If you're dealing with pain on the inside of your knee during or after running, physical therapy can help you identify the cause and find relief. Whether your knee pain is mild or severe, it's important to have it examined by a professional. Knee pain can be sharp and range from mild to severe. It can be caused by a direct blow to the knee or a sudden movement that stretches the knee beyond its normal range of motion.Knee pain can make it difficult to walk, get out of a chair, climb stairs, or play sports.
Physical therapists are trained to diagnose and treat knee pain and help restore movement and reduce pain. They can also work with other members of your healthcare team. Swimming, jogging in water, or doing aerobics in a pool are great ways to stay active without straining your knee.You can even incorporate specific knee strengthening exercises into your aquatic training that may be too difficult to do on dry land. Exercises that strengthen and stretch your knee can help reduce pain and swelling.
Start by standing in front of a wall. Keeping your back knee straight and your heel on the floor, bend your front knee and lean your hips forward to feel a stretch in the upper part of the back of your calf. This stretches the gastrocnemius muscle of the calf.Step back, lean forward, and maintain the same posture with your foot stepped forward. Now bend both knees and let your body weight fall downward, keeping most of your body weight on your back leg.
This stretches the soleus calf muscle. The calf muscle connects to the upper part of the back of the knee and stretching this muscle group reduces compression and any bent posture of the knee joint. Hold these static stretches for at least 30 seconds and repeat them up to three times.Try these other calf stretches too. Lie on your back to perform these exercises.
Start by tightening the front of your thigh (quadriceps) to straighten your leg, Wu says. Maintain this muscle contraction and lift your leg toward the ceiling while keeping your pelvis stable. Lower your leg slowly; do 10 repetitions.Now roll onto the opposite side of the leg you are working on. Keeping your leg straight and aligned with your torso, lift your leg sideways, toward the ceiling.
Then turn face down and, without arching your back, lift the same leg again. Finally, roll on the same side of the leg on which you are exercising. Bend your upper leg forward and place your foot on the floor in front of your lower leg. Raise your lower leg up toward the ceiling.
Now repeat with the other leg.Health conditions such as bent knees (genu valgum) or bowed legs (genu varum) can also cause knee pain. The following articles provide some of the best scientific evidence related to physiotherapy treatment for knee pain. Pain in the inner part of the knee is usually caused by existing knee injuries such as bursitis, runner's knee, MCL tear, etc.These muscles connect to the inside of the knee so stretching this muscle group reduces compression and inward traction on the leg. If you don't know what's causing your knee pain or if it's causing distress or getting in the way of daily life, it's important to see a doctor for proper treatment.Approximately 25% of American adults have experienced knee pain that affects their ability to move around freely.
When protective cartilage wears out over time due to thousands of steps taken over a long lifespan, osteoarthritis develops causing pain and swelling in the knee.Yoga poses require coordination and strength from several muscle groups making it an ideal way to address knee health, prevent injuries, and improve overall health all at once.Pain in the inner part of the knee called medial knee pain is often caused by arthritis, bursitis, and muscle sprains. You may hear clicks or crunches when moving the joint depending on what's causing it.Exercising for internal knee pain is a great way to reduce pain and improve overall health. When done correctly it can help strengthen muscles around the joint which helps protect it from further damage.
