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Arthritis or another medical condition could be the cause of a stiff knee. Overuse of the joints and muscles in your knee can also cause stiffness. Strengthening your hamstrings, quadriceps and other knee-supporting muscles protects your knees from stress and the shock of impact, according to American Academy of Orthopaedic Surgeons. Stretching your muscles improves flexibility, which can prevent stiffness and injury.
Ice the knee. 1  Icing the knee reduces swelling and can be used for both acute and chronic knee injuries. 2  Most authorities recommend icing the knee two to three times a day for 20 to 30 minutes each time. 3  Use an ice bag or a bag of frozen vegetables placed on the knee.