5 Quick-Fix Tips for Easing Pain on the Inside of the Knee

FIZKES/SHUTTERSTOCK

Don’t put up with a constantly complaining joint. A physical therapist gives us her quick-fix tips for easing pain on the inside of the knee.


Ice

Pain on the inside of the knee, called medial knee pain, is usually brought on by arthritis, bursitis, and muscle sprains. The simplest way to reduce your perception of pain is by icing it.”Apply it for 10-15 minutes onto the area but protect the delicate skin on the inside of the knee with a thick cloth or moist paper towel (this helps conduct the cold),” recommends physical therapist Karena Wu, doctor of physical therapy and owner of ActiveCare Physical Therapy in New York City and Mumbai.

 

Self-massage

It’s not exactly as relaxing as jetting off to a spa hotel to work out your aches and pains, but Wu recommends using your hands, a handheld massage instrument, a trigger point ball, foam ball or lacrosse ball to massage the inner thigh and the inside of the back of the thigh. “The adductor (inner thigh) and medial hamstring (back of the thigh) muscles connect into the inside of the knee, just past the knee joint. Releasing these soft tissues will help reduce any compressive forces in the medial knee.”

 

Inner thigh stretch

Try the butterfly stretch. “The butterfly stretch is done seated on the floor with the soles of the feet together and knees bent out to the side,” says Wu. “Try to push your knees out to the side while keeping your feet together. These muscles connect onto the inside of the knee so stretching this muscle group reduces compression and the inward pull of the leg. Hold this static stretch a minimum of 30 seconds and repeat up to three times.”

 

Hamstring stretch

This stretch can be done sitting on the floor with your legs straight out in front of you. “Making sure your shoulders stay square over your legs,” says Wu. Keep your legs flat as you either bring your torso down toward your legs. “These muscles connect to the back of the knee, on the inside and outside of the knee so stretching this muscle group reduces compression and bent posturing of the knee joint. Hold this static stretch a minimum of 30 seconds and repeat up to three times.

 

Calf stretch

Start off standing facing a wall. “Place both hands on the wall and step one foot back, both toes pointing forward. Keeping the back knee straight and the back heel on the ground, bend the front knee and lean your hips forward to feel a stretch in the top of the back of the calf. This stretches the gastrocnemius calf muscle. Back off of the forward lean and maintain the same staggered foot stance.

Now bend both knees and drop your body weight straight down, maintaining most of your body weight on the back leg. This stretches the soleus calf muscle. The calf muscle connects to the top of the back of the knee and stretching this muscle group reduces compression and any bent knee posturing of the knee joint. Hold these static stretches a minimum of 30 seconds and repeat up to three times.”

Facebook
Twitter
WhatsApp
Pinterest
Reddit
LinkedIn
Facebook
Twitter
WhatsApp

Leave a Comment

Your email address will not be published. Required fields are marked *

READ NEXT

8 Reasons Why Your Stomachache Is a Major Concern

A stomachache can knock down your Holiday plans, and, sometimes, the pain doesn’t come from what you eat. However, that doesn’t make stomachaches any less annoying and incredibly uncomfortable. Fortunately,

5 Essential Facts to Know About Sleep Apnea

Obstructive sleep apnea (OSA) is the most common type of sleep apnea, and occurs when the muscles in your throat become blocked (“obstructed”) while you sleep. Another type of sleep

8 Things You Should Sanitize Every Day

With the spread of coronavirus, we are all focused on cleaning our homes as often and as well as possible. So, if you want to stay safe, you have to

10 Hidden Health Dangers You Can’t Ignore

A home invasion is everyone’s worst nightmare. What’s scarier than that: A silent killer hiding inside your body. Lurking inside all of us could be something seriously wrong, a hidden

12 Shocking Things That Are Damaging Your Body

We all know chain-smoking, eating junk food, and drinking a bottle of wine each night are unhealthy habits. But there are other surprising and subtle things you do everyday that

15 Signs You’re Vitamin C Deficient

Vitamins are an important part of someone’s overall health and, without them, our bodies can’t complete essential tasks and functions. Although they are crucial, it appears that approximately 92 percent

10 Tips to Stay Healthy This Holiday Season

    Fast-food burgers Moderation is the key of a healthy life, so grass-fed, high-quality beef may have some heart benefits, according to Dr. Regina Druz, associate professor of cardiology

Scroll to Top