You’re running, and something doesn’t feel quite right. Then your foot strikes the ground, and there it is: a small burst of pain on the inner side of your knee. Maybe you stop running then, or maybe you finish and work through the knee pain. Perhaps it fades quickly; maybe it continues after your run or surfaces again later. After this inner knee pain, running might be difficult when it used to be a fun kind of challenge. A physical therapist at Forever Fit can help you get moving more comfortably again.
What can cause inner knee pain?
A handful of issues could be behind the pain on the inner side of your knee. Some of the potential causes are:
- Medial collateral ligament injury — Hurting a ligament that connects your tibia (shinbone) to your femur (thigh bone)
- Medial patellofemoral ligament injury — Damaging the ligament that connects the top of your tibia to your kneecap on the inner side of your knee
- Medial meniscus injury — Injuring the C-shaped cartilage piece between your femur and tibia on the inside of your knee
- Plica syndrome — Inflaming a plica, which is a fold of tissue, in the membrane lining your knee joint
- Osteoarthritis — Wearing away cartilage in your knee joint or damaging the bone beneath the cartilage
- Rheumatoid arthritis — Living with an autoimmune condition causing inflammation in your joints, including your knees
You may also feel pain from problems affecting other parts of your knee, such as patellofemoral pain syndrome (“runner’s knee”). Other conditions can stretch your medial patellofemoral ligament (MPFL) and lead to inner knee pain. Surgical treatments for these issues, such as lateral release or MPFL reconstruction, can cause pain in the same area.
Tips for inner knee pain while running and after running
If your pain is severe, persistent or frequently recurring, it may be best to take a break from running. Give your knee a rest and consider speaking with a professional before you run again. If the pain is mild, transient and infrequent, you might try these tips:
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Check your form.
Maintaining proper form and using healthier techniques may help you run with less pain and fewer injuries. Try to avoid unnecessary twisting movements. Using a foot strike that suits you better may be helpful, although the benefits of a forefoot, midfoot and heel strike are each debated. You can talk to a physical therapist about what may work with your body and your sport.
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Take a look at your shoes.
The only thing between you and the ground makes a major difference in your comfort. Any problem that affects your feet may cause discomfort in your ankles, knees and joints above. Check your running shoes for worn-out soles or a poor fit. Knee pain may indicate that it’s time to replace your shoes.
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Build flexibility and stability.
You may already stretch to warm up before you run. Adding a few stretches to your routine outside of running may help you increase your mobility. Additionally, building strength in your legs may provide more support and stability for your knees. You might try clamshells, lunges or squats. A physical therapist can provide personalized stretching and strengthening exercises.
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Increase your speed and distance gradually.
When you head out for a run again, be careful to avoid overtraining. Follow a routine that doesn’t strain you too much. Make changes gradually, so that they’re manageable and sustainable. Also, look for places to run where you might be more comfortable. You may experience less pain when running on soft surfaces, like grass or trails. Repeated impact on hard surfaces, like sidewalk and pavement, may be jarring and painful to your joints.
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Rest if knee pain flares up.
If the pain comes back, it may be time to take a break. That doesn’t mean that you have to sit around at home. You might be able to enjoy low-impact exercise like walking, riding a bicycle, using a stationary bicycle or using an elliptical. You can also try a few simple, no-equipment exercises for your knee at home.
Forever Fit can treat your inner knee pain
You can work with a professional to learn more about your knee pain, identify potential causes and work on potential solutions. A licensed physical therapist can bring unique experience to the table — as well as targeted treatments for knee pain. For more information, call the Forever Fit team today. You can also schedule an initial appointment here.
