Your stiffness can be due to osteoarthritis. You need to get following;
1) X-rays of knee with full weight bearing.
2) MRI knee.
Following treatment is advised:
1) Physical therapy; this is the mainstay of the management of the osteoarthritis. Stretching exercises, strengthening exercises, mild weight bearing exercises, swimming on the week-ends etc would be helpful.
2) Deep electrotherapy; this entails going to physical therapy center.
3) Glucosamine and chondroitin supplements
4) Diacerin too can be tried which suppose to regenerate the cartilage.
5) Local analgesic sprays
6) Mild massage
7) Warm shower in morning would open up the joints.
8) Acupuncture; most popular forms of alternative or complementary medicine, particularly for pain relief.
9) Analgesic patches too are available for the pain relief.
These are the exercise resources for the knee. You can pick the exercises which suits you;
If overweight is an issue; long term is achieved by weight reduction. High impact exercises should be avoided; like kneeling and bending. These supplements help in rebuild the cartilage;
1) Omega-3 fatty acids, such as fish oil,
2) SAMe (s-adenosyl-L-methionine), 600 mg daily.
3) Glucosamine/chondroitin, 1,500 mg daily.
4) Bromelain, 250 mg twice a day.
Following herbs are suppose to be good;
2) Cat's claw
3) Willow bark
5) Devil's claw
To summarize: Following measures would be helpful in the knee stiffness;
1) Knee care in the activities of daily living. Few simple self-care measures can be remarkably effective in ending pain cycle.
a) Avoid prolonged standing or walking or sitting with joint in a single position.
b) whenever you sit, keep the knee stretched and fold them intermittently.
c) Squatting, sitting cross legged should not be done.
d) Avoid climbing stairs.
e) Avoid sitting legs unsupported or hanging.
f) Reduce weight if over weight/obese.
2) Rest: Taking a break from your normal activities reduces repetitive strain on your knee, gives the time to heal and helps prevent further damage.
3) Anti-inflammatory medications
4) Physical therapy; the goal of physical therapy is to strengthen the muscles around your knee and help you regain knee stability. Ideal is supervised physical therapy. Stretching exercises are also part of the physical therapy regime.
5) Orthotics and bracing.
Please feel free for your follow up questions.
I would be happy to assist you further, if you need any more information.
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