dial.
- Adjustable dial to set the compression yourself
- Spring support system and silicone shock-absorbing pad
- Breathable knitted nylon and spandex
- Sizes M–XXL by body weight, white or black, left or right leg
- Flat $5.99 shipping, 5–9 business days total, 30-day cover for damaged, faulty or wrong items
Shop the Bomae Knee Compression Sleeve →
Educational content only. Bomae products are not medical devices and are not intended to diagnose, treat or cure any condition.