Knee pain, particularly on the inner side (medial knee pain), is a common concern that can impact daily activities like walking. It can arise from various tissues and structures within the knee joint.
Understanding Inner Knee Anatomy
The inner (medial) side of the knee contains several structures that contribute to its stability and function. The medial meniscus, a C-shaped cartilage, acts as a shock absorber between the thigh bone (femur) and the shin bone (tibia). It also helps distribute weight across the joint.
The medial collateral ligament (MCL) is a strong band of tissue along the inner side of the knee, resisting forces that push the knee inward and providing stability. The pes anserine bursa, a small fluid-filled sac below the joint line, reduces friction between hamstring tendons and the shin bone during movement.
Common Causes of Inner Knee Pain
Pain on the inner side of the knee when walking can stem from several common conditions affecting these structures.
Medial meniscus tears are a frequent cause, often resulting from a sudden twisting motion of the knee or gradual age-related wear. When torn, individuals may experience sharp pain along the inner joint line, especially when flexing or twisting the knee, and sometimes a temporary locking sensation.
Medial collateral ligament (MCL) sprains occur when the MCL is stretched or torn, typically from a direct impact to the outside of the knee. Symptoms include pain directly over the ligament, tenderness, and sometimes a feeling of instability. Pain may worsen with activities that stress the inner knee, such as walking on uneven surfaces or pivoting.
Osteoarthritis, particularly medial compartment osteoarthritis, involves the breakdown of cartilage cushioning the ends of the bones in the inner knee. This condition leads to chronic pain, stiffness, and tenderness on the inner side of the knee, which tends to worsen with activity, including walking, and may improve with rest. Over time, individuals might notice a grinding sensation or reduced range of motion.
Pes anserine bursitis is an inflammatory condition of the bursa located below the inner knee joint. It typically presents as pain and tenderness about two to three inches below the knee joint on the inner side. The pain often increases with activities like climbing stairs, rising from a seated position, or repetitive knee movements. Tight hamstrings, obesity, and underlying knee osteoarthritis can contribute to its development.
When to See a Doctor and Self-Care at Home
It is advisable to seek medical attention if inner knee pain is severe, accompanied by significant swelling, or prevents you from bearing weight on the leg. Other indicators for a doctor’s visit include a noticeable deformity, a popping sound at the time of injury, or if the knee consistently locks or gives way.
For immediate, temporary relief at home, self-care strategies can be helpful. Applying ice packs to the affected area for 15-20 minutes several times a day can help reduce swelling and pain. Resting the knee by avoiding activities that aggravate the pain is also beneficial. Elevating the leg above heart level when resting can assist in reducing swelling. Over-the-counter pain relievers, such as nonsteroidal anti-inflammatory drugs (NSAIDs), may help manage discomfort and inflammation. These home measures offer symptomatic relief but are not a substitute for a medical evaluation if pain persists or worsens.
Strategies for Recovery and Prevention
Long-term management and prevention of inner knee pain involve supporting knee health. Maintaining a healthy body weight can significantly reduce stress on the knee joints. Wearing proper footwear that provides adequate support and cushioning can also minimize impact during walking and other activities.
Engaging in gentle, targeted exercises helps strengthen the muscles surrounding the knee, including the quadriceps (front of thigh), hamstrings (back of thigh), and glutes (buttocks). Physical therapy plays a beneficial role by providing specific exercises and techniques to strengthen weak muscles, improve flexibility, and correct movement patterns that may contribute to pain. These strategies aim to aid recovery and reduce the likelihood of future inner knee pain.