Exercises to relieve medial knee pain

The inside of your knee pain can be caused by multiple things, such as degeneration and thinning of the cartilage (also known as osteoarthritis/rheumatoid arthritis).

The shock-absorbing meniscus may also be torn.

The medial side can feel pain at the kneecap, as well as an acute twist or sprained knee. While there can be many causes of medial-knee pain, there are a few exercises that can help relieve some of the symptoms.

Before beginning any set of exercises, have your physical therapist perform a complete examination of your back and pain. If you’re in the area, visit the best San Diego Physical Therapy Clinic.

Here are some of the most powerful exercises

Straight Leg Raise

It’s a great first exercise to target quadriceps muscles in your thigh. This activates the muscles without putting too much pressure on the joints.

For this exercise, follow these steps

  • Place your uninvolved leg bent in front of you, and place your back on it.
  • You should tighten your thigh muscle on the side that is being affected.
  • Maintaining the muscle contract, raise your injured leg approximately 12 to 6 inches above the ground. Your knee must not be bent while you do this.
  • For a second, maintain this position and then gradually lower it
  • You can do 3 sets with 10 repetitions.

Single-Leg Balance

Single-leg balance is a great exercise to strengthen your leg muscles. It can also help with the stability of your knees.

  • Spread your feet flat on the ground and straighten your leg by flexing your thigh muscles.
  • You can lift the other leg high and balance on it.
  • This position should be held for at least 30 seconds
  • Repeat the process 5-10 times

This exercise is easy if you become comfortable doing it for 30 seconds. If you feel you can do the same thing, then you can attempt to balance on a sofa or question. But if you fall, be sure to have a nearby seat or some support material in case you need it. We can help! Visit the #1 Rancho Bernardo Physical Therapy Clinic.

There are many more exercises than these. Because it is nearly impossible for one article to address all medial knee pain exercises, we will be discussing them in another article.

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