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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.
1 Put ice on your knee for 15 to 20 minutes a few times each day. Use ice cubes or a bag of frozen vegetables wrapped in a towel.  Compression. Wrap an elastic bandage around your knee to help control swelling.