Why Do My Knees Feel Tight and Stiff?

Knee stiffness and tightness can be incredibly frustrating and painful. It can be a sign of various underlying conditions, from temporary overuse to osteoarthritis. Knee stiffness is a common problem, but understanding why it happens can help you find ways to manage or even prevent it. In this blog post, we’ll explore the common causes of knee tightness and stiffness, along with practical solutions you can try to improve your knee health.

What Happens If Your Knee is Stiff?

It’s no secret that stiff knees can profoundly impact people’s daily lives. Often taken for granted, the ability to move freely and perform daily activities such as walking, climbing stairs, and standing up from a seated position becomes painfully evident when knee stiffness sets in. Knee stiffness may also start to impact areas of the body, as you may begin to overcompensate your hips, lower back, or the other leg with more mobility. 

The longer you ignore your stiff knees, the worse it can get, making it important to take action early on. Over time, these limitations in movement can have lasting effects on a person’s life, leading to issues such as:

• Weight gain
• Loss of muscle strength 
• Knee instability
• Pain while sitting or lying down
• Decreased flexibility 
• Impact on mental health

What Causes Knee Stiffness and Tightness?

Understanding the underlying causes of knee stiffness allows you to identify potential issues early and pursue effective treatment before your symptoms progress. Here are some common causes of tight and stiff knees:

• Lack of Movement (Sedentary Lifestyle): Lack of movement is one of the simplest explanations for knee stiffness. When we stay in the same position for too long—whether sitting at a desk, watching TV, or during long flights—the muscles and joints around the knee can stiffen.
• Overuse or Strain: On the opposite end of the spectrum, overusing your knee can also lead to tightness. Activities like running, cycling, or intense leg workouts can cause muscle strain, leading to stiffness.
• Osteoarthritis: Knee osteoarthritis is one of the most common causes of knee stiffness in older adults. This cartilage degeneration leads to friction between bones, resulting in pain, stiffness, and inflammation, especially in the morning or after periods of inactivity.
• Injury (Ligament, Tendon, or Meniscus Damage): Knee injuries, such as a torn meniscus, sprained ligaments, or tendon damage, can cause lasting stiffness and pain. Even after healing, some injuries can leave scar tissue or lead to long-term tightness around the joint.
• Inflammatory Conditions (Rheumatoid Arthritis, Bursitis, Tendonitis): Inflammatory conditions like rheumatoid arthritis, bursitis, and tendonitis can also cause stiffness. These conditions result from the immune system attacking the joints or repetitive motions, causing inflammation in the bursae or tendons surrounding the knee.
• Weight and Joint Pressure: Carrying excess weight puts more pressure on your knees, contributing to wear and tear, stiffness, and tightness. The knee joint absorbs a lot of force with every step, and this load increases with higher body weight, which can accelerate the breakdown of joint tissues.

How Does Osteoarthritis Cause Knee Stiffness?

Knee stiffness is a common symptom of osteoarthritis (OA), affecting millions of Americans. It causes the cartilage to deteriorate, which reduces the smooth gliding motion of the knee’s normal function. OA increases friction and stiffness, limiting your range of motion and flexibility. As a result, the muscles around the knee become weaker, often due to reduced knee usage from pain, stiffness, and instability. The breakdown of cartilage, along with the pain associated with osteoarthritis, triggers symptoms of inflammation, causing swelling and knee stiffness, making it increasingly difficult to perform simple everyday tasks.

How Do I Get Rid of Stiffness in My Knees?

While knee stiffness can be frustrating, depending on the underlying cause, there are many effective ways to manage it.

• Stay Active: Regular, low-impact exercise like walking, swimming, or cycling can help keep your knee joints flexible. Avoid long periods of sitting without standing or stretching your legs. Activities like yoga and Pilates can also improve mobility and strengthen the muscles around the knee.
• Strengthen and Stretch: Stretching before and after exercise can prevent stiffness. Strengthening the muscles around the knee, especially the quadriceps, hamstrings, and calves, can provide better support for the joint. Simple exercises like leg raises, squats, and lunges, done correctly, can alleviate strain on the knee.
• Manage Weight: Maintaining a healthy weight can significantly reduce the load on your knees, minimizing the wear and tear on the joint. Even in small amounts, weight loss can relieve pressure and help prevent stiffness.
• Apply Heat or Cold: If your knees feel tight due to overuse or injury, applying ice can reduce inflammation and numb the pain. For chronic stiffness, especially due to arthritis, applying heat can relax the muscles and improve blood flow to the area.
• Anti-Inflammatory Medication: Over-the-counter medications, such as ibuprofen, can help relieve stiffness and pain caused by inflammation. However, they should be used in moderation and under the guidance of a healthcare provider, especially if they are used regularly.
• Consult a Doctor: If knee stiffness persists or worsens, it’s important to talk to your doctor. A doctor can help determine if you have an underlying condition, such as osteoarthritis or a ligament injury, that requires more targeted treatment.

Genicular Artery Embolization for Knee Stiffness

If lifestyle changes have not helped and your knees have become stiffer over time, you may need a minimally invasive procedure. At American Knee Pain Centers, our dedicated team of board-certified interventional radiologists specializes in genicular artery embolization (GAE), a groundbreaking, minimally invasive treatment for knee stiffness and osteoarthritis. This cutting-edge procedure provides knee pain relief without surgery, targeting the inflammation in the knee joint and reducing blood flow, ultimately alleviating the stiffness and pain associated with osteoarthritis.

Here’s how GAE works:

• Targeted Procedure: GAE involves using imaging technology to guide a catheter into the knee’s blood supply, where small particles are injected to reduce inflammation by blocking blood flow to affected areas.
• Minimally Invasive: As a non-surgical procedure, GAE offers a quicker recovery than a knee replacement. Patients typically go home the same day and may notice symptom improvement within weeks.
• Long-Term Relief: GAE can offer long-lasting relief from knee stiffness, providing an effective option for individuals not prepared for or eligible for surgery. It improves mobility and daily activities.
• Alternative to Surgery: GAE offers a practical alternative for patients seeking non-surgical methods to manage knee stiffness and osteoarthritis symptoms. It is particularly beneficial for patients with additional health issues that complicate undergoing surgery.

Improve Knee Stiffness at American Knee Pain Centers

Are you experiencing knee stiffness and worried it might be a sign of osteoarthritis? If so, American Knee Pain Centers is here to help. Our dedicated team of affiliated knee pain specialists is committed to delivering advanced, personalized care for every patient. We take the time to thoroughly understand your unique situation, guiding you from initial diagnosis through post-treatment recovery.

Proudly offering advanced treatments like genicular artery embolization (GAE), we aim to ensure you leave our center feeling better than ever, ready to reclaim your mobility and enjoy life to the fullest.

If you’re ready to begin your journey toward better knee health, consider booking an appointment with us by calling your nearest American Knee Pain Centers location or schedule an appointment online today.