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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.
Initially, you should treat the knee injury with conservative techniques including rest, ice, compression, and elevation (RICE): 1  Rest your knee, and use crutches to avoid any weight bearing on the joint. Avoid any activities that worsen your knee pain. 2  Ice your knee every three to four hours for 30 minutes.