
Introduction
If your inner knee feels sore, it may be due to an issue with the medial collateral ligament (MCL) in your knee. The inner, or medial, knee is the part closest to your other knee.
Our knees contain ligaments, bones, muscles, and tendons. There are two major tendons in our knees—the quadriceps tendon and the patellar tendon, along with four major ligaments. Not surprisingly, the knees do the heavy lifting of supporting our entire body weight. Leading from the front, these will be the parts of our body that often bear the brunt of degenerative and other diseases. Some pain causatives of inner knee pain will not differ from the pain-causing conditions of another part of the body, such as the lower back. Proper inner knee pain treatment can reduce the pain in certain instances.
What Is Inner Knee Pain?
Inner knee pain will, in turn, introduce a dull aching, or sharp, stabbing sensation in your knees. You may hear a crack or pop when your knee moves within the joint. However, the actual symptoms that happen will vary based on what is causing your pain. If you are experiencing inner knee pain, you may also notice redness, bruising, warmth, and swelling occurring in the area.
If the pain improves or even stops momentarily in the course of the day, a possible condition is an irritated knee or knee bursitis. If your pain increases and worsens throughout the day, the disorder might be degenerative, such as arthritis.
What Might Be the Cause of Inner Knee Pain?
Inner knee pain can be caused for a variety of reasons, and each has its own particular features and implications. Understanding these causes may help you determine the source of your discomfort in order that you may take appropriate action. Here are some common causes and how you can treat them:
- Injury: Human activities that involve sports and exercise are so common that sustained injuries from playing sports or exercising, especially running, jumping, or sudden changes in direction which apply massive forces to the knee joint, can precisely be the attributed cause of inner knee pain. Direct trauma to the knee due to falling or having an accident can also result in knee pain. If attended to immediately, the injuries will not further lead to complications.
- Bursitis: This is basically inflammation of the knee tissue, usually in some small sacs containing fluid called bursae. These sacs lubricate the knee to avoid friction between different muscles, bones, and tendons. Inflammation of the pes anserine bursa, generally due to overuse or injury, can cause prominent pain on the inner side of the knee. Rest and anti-inflammatory treatments can provide relief from this painful state.
- Sprain or Tear: The MCL or the medial collateral ligament of the knee is usually injured by overuse but can also be damaged by accidental twisting. A direct blow to the outer knee can result in bruising as well as a sprain on the inner side. The presentation includes swelling, tenderness, and restriction in the movement of the knee. Therefore, proper diagnosis and rehabilitative exercises will be of utmost importance in the treatment course.
- Torn meniscus: This is a cartilage in the knee joint that allows the knee to be cushioned. Inner knee pain can result from a torn medial meniscus, often from activities associated with pivoting or heavy lifting. As people age, the meniscus naturally gets worn down, making it more susceptible to injury. Physical therapy and sometimes surgical treatment are common.
- Knee Osteoarthritis: This is a degenerative ailment in which the natural cushion between joints in the knee gradually wears away. It causes pain, swelling, and reduced motion. The knees are a bit more susceptible because of the role they play in supporting body weight. Lifestyle modifications, such as weight management and low-impact exercises, may relieve symptoms.
- Medial Plica Syndrome — inflammation of the plica, which is a fold in the synovial tissue in your knee. It normally occurs after repetitive knee motion or through some kind of trauma and can lead to swelling of the knee, pain, and a clicking or snap in the knee. Management can involve rest, anti-inflammatory, and physical therapy.
- Rheumatoid Arthritis: This is an autoimmune illness that causes an extensive amount of inflammation, even to the knee joint, and results in severe inner knee pain. Symptoms include morning stiffness and pain, which will often dissipate as the day goes on. Treatment for rheumatoid arthritis will typically involve medications, several lifestyle modifications, and close monitoring by a patient’s healthcare team.
Home care treatment for inner knee pain is abundant. Ice or heat, knee dressing either with compression bandages, exercise the joint with easy exercises, may decrease pain and enhance joint function. Consultation with a doctor on a proper care program is also recommended
What to Expect When You Have Inner Knee Pain?
- Various Pain: Inner knee pain comes in various forms, depending on the underlying cause of the pain, its intensity, or location.
- Stiffness & Swelling: Partial meniscus tear may be the thing; sharp pain experienced twist.
- Redness & Warmth: Inflamed bursa could be present or bursitis; knee painful even when not moving.
- Weakness & Unsteadiness: Mainly seen for knee osteoarthritis; together with stiffness, swelling, and pain when moving, can make noises while bending the knee
- Popping / Crunching: Pop & Pain on the inside of the knee: MCL may be torn
- Knee Locking: The knee is stuck and does not straighten, possibly medial knee plica syndrome; painful.
Treatment for Pain from the Inner Knee
1. Home-based treatment for Pain from the Inner Knee
For most of the cases studied, there exist various home-based treatments. One may apply an ice pack on the painful area for at least 3-4 times a day for 20 minutes; this will help to hold out the swelling and give pain relief. These are easily obtainable from your local chemist or over the internet. Rest your knee if the pain stems from sports or any other activities — it needs time to heal. Over-the-counter anti-inflammatory drugs, such as ibuprofen and aspirin, is also useful. If it is not effective, your physician might suggest other medications.
2. Other treatment methods for inside knee pain
Intervention There are several treatment options to control inner knee pain and pressure. Aspiration can reduce fluid accumulation. Pain can be controlled by bracing the knee with support. Physical therapy strengthens and stretches knee musculature to ultimately neutralize pain. Corticosteroid injections can result in improved comfort and mobility. Some patients may need surgical management to repair or remove damaged knee tissue, although other treatments are usually attempted ahead of time.
Exercises for Inner Knee Pain
Stretching and strengthening the knee will mitigate the inflammation and pain in the inner knee. The 4 fabulous exercises for the inner knee are:
1. Inner Thigh Stretch
Supine – Lower Extremity Place a stretch strap around the ball of the right foot. Hold the left end of the strap with the left hand. Assume the starting position as shown below. Right toes pointed towards the ceiling, with the right knee straight. Grasp the strap further up on the right side this will elevate the right hand. Let the right thigh drop outwards; this action will emphasize a stretch to the inner thigh. Allow the left leg to drop outwards for balance. Perform 2-3 repetitions – 30 second holds, then repeat on the other side.
2. Supine Hamstring Stretch
Lay on the floor with a stretching strap. Bend both of your knees and place your feet on the floor. Loop the strap around one foot and bring it up toward your chest.
Keep your knee extended until you feel a stretch behind your knee and along your thigh. Hold for 30 seconds. Repeat 2-3 times on each leg.
3. Lateral Lunge Stretch
Shift your weight off the leg you are stretching. Bend the standing leg into a slight squat, driving the hip back. Stretch the other leg out to the side with the knee straight. Feel the stretch on the inner thigh. Hold for 20 seconds, do 2-3 sets each leg.
4. Seated Butterfly Stretch
Sit with knees bent and feet together. Hold for 60s, do 2-3 sets.
Conclusion
Our knees are structural-supporting parts of the body and help keep us in our active mode every day: running, walking, bending, and sitting. However, many take them for granted and do not think of taking care of them. As much as exercise is good, jogging done in excess can strain the knee joints. Your knee is in constant motion! With those 10,000 steps a day, your knees are in constant motion!
Put in the effort to exercise, not to avoid; prepare with the right exercise that yields the prevention of inner knee pain. Be sure to stretch before and after workouts to allow for recovering. Below check our effective home remedies for inner knee pain and use knee cushions when kneeling.
Always have a need for balance in the needs of the knees; ensure you provide some break time since the knees also need to be healthy. Accommodate more and treat well because they lead you to independence. Do not leave behind knee pains; try our amazing inner exercises for knee pain. Whether young or young at heart, taking care of your knees with the right inner knee pain treatment ensures they’re always in good shape!