I had a steroid injection in my knee a couple of weeks ago to treat pain from a damaged meniscus. The pain is gone but everything since I had the shot my knee had felt a little stiff. Nothing dramatic. Today I went for my first uphill walk and now my knee and up into my quads feels stiff and sore. Is this normal? I've read about a cortisone flare but it says that can only happen right after the shot. Any ideas?