Inner knee pain, also known as medial knee pain, is a common issue for individuals who engage in running. It refers to discomfort experienced on the side of the knee that faces the opposite leg, where various structures contribute to motion. This pain can arise from excessive stress due to repetitive running impact.
Conditions Causing Inner Knee Pain
Several medical conditions commonly lead to inner knee pain during running. One condition is Medial Tibial Stress Syndrome, often referred to as shin splints. While often associated with shin pain, it can manifest as discomfort near the inner knee due to tibial stress. Another common culprit is Pes Anserine Bursitis, an inflammation of the pes anserine bursa, a fluid-filled sac on the inner side of the knee, just below the joint line. This bursa cushions the tendons of three hamstring muscles where they attach to the shinbone.
Medial Meniscus injuries also frequently cause inner knee pain. The medial meniscus is one of two C-shaped pieces of cartilage within the knee joint that act as shock absorbers and help distribute weight. A tear in this cartilage can occur from forceful twisting of the knee during running. The Medial Collateral Ligament (MCL) is another structure on the inner knee that can be a source of pain. An MCL sprain involves stretching or tearing this ligament, which connects the thighbone to the shinbone on the inside of the knee.
Osteoarthritis, particularly in older runners, can also manifest as inner knee pain. This condition involves the gradual breakdown of cartilage within the knee joint, leading to bones rubbing against each other. Running can exacerbate the symptoms of osteoarthritis.
Identifying Your Specific Symptoms
Medial Tibial Stress Syndrome pain is often diffuse along the shinbone but can extend to the inner knee, particularly during or after runs. It commonly develops gradually due to increased training load and may feel like a dull ache. The pain typically worsens with continued activity and can be tender to the touch along the inner aspect of the lower leg.
Pes Anserine Bursitis causes localized tenderness and pain two to three inches below the inner knee joint line. This pain often increases with knee flexion and extension, such as during running or climbing stairs, and may include swelling and tenderness. The discomfort can be noticeable at the start of a run and may persist or worsen with increased mileage.
Medial Meniscus injuries cause sharp, localized pain within the inner knee joint, noticeable during twisting or deep knee bends. You might experience clicking, popping, or a feeling of the knee catching or locking, especially when bending or straightening the leg. The pain may be intermittent but can become more consistent, impacting daily activities.
An MCL sprain typically results in pain directly along the inner side of the knee, often following a sudden movement or impact. Tenderness along the ligament, instability, or a feeling of giving way can occur, particularly with side-to-side movements. Swelling, bruising, and a popping sensation may also be present at the time of injury.
For individuals with Osteoarthritis, inner knee pain usually presents as a deep ache that worsens with activity and improves with rest. Stiffness, especially in the morning or after inactivity, is common, and the knee may feel stiff or difficult to bend fully. A grinding sensation (crepitus) can also occur when moving the knee.
Strategies for Relief and Prevention
The R.I.C.E. protocol (Rest, Ice, Compression, Elevation) provides immediate relief for acute pain and inflammation. Resting the affected knee allows tissues to recover, and applying ice helps reduce swelling and pain. Gradual return to activity is important to avoid overuse injuries. Slowly increasing mileage, intensity, and frequency allows the body to adapt and strengthen without overloading the knee.
Proper footwear and regular replacement are crucial for knee health. Worn-out shoes lose their cushioning and support, increasing impact forces on the knees. Running shoes typically need replacement every 300 to 500 miles, depending on the shoe type and individual running style.
Stretching and strengthening exercises improve knee stability and reduce strain. Strengthening exercises should target muscles surrounding the knee, including quadriceps, hamstrings, and hip abductors, which contribute to proper lower limb alignment. Stretching exercises for the hamstrings, quadriceps, and calves can help improve flexibility and reduce muscle tightness that might contribute to knee pain.
Adjusting running form can make a difference. Paying attention to cadence (steps per minute) and avoiding overstriding reduces knee impact. A higher cadence and shorter stride lessens the load on the knee joint and improves running mechanics.
Knowing When to See a Doctor
While many cases of inner knee pain from running can improve with self-care and activity modification, certain symptoms warrant professional medical attention. Consult a healthcare provider if pain worsens despite rest or persists for more than a few weeks. Severe pain preventing weight-bearing or making walking difficult is a clear indication for medical evaluation.
Additional concerning symptoms include significant swelling around the knee joint that does not subside. If you experience mechanical symptoms such as the knee locking, catching, or feeling unstable during movement, a doctor’s assessment is important. Numbness or tingling in the leg or foot accompanying knee pain also warrants a medical visit, as it could indicate nerve involvement. A timely evaluation helps determine the cause and guides treatment for a safe return to running.