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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.
Knee strengthening exercises can be used to help relieve and sometimes even prevent various causes of knee pain. Whenever there is weakness in the leg muscles, it means the knee joint is less well supported, resulting in more weight going through the bones, therefore making knee problems much more likely.