When it comes to pain management, exercise is everything. If you're already struggling with inner knee pain, these exercises can help stop the problem before it becomes worse. Even if you don't have knee pain yet, these exercises can prevent it from starting.
Visits to the doctor and chiropractor can get expensive, not to mention gym memberships. But there's no need to break the bank to stop knee pain. With a few at-home practices, you can tackle the pain on your own and live pain-free again.
What you'll need for inner knee pain
You don't need much for these exercises besides your own body. But you will want to grab a chair for stability, and a comfortable mat to lie on. If you don't have a staircase, you can use an aerobic step.
1. Hamstring curls
Your hamstrings, or the muscles along the back of your thigh, will help prevent knee pain and injuries if they're strong. Exercise them by lying flat on your stomach, bringing your heels into your backside, and holding the position.
This exercise also works standing up. You can hold the back of a chair for stability, lifting one leg at a time until your heel is near your bottom. Make the chair you use a massage chair so you can relax and massage those hamstrings after you've exercised them!
2. Partial squats
Work the large muscles in your butt and thighs with partial squats. Stand about a foot in front of a chair, with feet hip-width apart and pointed straight forward. Lower yourself towards the chair halfway and then come up again.
Keep your back straight and your abs tight as you do this. Make sure your knees never come in front of your toes.
3. Straight leg raises
Lie flat on your stomach, with your legs straight behind you. Tighten your hamstrings and glutes, and lift one leg toward the ceiling. Repeat with the other leg.
If this exercise is straining your back, don't lift your legs up as high. You don't need to get very high off the floor in order to reap the benefits.
Use a step bench or the bottom step of your staircase. Step up using just your right foot, tap your left foot on the step, and then lower back down to the floor. Repeat with the other foot.
Make sure your knee stays above your ankle the entire time. Press your weight into your heel, not your toe, to make sure your alignment is right.
These exercises work by strengthening the muscles around your knees so that your knees won't take as much of the strain from moving. High repetitions at low or no weight work best. This is about strength, not bulking up or showing off at the gym.
Your legs may get tired from the exercise, but it's important to keep it up. Give yourself an at-home leg massage, using your hands or a leg massager, to soothe your tired muscles after you're done.
With regular exercise, the inner knee pain should diminish and eventually go away. Keeping your leg muscles strong is the best prevention for knee pain. Stay active and exercise regularly to stay pain-free!