2 PT exercises that can help when your knee feels tight and stiff

Experiencing knee pain is relatively common. In fact, about 46% of all people in the U.S. experience knee pain. This type of pain can seriously limit mobility and decrease quality of life, especially if left untreated. However, the right kind of treatment can provide several benefits including improved mobility and quality of life, and it can even prevent future occurrences. 

There are several general causes of knee pain including inflammation, tightness and stiffness. If you’re someone who experiences tight or stiff feelings in your knee, you may be exploring treatment options for it. Physical therapy is an effective yet gentle treatment option for a variety of conditions including knee discomfort. You can find out more below about the causes of feelings of tightness and stiffness in the knee and which PT exercises can help.

What are some specific causes of this feeling in the knee?

Does your knee feel tight and stiff? Maybe it flares up when you sit for long periods or with inactivity? Do you know what's causing it? If you're still struggling to find the root cause of your knee discomfort, read about a few of the possible causes and see if they line up with your symptoms: 

• Arthritis — One potential cause of tightness and stiffness in the knee is arthritis. Arthritis is a condition that involves inflammation in the joints. This inflammation can cause pain, swelling and stiffness that may make joint movements difficult to perform. If you have arthritis in your knee, your knee might feel tight and stiff as a result. 

• Ligament injury — Ligaments are the tissue that connects bones to other bones. When a ligament in the knee becomes torn or strained, the injury can cause the knee to swell and become tight, stiff, and even painful. Ligament injuries frequently occur in athletes after a traumatic injury on the field or court. 

• Torn meniscus — Meniscus tears are another potential cause of tightness and stiffness in the knee. A meniscus is a piece of cartilage in the knee that helps the joint move smoothly. Injuries to the meniscus, like a tear, can occur during a sudden injury or over time with age. Meniscus tears can cause significant pain, limited mobility, and feelings of tightness or stiffness. 

• Scar tissue — One more potential cause of this particular type of knee discomfort is scar tissue. Scar tissue can build up over time in an area of injury. It can develop over many years and become excessive, causing limited mobility due to feelings of constriction in the knee joint.

What are some physical therapy exercises that can help a knee that feels tight and stiff?

Hoping to find some exercises that you can perform both at home and during PT to help your knee? The exercises listed below are designed to help target tightness and stiffness in the knee: 

• Hamstring stretches — One physical therapy exercise that can help your knee is called the hamstring stretch. To perform this exercise, you'll first need to lie down flat on your back. With one leg flat on the ground, raise your other leg into the air and interlock your fingers behind your raised leg to keep it as straight up as possible. Hold that position for several seconds; then release. Repeat on the opposite leg.

• Seated raises — To perform this exercise called the seated raise, first make sure that you are in a comfortable sitting position in a chair. Then, raise one leg straight so that it forms a 90-degree angle with your upper body. Be sure to keep your foot straight so that you can feel the stretch in your quadriceps and hamstrings. Hold that position for several seconds and repeat with the opposite leg.

Ready to receive high-quality physical therapy care for the tight and stiff feeling in your knee? Let Alliance PTP help

Physical therapy can be an effective and affordable way to care for your stiff, tight knee. You just need the right partner to provide it. 

Alliance Physical Therapy Partners has you covered. We can help you find a PT clinic near you that’s staffed with experienced and caring physical therapists. 

Prefer to meet with a physical therapist virtually? We’ve got you covered there, too. 

Reach out to us today so we can help you find the physical therapy that works best for your needs.