Sore muscles are not unusual after a tough exercise session, particularly if you have not been working out regularly. However, stiffness in the knee is another story. When you have run, lifted weights, participated in team sports or done calisthenics and you have knee stiffness, it can be indicative of a more serious problem.
Ovetraining
Overtraining can cause knee stiffness. For example, you might decide to begin a program of running and weight training to lose weight and increase overall fitness. But work your way into your running program and weight lifting. Don't accelerate you running or lifting because you feel good after a couple of days or even a week. Trainers recommend you gradually increase your running over the course of a month or six weeks. If you want to run six miles per training session, don't increase from two miles to six miles suddenly. Increase your running by one mile per week, and give your knees a chance to build up to the total you want to run.
Injury
Sports injuries can cause serious damage to the knees; a torn ligament, for example, may require surgery and months of rehab. However, even a bruise can cause stiffening in the knee. Treat even minor knee injuries with ice immediately to reduce swelling. Then give your knee a chance to recover by resting until the swelling and soreness disappear.
Aging
The aging process brings its own set of circumstances that can cause stiffness in the knee, including arthritis. As the cartilage in your knee wears down over time, even moderate exercise can cause painful stiffness. As arthritis worsens, your knees may be stiff when you are just walking or even getting out of a chair. Your physician may be able to prescribe medication to alleviate your condition and help you return to a light exercise program.
Muscle Issues
Problems with the muscles surrounding your knee may result in stiffness and limited mobility of the knee itself. For example, a pulled hamstring or quadriceps muscle may affect your gait while walking or running; this change in your movement can cause stiffness or soreness in the knee. See your doctor if a pulled muscle in one of the complementary muscles results in knee stiffness.
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