So sorry to hear you have had such rough time of it ..,, I know I have read the shots can make you stiffer…. I know in my own experience steroids makes my knee so stiff …..move as much as you can even just exercise sitting in wheel chair will help …just keep moving that knee ….ice is very helpful also helps with pain ….try some knee compression sleeves,can also try massaging your knee especially when tight …..hope you find something that helps with some of your pain…..