Sorry for the late reply, but for next time here's a few tips for photography in general.
ISO1000 f/22 1/500 is pushing all your settings to the worst possible place. On your camera diffraction starts to dramatically reduce sharpness of your images above typically f/11, so if you're after quality that's as high as you would typically go. Some lenses have a diffraction limited sharpness even larger than this and may be sharpest at f/8 or even wider.
If you take your aperture down you also get your ISO down. The camera quality is best at native ISO. I think that's 200 for the D90. You could set your camera to f/10 ISO200 1/500th and get the same exposure with a dramatically improved image.
Also your ability to hold still the camera depends on technique but as a general rule of thumb you can get sharp images if you set your shutter speed faster than 1/(equivalent 35mm focal length). For 300mm on your lens that would be 1/(300*1.5) for the D90 or 1/450 so you got this setting right. Naturally with image stabilisation you can go for slower shutter speeds.
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