Two of the most frequently diagnosed causes of knee stiffness are osteoarthritis and patellofemoral pain syndrome. Osteoarthritis is the most common form of arthritis, and leads to swelling, pain and stiffness in your joints. Symptoms of patellofemoral pain syndrome include pain under and around your kneecap. Exercises to strengthen the muscles around the knee can help alleviate pain and stiffness. Consult your physician before beginning any exercise program, especially if your knee stiffness is due to a recent injury or illness.
Hamstring Contraction
The American Academy of Orthopaedic Surgeons recommends hamstring contractions to help strengthen the muscles surrounding your knee. Lie or sit on the floor with your knees bent to around 10 degrees. With your heels on the floor, tighten the muscles on the back of your thigh. Hold for five seconds, then relax. Repeat 10 times.
Quadricep Strengthening
Building strong quadriceps is one of the best ways to combat knee problems. Sit on the floor with your right leg bent and straighten your left leg out in front of you. Hold the position for 10 to 20 seconds before relaxing. Repeat five to 10 times before switching to your right leg. To do a straight leg lift, start in the same position as before. Raise your left leg several inches off the floor. Hold for five to 10 seconds, then return to your starting position. Repeat five to 10 times. Switch to your right leg. Add ankle weights to increase the difficulty as your quadriceps become stronger.
Calf Stretches
Place your palms against a wall with your elbows slightly bent. Bend one knee in front of you at around 30 degrees and straighten your other leg out behind you, keeping both heels flat on the floor. Lean forward until you feel the back of your leg stretch and hold for 10 to 20 seconds. Repeat six to 10 times for each leg.
Hip Abductor Strenthening
Stand on one leg with your knee slightly bent. Slowly raise the other foot about 30 degrees without tilting your pelvis. Hold for a few seconds. Slowly lower your foot and straighten both legs. Repeat 10 times for each leg being careful not to turn your knees inward while bending.
Exercise Bike
The American Academy of Orthopaedic Surgeons recommends using an exercise bike to combat stiff knees. Set the seat high enough so that your foot barely reaches the pedal at a full revolution. With the resistance set to "light," adjust the progress to "heavy." Increase your progression one minute each session until you are cycling for at least 20 minutes per day.
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