The knee joint is a common place for pain with athletes. We need to use our knees constantly to move and do the activities that we enjoy. If the joint is stiff due to over use or osteoarthritis it can be limited with bending, straitening or both and this will cause issues with movement. The more we can loosen up the joint the more we can move pain free.
The band is the key to getting the joint to open up and move again. I have tried to replicate the types of joint mobilizations with the moves in this video to get you moving again.
After mobilizing and getting the knee joint moving, follow up with some stability exercises to keep the positive changes that where made.