After a tough exercise session, you might expect to experience some muscle aches and pains -- but knee stiffness is not one of them. While knee stiffness does not always indicate cause for concern, the knees are an area where a number of injuries -- such as muscle, ligament and tendon tears -- and diseases like osteoarthritis can occur. If you experience knee stiffness, there are steps you can take to reduce your symptoms.
Muscle Weakness
If you experience pain or stiffness after exercising, one reason could be weakened or fatigued muscles that have tired out over time. When the knee muscles give out, your knees may become less able to handle the shock from running, jumping or performing other activities that involve impact. To alleviate this stiffness, you can perform exercises that strengthen the knee and keep the muscles relaxed and flexible.
Osteoarthritis
Knee stiffness that tends to flare up with exercise can be a beginning sign of osteoarthritis. This condition causes the cartilage in your knee to wear down over time. Without this cushion, you may begin to experience signs of inflammation, including stiffness and swelling. Osteoarthritis does not mean you should give up exercising -- but it may indicate the need to modify your exercise program from high- to low-impact. Exercise can reduce osteoarthritis symptoms when performed correctly. Talk to your doctor if you suspect you may be experiencing this condition, and he can recommend a physical therapy program and exercises.
Prevention
To prevent knee stiffness after exercise, engage in stretching and strengthening exercises that help your knee better withstand shock from activity. Resistance-training exercises like lunges, squats and calf raises help to strengthen the quadriceps and calf muscles. Quadriceps muscle imbalance can be a common cause of knee stiffness in women -- a physical therapist can evaluate your strength levels. Stretching exercises include pulling your knees in toward your chest while lying on your back and lifting a straight leg toward your chest to stretch the hamstrings.
Warning
In some instances, knee stiffness following exercise can indicate a more serious illness or injury. If your symptoms are accompanied by knee deformity, a swollen kneecap or an inability to put weight on the knee, you could have fractured your knee or torn ligaments and should seek a physician's treatment. Knee stiffness also can signal torn cartilage or injured ligaments. If your symptoms seem to be getting worse instead of better, it's a good idea to see a physician to rule out more serious injury.
References
- MayoClinic.com; Knee Pain; September 2010
- Big Knee Pain: Knee Pain Exercises
- FamilyDoctor.org: Knee Problems
- University of Virginia; Active Knee Stiffness Decreases After Fatigue; Dr. Sara Wilson and Kevin Granata
- Kaiser Permanente: Tips and Exercises for Your Knee Stiffness and Pain
- American Academy of Orthopaedic Surgeons: Knee Arthroscopy Exercise Guide
Member Comments