Strengthening and stretching exercises can help ease medial (inner) knee pain.
The exercise plan can differ by your condition and the severity of your symptoms.
This exercise activates the knee-supporting muscle without placing excessive pressure on the knee joint itself.
Verywell / Laura Porter
This can help improveproprioception(your awareness of your body in space).
Ben Goldstein / VeryWell
Seated Knee Extension
Seated knee extension requires aresistance bandorankle weight.
To do wall squats:
You should only lower your body down as far as you feel comfortable.
With persistence, you will gradually gain strength and will be able to get into a deeper squat position.
If you feel any pain while lowering or lifting yourself,stop.
Never lower your body beyond the 90-degree mark (pictured).
Doing so places excessive stress on the knees and can cause injury.
Doing so can support recovery from knee injuries like a medial meniscus tear.
You should then start moving again, albeit at a reasonable pace.
During that time, you may need aknee splint, brace, or compression bandage to support the knee.
A mobility machine like a walker, a pair of crutches, or a cane may also be needed.
As you regain mobility, there are certain low-impact activities that you could do regularly to recover.
Even if you are pain-free, you may not necessarily be in your pre-injury condition.
Speak with your provider about appropriate exercise.
It means you are overdoing it.
This can not only happen with acute injuries but also when you overdo it with arthritis or bursitis.
2018;98(9):57685.
2018 Aug 16;52(5):392396. doi:10.1016/j.aott.2018.07.002
Arthritis Foundation.Physical therapy for arthritis.
