Exercises for Medial Knee Pain

If you're experiencing medial (inside) knee pain, it's important to consult with a healthcare professional or a physical therapist to get a proper diagnosis and personalized treatment plan. However, there are some general exercises that may help strengthen the muscles around the knee and provide relief. Keep in mind that it's crucial to perform these exercises with proper form and within a pain-free range of motion. Stop any exercise if you experience pain beyond mild discomfort.

  1. Straight Leg Raises:

    • Sit or lie on your back.

    • Straighten one leg and lift it off the ground, keeping the knee straight.

    • Hold for a few seconds, then lower it back down.

    • Perform 2-3 sets of 10-15 repetitions on each leg.

  2. Clamshells:

    • Lie on your side with your hips and knees bent at a 90-degree angle.

    • Keep your feet together and lift the top knee while keeping your feet in contact.

    • Lower the knee back down.

    • Perform 2-3 sets of 10-15 repetitions on each side.

  3. Mini Squats:

    • Stand with your feet shoulder-width apart.

    • Perform a shallow squat by bending your knees and sitting back as if you were about to sit in a chair.

    • Keep your knees aligned with your toes.

    • Perform 2-3 sets of 10-15 repetitions.

  4. Wall Slides:

    • Stand with your back against a wall and feet about shoulder-width apart.

    • Slide down the wall into a squat position, keeping your back against the wall.

    • Hold for a few seconds, then slide back up.

    • Perform 2-3 sets of 10-15 repetitions.

  5. Bridges:

    • Lie on your back with your knees bent and feet flat on the floor.

    • Lift your hips toward the ceiling, squeezing your glutes.

    • Hold for a few seconds, then lower your hips back down.

    • Perform 2-3 sets of 10-15 repetitions.

  6. Calf Raises:

    • Stand on a flat surface with your feet hip-width apart.

    • Rise up onto your toes, lifting your heels off the ground.

    • Lower your heels back down.

    • Perform 2-3 sets of 15-20 repetitions.

Always warm up before exercising and cool down afterward. Additionally, consider incorporating low-impact activities like swimming or cycling, as they can be easier on the knees. Remember to consult with a healthcare professional before starting any new exercise program, especially if you have existing knee pain or conditions.