How to Fix Inner Knee Pain (Step-by-Step Rehab Guide)

Mobile Physiotherapy Clinic

If you're dealing with pain on the inside of your knee, this video will help you understand the cause and guide you through easy, effective exercises you can do at home — no equipment needed!  Learn how to reduce pain, strengthen supporting muscles, and avoid making it worse.  ✅ What You’ll Learn:      What causes inner knee pain     Stretches to relieve tightness     Strengthening exercises to support your knee     Tips to prevent future pain     When to see a physio  💪 Exercises Included:      Straight Leg Raises     Clamshells     Wall Sits     Inner Thigh Stretch  📲 Need personalized support? Contact us at Mobile Physio for virtual rehab sessions.  👍 Like this video? Give us a thumbs up and follow Mobile Physio for more home rehab tips!  Follow us: https://mobilephysiotherapyclinic.in/  #KneePain #InnerKneePain #MobilePhysio #Physiotherapy #KneeRehab #HomeExercise #PainRelief

Transcript

00:00hey everyone welcome back to mobile physio where we help you move better feel better and live

00:06stronger from the comfort of your own home if you're feeling pain on the inside of your knee

00:10whether it's sharp aching or just irritating this video is for you what causes inner knee pain first

00:17let's quickly break down the most common causes of inner knee pain medial meniscus tear from

00:22twisting or squatting too deep mcl injury often from sports or sudden directional changes ps answer

00:30bursitis inflammation below the inner knee osteoarthritis especially if you're over 50

00:35overuse or poor alignment from walking running or bad footwear how to fix it step by step now let's

00:44fix that inner knee pain with a step-by-step plan reduce pain and swelling start with 15 to 20

00:50minutes of ice two to three times a day especially after activity add compression with a knee sleeve

00:56if needed gentle mobility stretching try this simple stretch seated hamstring stretch hold for

01:0230 seconds three times per leg then do a gentle inner thigh stretch to open up the adductors

01:07strengthen to support the knee straight leg raises lie flat on your back with one leg bent and the

01:14other leg straight engage your core by gently pulling your belly button in slowly lift the

01:18straight leg up to about the height of the bent knee keep your knee straight and toes pointing up

01:23pause at the top for two to three seconds slowly lower the leg back down without dropping it three

01:28sets of 10 to 15 reps clamshells lie on your side hips and knees bent at about 90 degrees stack your

01:37hips and knees feet together resting one on top of the other keeping your feet touching slowly lift your

01:43top knee as high as you can without rotating your pelvis pause at the top for two to three seconds

01:48squeezing your glutes slowly return your knee to the starting position with control three sets of 10

01:54to 15 reps per side wall sit stand with your back flat against a wall slowly slide your back down the

02:01wall until your knees are at about a 90 degree angle hold this position for 20 to 30 seconds to start

02:06check your footwear flat or worn out shoes can worsen alignment try using arch supports or orthotics if

02:13you over pronate modify activities avoid deep lunges or running until the pain improves walk on flat surfaces

02:21and take breaks when needed if the pain doesn't improve in two to three weeks or you're dealing

02:25with swelling instability or locking it's time to see a physiotherapist or doctor if this video helped

02:32you hit that like button subscribe and share it with someone who needs knee relief today your body deserves to

02:38move pain free until next time take care and keep moving

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