How I Improved My Knee Mobility After Surgery — and What Athletes Can Learn
- Robert Gray
- Sep 9, 2025
- 2 min read
Over the past six months, I’ve made major progress in my own knee mobility. After living with limited flexion for decades following an ACL reconstruction and meniscus repair, I finally committed to a simple daily process. Today, my left knee now moves within 5% of my healthy side.
This didn’t happen through hacks or trends. It happened through relentless consistency—some might even call it obsession. When it comes to mobility training for athletes, small daily actions create long-term results.
Why Improving Mobility Matters for Athletes
The human body is an integrated system of integrated systems. A restriction in one area always impacts others. For example:
Ankle mobility exercises affect how your knees absorb force.
Tight hip flexors change how your low back stabilizes.
Limited shoulder rotation influences posture and core function.
Once you understand that everything is connected, it becomes easier to commit to mobility. Those “problem areas” you’ve always struggled with don’t have to stay weak links in the chain. With the right strategy, you can take back control.
The R.S.A. Method: A Simple Mobility Routine
for Athletes
At Victory Performance, we use our simple R.S.A. method—Roll, Stretch, Activate—to improve range of motion and teach your body how to keep it.
Foam Rolling for Athletes: Improve Mobility Fast
Foam rolling helps desensitize tight muscles and fascia while increasing blood flow. This reduces neurological tension (the body’s “brakes”) so you can move more freely and prepare for training.
Static Stretching Benefits for Flexibility
Holding a stretch allows muscles and connective tissue to lengthen while the nervous system adapts to new ranges of motion. Over time, static stretching reduces chronic tightness and restores balance across joints.
Activation Drills to Lock In Mobility Gains
The final step is crucial: activation exercises teach your body to “own” its new mobility. By firing the muscles that control a joint, you lock in improvements and make them usable in sport-specific movement.
Why Consistency Is the Key to Mobility Training
Improving mobility isn’t complicated—it’s consistent. By committing to small daily habits, you create long-term change.
Whether it’s your knee, hip, shoulders, or ankles, you don’t have to live with the same restrictions forever. At Victory Performance, we’ve seen athletes of all ages unlock performance and reduce injury risk through simple, systematic mobility work.
Relentless simplicity works. Start with Roll, Stretch, Activate, and watch your body transform.
Ready to Take Back Your Mobility?
If you’re an athlete—or the parent of one—who wants to move better, perform stronger, and stay healthier, come train with us at Victory Performance. Book a mobility session today and start building the foundation your body deserves.
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