Exercises for Inside Knee Pain

The inside of the knee is known as the medial side, and the band of tissue on that side is called the medial collateral ligament, or MCL. Pain on the inside of your knee most likely means you have aggravated your MCL. If the pain is minor, you can help treat it by doing corrective exercises that strengthen the muscles that support the knee. Before you attempt any exercises, consult with your doctor.

Woman in warrior one lunge yoga pose. (Image: Prasit Rodphan/iStock/Getty Images)

Quadriceps Isometric Hold

An isometric exercise involves motion in the joint. Simply put, you contract a muscle and hold it for an extended period. This is a good option when you first hurt your knee and do not want to exacerbate the pain.

Your quadriceps, or quads, are the large muscles on the front of your thighs that run down to your knees. To do an isometric hold, sit on the floor with your legs extended out straight and your hands at your sides. Squeeze your quads forcefully and hold for five to 10 seconds. Slowly release the contraction and repeat.

Hamstring Isometric Hold

The hamstrings oppose the quadriceps on the back of your upper thighs. They produce knee flexion, which takes place when you bend your knee backward and move your heel toward your butt. To do an isometric hold, sit in a chair and extend your leg out straight with your heel is on the floor. Slightly bend your knee and apply force with your heel. Once you feel a strong contraction in your hamstrings, hold for five to 10 seconds. Slowly release and repeat for a set of reps, and switch sides.

Chair Pose

A chair pose is a yoga exercise similar to a deep knee bend, but you do not move repetitively. To begin, stand with your feet about hip-width apart, and extend your arms above your head with your palms facing each other. Keeping your back straight and abs tight, lower yourself by bending your knees. If you are able, stop when your thighs are parallel the floor. Otherwise, stop when you start to feel discomfort in your knee. Hold this position for 30 to 45 seconds, and slowly stand back up.

Resistance Band Knee Flexion

A lying knee flexion exercise targets your hamstrings from a facedown position on the floor. Before you lie down, fasten one end of a resistance band around a sofa leg and the other end around your right foot. Lie facedown on the floor. Keeping your thigh still, bend your knee and move your heel upward as far as possible. Hold for a second, slowly lower the band, and repeat. Once you've completed a set, switch sides.

Seated Knee Extension

A seated knee extension works your quads with the aid of a resistance band. Fasten one end of a band to a back leg of a chair and the other end around your right lower leg. Sit on the chair and lift your foot slightly off the floor. Steadily straighten your leg, stopping right before your knee locks. Slowly lower your leg back down, keeping your foot off the floor. Repeat for a set of reps, and switch sides.

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