7 Causes of Inner Knee Pain 2023 – How to Get Rid of Inner Knee Pain & Injuries?

When you spend long hours on your feet every day, your knees take a beating. They support your entire body weight and even more when you add the stress of standing all day as part of your job or hobby. Those who are overweight or have joint problems are more prone to knee pain. The inner part of the knees is especially susceptible to pain because that is where most people store fat.

The excess fat can cause pressure and friction against the bones, resulting in causes of inner knee pain. If you work in a job that requires you to stand for extended periods of time and experience knee pain, there are several things you can do to reduce the discomfort and prevent it from happening again. Here are seven reasons why you might be experiencing inner knee pain, along with effective ways to eliminate them.

Here are 7 Causes of Inner Knee Pain

1. Sprain or tear

Sprain or tear

An injury to the ligament that connects two bones in a joint is called a sprain. A tear is when the ligament is completely torn, and the two bones are separated. If you overstretch a ligament too forcefully or put too much stress on it, it can become sprained or even tear. This can be common in the inner knee, particularly if you are overweight.

The excess weight puts too much stress on the knee, which can lead to sprains and tears. A sprain or tear in the knee is often accompanied by swelling, pain, and limited mobility. This is one of the causes of Inner Knee Pain. Resting and applying ice to the affected area can help reduce swelling and relieve pain and inflammation. Using crutches for support is highly recommended for a sprain or tear.

2. Medial collateral ligament (MCL) injury

Medial collateral ligament (MCL) injury

The medial collateral ligament (MCL) is a ligament that connects the femur (thigh bone) to the tibia (shin bone) inside the knee. It helps to stabilize the knee joint and provides stability when you are moving and walking. An MCL injury is when the ligament is overstretched or torn.

It can result from a sudden twisting motion on the knee, falling awkwardly, or a direct blow to the knee. This injury can be accompanied by pain, swelling, and instability in the knee joint. MCL injuries are usually treated with rest and ice, combined with a knee brace or wrap to stabilize the joint and prevent re-injury.

3. Bursitis


Bursitis is an inflammation of the bursa, a sac that has fluid inside it to reduce friction against the skin and muscles. There are different types of bursitis, but the one that affects the knee is called “posterior knee bursitis.” Bursitis can occur when the fluid in the bursa sac thickens and becomes inflamed as a result of overuse and friction.

This can happen when you spend a lot of time on your knees, such as when gardening. Bursitis can be treated with rest and ice, as well as anti-inflammatory medications like ibuprofen. You can also use a knee brace or wrap to support the joint, which can help reduce the friction in the bursa sac.

4. Injury


Injuries can happen to anyone, even if you are careful and follow all safety precautions. Sometimes, you can get injured even if you are being careful and paying attention to what you are doing. An injury to the knee can range from a sprain to a tear or even a fracture, depending on the level of force applied.

It is important to treat any knee injury immediately to prevent further complications, such as knee osteoarthritis. Orthopedic knee braces and wraps provide support for an injured knee, reducing pain and helping the knee to heal faster. A knee brace can provide compression, warmth, and support to an injured knee, which is helpful in reducing pain, swelling, and increasing mobility.

5. Excessive friction in knee joints

Excessive friction in knee joints

The knees are one of the most used joints in the human body, making them susceptible to wear and tear with prolonged use. Repeated movements can cause the knee joint to become worn out and lead to inflammation. Excessive friction in the knee joints can lead to chondromalacia, which is where the cartilage in the knee is worn down, resulting in pain and joint damage. This excessive friction causes inner knee pain.

This can happen when you perform repetitive movements that put too much stress on the knees, such as jogging, running, and even walking. Excessive friction can also come from the way you are standing. If you have a posture that isn’t ergonomic, you can be putting too much pressure on your knees. Improving your posture and wearing ergonomic shoes and knee pads can help reduce the excessive pressure on the knees.

6. Knee osteoarthritis

Knee osteoarthritis

Knee osteoarthritis is the degeneration of joint cartilage and the gradual wearing down of knee bones, resulting in joint pain and swelling. Knee osteoarthritis is caused by overuse, obesity, and aging, which puts extra stress on the knee joints, and causes inner knee pain.

Technically, knee osteoarthritis is not a cause of knee pain, but the symptoms overlap. Wearing knee pads or knee braces can help ease the pain caused by knee osteoarthritis.

7. Iliotibial band syndrome

Iliotibial band syndrome

The iliotibial band (IT band) is a thick tendon that runs from the pelvis and connects to the knee joint. The purpose of the IT band is to stabilize the knee and provide support when you are walking or running. The iliotibial band is susceptible to friction and pressure, which can cause it to become inflamed.

This is called iliotibial band syndrome and is common among runners, walkers, and those who do a lot of pivoting and twisting. This is also one of the causes of inner knee pain. The best way to treat iliotibial band syndrome is to rest the knee, apply ice to reduce swelling and wear a knee brace to support the joint. You can also do stretching exercises to increase mobility in the joint and help the iliotibial band to heal.

Treatments for Inner Knee Pain – How to Get Rid of Inner Knee Pain

There are different treatments for knee pain, depending on the cause. If you have a sprain or tear, a knee brace is the best way to support the joint and speed up the healing process. If you have chondromalacia or knee osteoarthritis, which is degenerative, a brace can help ease the pain and provide warmth and compression.

If you have excess friction in your knee joint, a knee pad can be helpful in reducing the strain on the joint, as well as preventing calluses from forming. Wearing knee pads is an easy way to reduce the risk of injury and knee pain. 

Exercises for Inner Knee Pain

Healthy eating and staying hydrated are the best ways to avoid knee pain. However, if you are experiencing knee pain, you can do exercises to strengthen the knee and increase mobility. Here are some exercises which strengthen your lower body and help with knee pain:

1. Squats

Squats are a great lower body exercise that helps you to build and strengthen your lower body, including your knees.

To do squats:

  1. Stand up with your feet hip-width apart.
  2. Squat down until your thighs are at least parallel to the ground.
  3. Make sure your knees are at a 90-degree angle and don’t go over your toes.

2. Quad-Bending

This exercise is great for the knee and lower body and can be performed while sitting down. 

To perform this exercise: 

  1. Sit with your feet flat on the floor. 
  2. Knees should be at a 90-degree angle. 
  3. Push your knees out, and then bend your elbows to push your knees in as far as you can. 

3. Calf Raises 

Calf raises are another lower body exercise that can be performed anywhere, even at your desk.

To do calf raises:

  1. Stand with your feet hip-width apart, toes facing forward, and push your hips back. 
  2. Slowly rise up onto the balls of your feet and then slowly lower yourself back down.

3. Swimming

Daily practice of swimming can help you with inner knee pain. Swimming strengthens your lower body, including your knees which helps with inner knee pain.

4. Running

Running is an effective exercise for inner knee pain. It helps to build stomach muscles and strengthens your lower body which helps inner knee pain go away. 

How to get rid of inner knee pain?

Rolling some ice on the affected area can help to get rid of inner knee pain. A knee brace supports the joint and speeds up the healing process. Resting also helps to reduce inner knee pain.

What are the best exercises for inner knee pain?

Here are some exercises that are best for inner knee pain:
1. Swimming 
2. Running
3. Squats
4. Quad bending
5. Calf raises
6. Straight leg lifts

Should you avoid exercises if you are suffering from knee pain?

It would be best to avoid high-impact exercises, which can injure your painful knees. Avoid jumping, kickboxing and other high-impact exercises if you suffer from inner knee pain.

How long does knee pain last?

Minor knee pain lasts for almost 1 to 2 days. If there is a serious injury in the knee, then it lasts longer than usual minor knee pain.


Knee pain can be debilitating and make it difficult to do your daily activities. It is best to prevent knee pain from occurring in the first place. Wearing the right shoes and knee pads and performing exercises like squats will help you build up your leg muscles and support your knee joints.

The best knee pads and knee braces can help to prevent knee pain when worn regularly. Choosing the best knee pads for your needs is essential for protecting your knees.

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