Medial or inside ligaments are covered with cartilage and are designed to help stabilize the knee. The heavy, elasticlike bands of tissue are one of four ligaments that connect the leg bones to the knees. A number of conditions can affect the medial ligament and cause inside knee pain. Arthritis, tendonitis, various diseases, injuries or tears can require rehabilitation to correct.
Step 1
Bend the good knee and place your foot flat on the mat to stabilize your torso.
Step 2
Lift your injured leg as far as you can while keeping it straight. Hold for a few seconds and lower it back down. Repeat for five series of 10 repetitions and increase the lifts to 20 sets of 10 as your leg strengthens.
Step 3
Sit on a mat or bench and place a rolled up towel or foam roller under your injured leg, just above the knee, toward your thigh.
Step 4
Tighten your quadriceps so that your lower leg and foot rises slightly from the surface. Hold for a count of five and release. Repeat 10 times.
Tips and Warnings
- While you are recuperating, you should rest your knee as much as possible. According to the Sports Injury Clinic, rest, ice, compression and elevation are the best remedies for pain inside the knee. Runners should reduce their training schedules to allow for more rest. A physical therapist can assist you with other rehabilitation exercises, such as isometric exercises for the inside of the knee. According to the Sports Injury Clinic, the therapist or trainer should only apply about 50 percent pressure so as not to add to your pain or further injure the ligaments.
- Prevent pain and further injury by avoiding running downhill or up stairs while your knee is still recovering. Walking or running on an incline places additional pressure on your injured knee and can slow down your rehabilitative progress, according to Washington, D.C., orthopedist Stephen M. Pribut. Pribut also says that you should avoid exercises such a squats and leg pumps during rehabilitation because the pressure can exacerbate the injury and cause pain.
Things You'll Need
- Mat
- Foam tube
