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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.
Walking is a great exercise to relieve knee pain. Be consistent in walking 6,000 steps a day and wear proper-fitting athletic shoes. Exercise machines that decrease pounding, such as the elliptical or stationary bike, can relieve knee pain.