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Understanding Knee Pain and Stiffness

Knee pain and stiffness can be debilitating, impacting your ability to perform daily tasks and engage in physical activities.

Understanding the underlying causes and symptoms is the first step toward finding relief for a stiff knee.

Causes of Knee Stiffness

Knee stiffness is defined as difficulty bending or straightening the knee, especially after periods of inactivity or in the morning. Stiffness may also be more pronounced on cold, rainy days.

Several factors can contribute to knee stiffness, which can range from mild discomfort to severe pain.

Here are some common causes:

• Poor Flexibility: Lack of flexibility in the muscles surrounding the knee can lead to stiffness and limited range of motion.
• Arthrofibrosis: Also known as stiff knee syndrome, occurs when an excessive amount of scar tissue forms around the knee joint, leading to stiffness and pain. This often happens following surgical procedures like knee replacement or anterior cruciate ligament (ACL) surgery. ‍
• Excessive scar tissue restricts joint movement, causing significant stiffness and discomfort
• Muscular Imbalances: Imbalances between the quadriceps, hamstrings, and other muscles can place undue stress on the knee joint.‍
• Injury: Injuries such as meniscus tears, ligament sprains, and fractures can result in knee stiffness. Meniscus tears, for instance, are common in sports and can lead to stiffness, swelling, and a popping sound during injury.‍
• Osteoarthritis: The breakdown of cartilage in the knee joint due to osteoarthritis can cause stiffness, pain, and inflammation. This is especially common in older adults.‍
• Rheumatoid Arthritis: This autoimmune disorder causes inflammation in the joint, leading to stiffness and pain.

Symptoms of Knee Pain

A stiff knee may also be accompanied with knee pain. Recognizing the symptoms of knee pain can help you seek timely medical intervention (Cleveland Clinic).

Common symptoms include:

• Pain: This can range from a dull ache to sharp pain, particularly when performing activities like walking, climbing stairs, or squatting.
• Swelling: Inflammation and fluid buildup can cause noticeable swelling around the knee joint, which may be accompanied by warmth and redness.
• Grating Sensation: Some individuals with knee arthritis experience clicking, creaking noises, or a grinding sensation, often due to bone-on-bone contact.
• Limited Range of Motion: Reduced ability to fully bend or straighten the knee joint.

For more information on various knee pain symptoms, visit our articles on knee swelling, sharp knee pain and knee pain when bending.

Understanding these symptoms and their underlying causes can help you better manage your knee pain and seek appropriate treatments.

Strengthening Exercises for Knee Relief

For those experiencing a stiff knee, incorporating strengthening exercises into your routine can provide significant relief (Mayo Clinic).

Always consult with a healthcare professional before starting a new exercise regimen for your knee pain.

Here we focus on exercises for your quadriceps, hamstrings, glutes, and hip muscles.

Quadriceps Strengthening Exercises

Strong quadriceps can help reduce stress on the knee joint (Healthline). Here are some effective exercises:

Straight Leg Raise

1. Lie flat on your back.
2. Keep one leg bent and the other straight.
3. Lift the straight leg to the height of the bent knee.
4. Hold for a few seconds and then lower it slowly.
5. Repeat 10-15 times for each leg.

Quad Sets

1. Sit or lie with your leg extended.
2. Tighten your thigh muscle and push your knee down.
3. Hold for 5 seconds and then release.
4. Repeat 10-15 times for each leg.

Hamstring Strengthening Techniques

Building strong hamstrings helps support your knees and balance the muscles in your legs. Here are two key exercises:

Hamstring Curls

1. Lie on your stomach.
2. Slowly lift your lower legs towards your buttocks.
3. Hold for a few seconds before lowering.
4. Repeat 10-15 times for each leg.

Glute Bridge

1. Lie on your back with knees bent and feet flat.
2. Lift your hips towards the ceiling, squeezing your glutes.
3. Hold for a few seconds, then lower slowly.
4. Repeat 10-15 times.

Glutes and Hip Muscles Workout

Strengthening your glutes and hip muscles can also provide relief for knee stiffness. These exercises can help:

Calf Raises

1. Stand with your feet hip-width apart.
2. Slowly raise your heels until standing on your toes.
3. Lower back down slowly.
4. Repeat 10-15 times.

Side-Lying Leg Lifts

1. Lie on one side with legs stacked.
2. Lift the top leg straight up towards the ceiling.
3. Hold for a few seconds, then lower slowly.
4. Repeat 10-15 times for each leg.

Strengthening these muscle groups will help alleviate knee pain by reducing stress on the knee joint and improving overall stability.

Always remember to use proper form and consult your doctor before starting any new exercise regimen. If you experience pain or discomfort while performing these exercises, stop and seek medical advice.

For more muscle strengthening tips, check out our pages on exercises for knee pain, knee strengthening exercises, and glute exercises.

Check out our articles on low-impact exercises and stretches for knee pain that can also aid in relieving stiffness and maintaining knee health.

Treatment Options for Knee Pain

These treatment options should be treated as a general guideline, always consult with a healthcare professional for personalized guidance on medication, exercise, and treatment that is right for your knee pain.

Physical Therapy and Strengthening Programs

Strengthening the muscles around your knee via physical therapy can significantly enhance knee stability and manage pain. Different strengthening exercises may be advised depending on your specific condition.

Physical therapy includes exercises to improve flexibility, balance, and to correct movement patterns that may contribute to knee pain (Mayo Clinic).

Acupuncture

Acupuncture is an alternative treatment that may help alleviate knee pain from conditions like osteoarthritis. This involves placing hair-thin needles into specific points on your body, potentially reducing inflammation and easing pain (Mayo Clinic).

Over-the-Counter Medications

Over-the-counter medications can also help manage knee pain:

• Ibuprofen: Nonsteroidal anti-inflammatory drug (NSAID) that reduces inflammation and pain.
• Naproxen Sodium: Another NSAID effective at easing pain and reducing inflammation.
• Topical Creams: Creams containing numbing agents (e.g., lidocaine) or capsaicin can be applied to the affected knee for localized relief.

These medication dosages are a general guideline, consult a healthcare professional for proper guidance for your individual needs.

For more details on the best painkiller options, visit what is the best painkiller for knee pain.

Invasive Interventions: Arthrocentesis and Surgery

More invasive treatments may be necessary if knee pain persists despite conservative measures:

Arthrocentesis

Arthrocentesis involves removing fluid from your knee joint with a needle for analysis. This procedure may be recommended if there's suspicion of infection or inflammation in your knee (Mayo Clinic).

Surgery

Surgery may be necessary for severe cases. Common surgical options include:

• Arthroscopy: A minimally invasive surgery to repair or remove damaged tissues.
• Partial Knee Replacement: Replacing only the damaged part of the knee.
• Total Knee Replacement: Replacing the entire knee joint with a prosthetic.

Average recovery times are:

For alternatives to surgical treatment, check out our article on regenerative treatments, hydrodissection, and knee arthritis treatment without surgery.

Seek RELIEF®

RELIEF® is a science-backed, targeted approach that targets dysfunctional fascia that surrounds the affected knee tendons.

The treatment utilizes hydrodissection—a fluid-based technique that gently separates and releases adhered soft tissue layers and fascia, which may contribute to knee pain and degenerative joint symptoms.^{1,2,3,4,5,6,7}

RELIEF® is a minimally invasive alternative to traditional treatments—and requires no steroids, medication, surgery, anesthesia, or post-procedure immobilization.

Whether it’s physical therapy or medical interventions, addressing your knee pain with the appropriate treatment is essential to regain mobility and reduce discomfort.

‍Contact us today to schedule a consultation and learn more about how RELIEF® may help with your knee pain.