How to Treat Inner Knee Pain, According to Physical Therapists

Your knees are built to withstand the demands of daily life. But that doesn’t necessarily mean they’re immune to occasional aches and pains. Whether from walking, bending, or simply going up and down stairs, discomfort in your knees can quickly make everyday activities feel like a challenge. That’s why finding relief is key — so you can stay active and keep moving with ease.

One common issue many people face is inner knee pain, which occurs on the inside of your leg near the knee. “This pain is usually your body’s response to how you’re moving, but it’s not a sign you shouldn’t be moving,” explains Samantha Stewart, PT, DPT, a physical therapist at Hinge Health. In fact, movement and exercise therapy are among the most effective ways to not only treat inner knee pain but also prevent it by ensuring your body moves optimally.

In this article, we’ll dive into the causes of inner knee pain and offer expert advice on how to manage it — including exercises recommended by Hinge Health’s physical therapists to help you stay active.

What Causes Inner Knee Pain? 

Inner knee pain can happen for several reasons, and it may develop slowly over time or suddenly due to an injury. Some of the more common causes of inner knee pain include:

• Osteoarthritis. It’s normal to experience joint pain due to natural changes in the joint space. If you have arthritis in your knee, you may notice pain on the inner part of your leg. 

• Meniscus injury. Your meniscus is a piece of cartilage that cushions your knee joint as it moves. “As with anything in the body, you can experience changes there, which can result in inner knee pain,” says Dr. Stewart. 

• Bursitis. Your knees contain small, fluid-filled sacs called bursae that cushion the surrounding tissue. When a bursa becomes inflamed or irritated, you might experience inner knee pain due to extra pressure in the joint.

• Ligament sprain. Your MCL (medial collateral ligament), which runs along the inside of your knee, plays a crucial role in stabilizing your knee, especially during side-to-side movements. This ligament can become overstretched or tear due to a sudden impact, awkward twisting motions, or a direct blow to your knee — common in sports like soccer, basketball, or skiing. An MCL sprain can cause pain, swelling, and stiffness on the inner side of your knee, often making it difficult to fully bend or straighten your leg.

• Sudden injury. Trauma to the inside of your knee, like a direct blow or bad fall, can cause bruising, swelling, and general pain in that area.

Inner Knee Pain Symptoms

Typically, Dr. Stewart says, people describe inner knee pain as pain right where your knee bends, on the inside of your leg. Depending on the cause, knee pain symptoms and severity may vary. Some possible symptoms include: 

• Difficulty bending or straightening your leg 

• Difficulty walking

• Popping or cracking sounds when you move your knee

• Bruising on the inside of your knee

• Swelling 

• A feeling of warmth 

• Knee stiffness

To help improve and prevent inner knee pain, Dr. Stewart recommends a mix of strengthening and stretching exercises focused on your knees and on the surrounding muscles. The above exercises recommended by Hinge Health physical therapists are a great place to start. 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Inner Knee Pain Treatment

In many cases, inner knee pain gets better on its own with time and conservative at-home interventions, such as: 

• Physical therapy. A physical therapist (PT) can perform an assessment to identify the root cause of your discomfort, whether it’s due to muscle imbalances, movement patterns, or an underlying injury such as ligament strain or tendon irritation. Based on their evaluation, a PT can design a personalized treatment plan that includes targeted exercises to help you restore strength, flexibility, and stability in your knee. These exercises not only aid in the healing process but also work to improve your overall functional mobility, reducing the likelihood of future knee issues. You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.

• Gentle exercise. One of the best ways to promote healing in your knees and the surrounding area is gentle movement. “Repetitive motions like biking, walking, or swimming encourage your knee to bend and straighten, which helps self-lubricate the joint so it’s more mobile,” says Dr. Stewart. 

• Activity modification. When recovering from an injury or managing chronic inner knee pain, you want to listen to your body and adjust your activities accordingly. This may involve temporarily reducing the intensity, frequency, or duration of your exercise routine to avoid further strain on your knee while it heals. Modifying your movements can help you stay active without exacerbating your pain or slowing down your recovery. The goal is to find your movement sweet spot — a balance that allows you to remain active while giving your knee the time and care it needs to recover fully.

• Ice and heat therapy. Both ice and heat can be beneficial in managing inner knee pain. Applying a cold pack to your knee can help decrease swelling and inflammation that might limit your movement. This is usually most helpful shortly after an injury or pain flare. Heat can help relax the tissues around your knees while also bringing blood flow to the area to help it heal. This tends to be more helpful for ongoing pain rather than acute issues.   

• Over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can be helpful for inner knee pain. It’s important to make sure that you are safely able to take these medications, based on your medical history.

PT Tip: Engage Your Glutes 

It’s easy to just focus on your knees when you’re managing inner knee pain. But keep in mind that addressing the muscles above your knees can help reduce the load on them when you move. That's why Dr. Stewart always recommends glute exercises to help manage and prevent knee pain. “A lot of times the core issue is that your knees are doing the job of other areas in your body,” she says. “If you regularly activate the muscles above your knees, you may experience relief.”

How Hinge Health Can Help You 

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Bunt, C. W., Jonas, C. E., & Chang, J. G. (2018). Knee Pain in Adults and Adolescents: The Initial Evaluation. American Family Physician, 98(9), 576-585. 

2. Evans, J. & Nielson, J. l. Medial Collateral Ligament Knee Injuries. (2022) StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing. Retrieved from: https://www.ncbi.nlm.nih.gov/books/NBK499848/

3. Jones, B. Q., Covey, C. J., & Sineath, M. H. (2015). Nonsurgical Management of Knee Pain in Adults. American Family Physician, 92(10), 875-83.

4. Mulcahey, M. K. (2022, February). Common Knee Injuries. OrthoInfo - American Academy of Orthopaedic Surgeons. Retrieved from https://orthoinfo.aaos.org/en/diseases--conditions/common-knee-injuries/