Stiffness in the medial knee can be caused by many problems, including injuries to the meniscus or ligaments, mechanical problems such as cartilage tears as well as some types of arthritis. See a physician to determine the cause of your pain in the medial knee. Generally, treatment for overuse injuries involves resting, icing, compression or bracing, and elevation, though your doctor may also recommend rehabilitation to strengthen the muscles around the knee.
Quad Contractions
Sit with the effected leg extended. Tighten the muscles on the top of the upper leg, called the quadriceps femoris. Hold for 10 seconds. Relax the muscles and rest for three seconds. Repeat 10 to 20 times, once or twice a day.
Calf Raises
Stand with a chair in front of you for support. Keep your feet shoulder-width apart. Slowly lift your heels as high as possible, keeping your toes on the ground. Lower your heels back to the ground. Repeat 15 to 20 times, and do two to three sets once a day. These exercises help to strengthen the calf muscles.
Leg Curls
Lie flat on your tummy. Lift and bend the affected leg at the knee. Keep the hips planted against the floor. Relax and repeat 10 to 20 times. Do two to three sets. Feel the strengthening in the back of the upper leg in the hamstring muscle. Add weights or a resistance band to intensify the exercise. If your hips raise off the ground, the added weight may be too much.
Half Squats
Stand with your feet planted slightly wider than shoulder-width. Keeping the back straight, bend at the knees until you make a 45-degree angle with the hips. Return to standing. Repeat 10 to 20 times, for two to three sets a day. To increase intensity of this exercise, add weights or increase to a 90-degree angle.
Precautions
See a physician if bearing weight on the knee is impossible or if the leg cannot fully extend or flex, if there is an obvious deformity, redness, swelling, pain and a fever, or if the knee gives out and causes a fall.
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