7 Ways to Lubricate Joints Naturally for Less Pain Knee Gel Injections (Viscosupplementation): Uses & Side Effects Read this if you have knee arthritis If you have arthritis in the knees, you may have knee discomfort going up and down the stairs, sitting down, walking, dancing, hiking, squatting, or Knee slides on the floor are an excellent way to lubricate stiff knees, especially after sitting for long periods. By gently sliding your foot forward and back while seated, this movement promotes 8 Natural Home Remedies for Knee Pain: Supporting Your Steps