Knee Stiffness

A stiff knee is a common complaint, especially among older adults and those who are very physically active. Knee stiffness can occur as a result of poor flexibility or muscular imbalances in the legs. Injury and arthritis are other common causes of knee stiffness.

Symptoms of knee stiffness: One of the most common early symptoms of knee stiffness is morning stiffness, where your knee feels stiff and achy for the first 30 minutes to an hour after waking up. You might also experience a feeling of tightness or difficulty bending your knee, especially after sitting for a prolonged period. 

Other common symptoms may include:

• Creaking or grinding sounds
• A feeling of instability or weakness in the knee
• Difficulty bending or straightening the knee
• Pain in the knee, which may be worse with movement
• Reduced range of motion
• Swelling and inflammation

Causes of knee stiffness: One of the most common causes of knee stiffness is osteoarthritis of the knee, which causes the breakdown of cartilage and bone in the knee joint. However, knee stiffness can also be caused by a variety of factors, ranging from minor muscle strain to injuries Here are some of the other common causes of stiffness in the knee:

• Bursitis
• Fractures
• Gout
• Knee ligament injuries
• Meniscus Injuries
• Rheumatoid arthritis
• Tendonitis

Treatment of knee stiffness: A stiff knee can be frustrating, but it shouldn’t keep you from doing the activities you love. Here are some suggestions from Hinge Health physical therapists that can help loosen a stiff knee and get you moving again.

• Consider physical therapy: If your knee feels too stiff to exercise comfortably on your own, or you don’t notice an improvement after a week or two of exercise, consider physical therapy. A physical therapist (PT) can address the underlying causes of your knee stiffness, and work with you on a strengthening and stretching regimen to help relieve it. 
• Apply heat: Heat increases blood flow and can reduce stiffness, says Dr. Kimbrough. Apply moist heat, like a hot water bottle or warm, damp towel, as needed for 20 minutes at a time. If knee stiffness is due to a new injury, you are better off using ice, to initially relieve inflammation.
• Try over-the-counter (OTC) medication: Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can be helpful for stiff knee pain. It’s important to make sure that you are safely able to take these medications, based on your medical history.
• Eat anti-inflammatory foods: Fruits, veggies, whole grains, fish, and healthy fats like avocado and olive oil, help to relieve inflammation, which plays a role in knee stiffness. Research shows that people with knee osteoarthritis who follow this eating style report reduced symptoms, including less stiffness.
• Use knee braces strategically: If you find your knee stiffness makes it hard to exercise, it’s fine to use an over-the-counter knee brace during workouts.

Exercises of knee stiffness: In some cases, people with a stiff knee should avoid exercising. Some knee injuries need time to heal and would benefit from rest instead of exercise.

• Strengthening exercises: Increasing muscle strength around the knee reduces the stress on the joint. Examples of these exercises include leg lifts and hamstring curls.

• Range-of-motion exercises: Stretches and exercises that increase the knee’s range of motion keep the joint moving to reduce stiffness. Examples of these exercises include heel slides and stretching with a yoga strap.

• Aerobic exercises: Cardio exercises can boost a person’s energy levels and reduce any excess weight that may put extra pressure on the knee. Examples of these exercises include cycling and swimming.

• Balance exercises: These exercises strengthen the muscles around the knee while also reducing the risk of falling, which could damage the joint further. Examples of these exercises include single leg standing and standing on a foam pad.

Are you experiencing Knee Stiffness? We can help develop a treatment and exercise plan to help you recover. Request for Appointment today.