Knee pain, especially discomfort on the inner side when lifting your leg, is a common experience that can impact daily activities. This pain often indicates an issue with the medial aspect of the knee joint, and understanding its causes is key to effective management.
Common Causes of Inner Knee Pain When Lifting
Several conditions can lead to pain on the inner side of the knee. One frequent culprit is a Medial Collateral Ligament (MCL) sprain. The MCL is a band of tissue running along the inner side of the knee that helps provide stability. An injury often occurs from a direct blow to the outside of the knee or from twisting movements, common in sports where the foot is planted while the body turns. When the MCL is sprained or torn, lifting the leg may cause sharp pain, tenderness, swelling, or a feeling of instability.
Another common source of inner knee pain is a medial meniscus tear. The menisci are C-shaped cartilage pads that act as shock absorbers between the thighbone and shinbone. A tear in the medial meniscus can result from a sudden twist of the knee while the foot is planted, or it can develop gradually due to wear and tear. Lifting the leg, especially with knee flexion or rotation, can cause fragments of the torn meniscus to shift, leading to pain, stiffness, swelling, or a sensation of catching or locking within the joint.
Pes anserine bursitis also frequently causes pain on the inner knee, typically two to three inches below the joint line. The pes anserine bursa is a fluid-filled sac that cushions three tendons (sartorius, gracilis, and semitendinosus) where they attach to the shinbone. Inflammation often results from overuse, constant friction, or factors like tight hamstrings, obesity, or osteoarthritis. Activities such as standing up from a chair, climbing stairs, or lifting the leg can aggravate the inflamed bursa, leading to pain and tenderness.
Osteoarthritis (OA) affecting the medial compartment of the knee is a common cause of chronic inner knee pain. In this condition, the protective cartilage on the ends of the bones in the inner knee gradually wears away, causing bones to rub against each other. This friction can lead to pain, stiffness, and swelling that often worsens with activity, including movements like lifting the leg. Older age, previous injury, and obesity are factors that increase the risk of developing medial compartment osteoarthritis.
When to Consult a Healthcare Professional
While some knee pain may resolve with rest and self-care, certain symptoms warrant a professional medical evaluation. Consult a healthcare provider if your knee pain is severe, if you cannot bear weight on the affected leg, or if the pain is accompanied by significant swelling, redness, or warmth around the joint. Seek medical attention if the pain developed suddenly after an injury (especially if you heard a “popping” sound), or if your knee feels like it is locking, catching, or giving way. A professional assessment is also needed if the pain worsens over time, does not improve with a few days of rest and at-home care, or is accompanied by fever or other signs of general illness.
Management and Recovery Strategies
Initial management for acute inner knee pain often involves the RICE method: Rest, Ice, Compression, and Elevation. Resting the knee by avoiding painful activities helps prevent further injury and encourages healing. Applying ice packs for 15-20 minutes several times a day reduces swelling and pain. Compression using an elastic bandage helps limit fluid buildup, and elevating the leg above heart level promotes fluid drainage.
Over-the-counter pain relievers, such as nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen, can help manage pain and reduce inflammation. Acetaminophen is another option that can relieve pain. Always follow the dosage instructions and consult a healthcare provider if you need to use these medications for more than a few days, especially if you have other health conditions.
Activity modification is important to avoid movements that aggravate the pain. This might involve temporarily limiting certain exercises or daily tasks until the pain subsides. Once pain allows, gentle stretching and strengthening exercises can be beneficial for recovery. Focusing on muscles supporting the knee, such as the quadriceps, hamstrings, and hip muscles, can improve stability and function.
Physical therapy plays a significant role in knee rehabilitation, helping to alleviate pain, improve mobility, and build strength. Therapists use various techniques, including manual therapy and targeted exercises, to restore range of motion and strengthen muscles around the knee joint. They also provide education on body mechanics and strategies to prevent future injuries.
Maintaining a healthy weight can significantly reduce pressure on the knee joints, which is beneficial for conditions like osteoarthritis. Losing even a small amount of weight, such as 5-10% of total body weight, can lead to a noticeable decrease in knee pain and improve function, as each pound lost can reduce the load on the knee by approximately four pounds. Proper footwear also contributes to knee health by providing stability, cushioning, and arch support, helping maintain proper alignment and reducing stress on the knee joint.