Stiff Knees? These PT-Approved Tips and Exercises Can Help

Your knees have a big job. Since they are your body’s largest joint, they play a key role in allowing you to engage in all sorts of movements, from standing to walking to staying balanced. But if you’re experiencing stiff knees, then you know how a little tightness can make getting around more of a challenge. Activities that you once did easily, like running, biking, or even climbing stairs, may become more difficult. 

There are many different reasons why you may have a stiff knee. The most common culprit is being sedentary for long periods of time, says Mary Kimbrough, PT, DPT, a physical therapist at Hinge Health. When your knee is locked in the same bent position for too long, it can become tight. Past knee injuries or other chronic conditions, like knee arthritis, could also be to blame.

While a stiff knee may feel frustrating, conservative measures — especially exercise and physical therapy — can go a long way to provide relief, adds Dr. Kimbrough. 

Read on to learn more about what causes a stiff knee, along with how to prevent and treat it — especially with exercises recommended by our Hinge Health physical therapists.

Why Are My Knees Stiff? 

Stiff knees are an equal-opportunity offender: “You can develop stiff knees at any age,” says Dr. Kimbrough. Here are a few common causes of a stiff knee:

• Sitting in the same position for too long. “Your knees are synovial joints, which means they have a joint capsule that acts like plastic wrap around them,” explains Dr. Kimbrough. These capsules are rich in synovial fluid, which is an egg-white-like liquid that helps to lubricate the joint. “Synovial fluid nourishes your knee when you move,” says Dr. Kimbrough. But when you sit, especially for long periods of time, that synovial fluid becomes stagnant, which means your knees don’t get the lubrication they need. As a result, they stiffen up. 

• Arthritis. There are two common types of arthritis that affect the knee: 

  • Knee osteoarthritis occurs when the smooth, spongy cartilage that cushions your knee joints changes so that the bones sit closer together or rub against each other. Most of the time, knee stiffness is due to osteoarthritis, notes Dr. Kimbrough. 

  • Inflammatory arthritis, like rheumatoid arthritis or psoriatic arthritis, happens when your immune system mistakenly attacks healthy tissue, causing inflammation. 

• Knee injury. If you’ve had a meniscus tear — where the two C-shaped pieces of cartilage that sit inside your knee joint are overstretched — or a recent ligament sprain, like an ACL injury, scar tissue can form that makes it harder to move the knee joint freely, limiting your knee’s range of motion, says Dr. Kimbrough. 

• Weak or tight knee muscles. If the muscles that surround your knees are weak or very tight, your risk of knee stiffness increases. Research has found, for example, that if you have tight quad muscles, you’re at greater risk of developing knee osteoarthritis. “The stronger your quad muscles, the better they can support your knee joint,” says Dr. Kimbrough. 

These exercises, recommended by Hinge Health physical therapists, strengthen and stretch the muscles around the knees, improving mobility and range of motion. They build strength to support the knee joint, and improve flexibility, making it less likely that your knee muscles will tighten up when you sit down. If you’re experiencing a stiff knee, these exercises are a good place to start.   

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Stiff Knee Treatment

A stiff knee can be frustrating, but it shouldn’t keep you from doing the activities you love. Here are some suggestions from Hinge Health physical therapists that can help loosen a stiff knee and get you moving again.

• Exercise. If you have a stiff knee, you naturally may be worried that being active can cause more knee pain. In fact, the opposite is true. Movement is exactly what your knees need. “The more you use your knee joint, the more blood flow you send to the area,” says Dr. Kimbrough. Targeted exercises (like the ones above) can help improve your ability to straighten and bend your knee. “A stiff knee can limit you functionally — you need to be able to extend your knee fully and bend it back about 60 degrees to walk with a normal gait,” explains Dr. Kimbrough. 

• Consider physical therapy. If your knee feels too stiff to exercise comfortably on your own, or you don’t notice an improvement after a week or two of exercise, consider physical therapy. A physical therapist (PT) can address the underlying causes of your knee stiffness, and work with you on a strengthening and stretching regimen to help relieve it. You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.

• Apply heat. Heat increases blood flow and can reduce stiffness, says Dr. Kimbrough. Apply moist heat, like a hot water bottle or warm, damp towel, as needed for 20 minutes at a time. If knee stiffness is due to a new injury, you are better off using ice, to initially relieve inflammation. 

• Try over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can be helpful for stiff knee pain. It’s important to make sure that you are safely able to take these medications, based on your medical history.

• Eat anti-inflammatory foods. Fruits, veggies, whole grains, fish, and healthy fats like avocado and olive oil, help to relieve inflammation, which plays a role in knee stiffness. Research shows that people with knee osteoarthritis who follow this eating style report reduced symptoms, including less stiffness.

• Use knee braces strategically. If you find your knee stiffness makes it hard to exercise, it’s fine to use an over-the-counter knee brace during workouts, says Dr. Kimbrough. But don’t wear it all the time: “Overuse can worsen knee stiffness, since you’re not moving your knee in a normal range,” she explains. 

PT Tip: Use It or Lose It

“If you don’t keep your knees active, they will stiffen up,” says Dr. Kimbrough. “You want to make sure that you continue to move your knees in order to maintain their range of motion and your mobility.” The American College of Sports Medicine recommends 150 minutes of moderate intensity aerobic exercise each week, as well as muscle strengthening activities at least twice a week that work all of the major muscle groups. 

How Hinge Health Can Help You

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program. 

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you. 

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. Covey, C. J., & Shmerling, R. H. (2022, September 12). Approach to the adult with unspecified knee pain. UpToDate. https://www.uptodate.com/contents/approach-to-the-adult-with-unspecified-knee-pain 

2. Deveza, L. A., & Bennell, K. (2024, June 12). Management of knee osteoarthritis. UpToDate. https://www.uptodate.com/contents/management-of-knee-osteoarthritis 

3. Sheth, N. P., & Foran, J. R. H. (2023, February). Arthritis of the Knee. OrthoInfo - AAOS. https://orthoinfo.aaos.org/en/diseases--conditions/arthritis-of-the-knee 

4. Chang, T.-T., Zhu, Y.-C., Li, Z., Li, F., Li, Y.-P., Guo, J.-Y., Wang, X.-Q., & Zhang, Z.-J. (2022). Modulation in the Stiffness of Specific Muscles of the Quadriceps in Patients With Knee Osteoarthritis and Their Relationship With Functional Ability. Frontiers in Bioengineering and Biotechnology, 9, 781672. doi:10.3389/fbioe.2021.781672

5. Sadeghi, A., Zarrinjooiee, G., Mousavi, S. N., Abdollahi Sabet, S., & Jalili, N. (2022). Effects of a Mediterranean Diet Compared with the Low-Fat Diet on Patients with Knee Osteoarthritis: A Randomized Feeding Trial. International Journal of Clinical Practice, 2022, 1–7. doi:10.1155/2022/7275192