Stiff Knee Exercises

A stiff knee is characterized by discomfort and a limited range of motion, making normal daily activities such as squatting down, standing up and walking more difficult. Performing range-of-motion exercises involving the knee joints might help alleviate these symptoms. Consult your doctor if the stiffness doesn't go away or increases after exercising for several days.

Bicycle Exercise

Riding a bicycle slowly on a flat surface, or a stationary bike, might help ease knee stiffness by working the joints through extension and flexion ranges of motion repeatedly. Avoid going up steep hills until your symptoms have subsided because doing so might aggravate your condition. If you don't have access to a bike or don't want to ride, you can still move your legs through the same pedaling motion at your home. Lie on your back with your legs extended above your waist and alternately pump your legs in the air, just like you're out on the road.

Hamstring Stretch

A study published in the journal "Physiotherapy" in 2010 suggests that stretching your hamstrings can increase your knee extension range of motion, which is logical because the hamstrings lengthen as you extend your knee. Sit upright with your legs extended forward and your heels together on the floor. Bend forward slightly and place your palms flat on the floor outside your thighs, then continue moving forward, sliding your hands along the floor until you feel a gentle stretch through the back of your thighs. Hold this position for up to 60 seconds, then reverse to the starting position slowly.

Heel Slide

The heel slide exercise works your knees through extension and flexion ranges of motion, just like riding a bike, but it's less intense and thus particularly appropriate if you suffer from severe knee stiffness or pain. Lie on your back with your legs extended and heels about 6 inches apart on the floor. Flex your stiff knee and slide your heel along the floor toward your torso, keeping your ankle flexed so your toes remain elevated. Move your foot as far as is comfortable, then slide your heel forward until your knee is fully extended again.

Knee Knocker

Perform the knee knocker exercise to stretch the structures on the medial, or inside, portion of your knee. The exercise might help alleviate stiffness in the same area. Stand upright with your feet about 6 inches apart and your toes directed forward. Move your knees together, keeping your feet in place, and make them touch if doing so is not too uncomfortable. Hold this position for at least 10 seconds, then return to the starting position, rest briefly and repeat multiple times. Start with your legs spread farther apart to deepen the stretch, but don't cause pain.