If your knee feels stiff when you walk or exercise, see a doctor as soon as possible. Your stiffness may be caused by overuse, but it may also be due to arthritis, an infection or gout. Once you get your knee diagnosed, your doctor may recommend stretching and other exercises to help loosen the muscles around the knee and reduce stiffness.
Leg Lift Exercise
Strengthen your muscles by doing the leg lift exercise before engaging in more strenuous exercise like biking or running. Lie down on a yoga mat or towel on your back. Extend your injured leg and bend your other leg so your foot is flat on the floor. Lift your injured leg up slowly until it is a foot from the floor. Maintain this position for five breaths, then bring your leg back down to the ground while keeping your knee straight.
Hamstring Stretch
Lie down on a towel or yoga mat on your back with both legs bent and your feet on the ground. Lift your injured leg up in the air. While keeping your knee slightly bent, grab onto the underside of your thigh with both hands as you gently stretch your hamstring and knee. Hold for 15 seconds, then release. Repeat on the opposite leg if desired, and repeat throughout the day to reduce pain and stiffness in the knee.
Leg Dip Exercise
Place two chairs back-to-back, about one foot away from one another. Stand in between the two chairs with one hand resting on the back of each chair for balance. Lift your uninjured leg and flex it out in front of you about 6 inches off the ground so your weight is on your injured leg. Carefully bend your injured knee as if you were sitting down in a chair while balancing your weight with your hands. Hold this position for five seconds, then return to standing.
Butt Tuck Exercise
The butt tuck exercise will help strengthen your leg muscles, which may take pressure off of the knees. Lie down on your back on a towel or yoga mat. Bend your knees so your feet are flat on the ground. Press your weight into your heels as you lift your hips and buttocks off the floor. Hold for two breaths, then lower your butt back down to the floor. Repeat for a total of 20 repetitions.
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