Patient PortalRequest an Appointment

Experiencing Inner Knee Pain? Running May Be the Cause – Learn How Physical Therapy Can Help

You’ve never really experienced inner knee pain until recently. Now you’re searching for a cause and a solution.  If you’re a runner, your exercise regime may be to blame.  Whether you’ve run your entire life or just recently started, it’s important to know:

  • Common causes of knee pain when running
  • How to prevent inner knee pain during and after running
  • How physical therapy may help pain you’re already experiencing 

Keep reading to learn more.

Table of Contents

Inner Knee Pain After Running: Symptoms

Inner knee pain after running can come with a host of symptoms, including: 

  • Swelling of the knee
  • Sharp pain under the kneecap
  • Bruising
  • Redness
  • Warmth
  • Difficulty climbing stairs
  • Rising from a sitting position or running

Inner knee pain tends to be intermittent and may come from any activity that puts stress on your knee joint, like running. It may feel like a sharp stabbing pain or a constant dull ache.

5 Common Causes of Inside Knee Pain: Running Triggered

There are several reasons you could be experiencing inner knee pain while running.  If the symptoms get better throughout the day, it may indicate that you’re dealing with an inflammatory knee condition. If the symptoms get worse throughout the day, a degenerative disorder could be the cause of the inner knee pain while running.  In the following sections, we discuss six of the most common causes of inside knee pain and why it’s important that runners seek help to find the root of the cause to receive the right treatment and start healing sooner. 

#1: Arthritis

Two different types of arthritis might be the cause of your inner knee pain after running: 

  1. Osteoarthritis (OA): A degenerative disease, osteoarthritis breaks down the cartilage around your bones, causing your bones and your joints to grind together. If you are dealing with inner knee pain while running, it could be because of the pressure you’re putting on the joint. 
  2. Rheumatoid arthritis (RA): On the other hand, RA is an autoimmune disease that causes inflammation of your joints and can cause inner knee pain when running or walking. Symptoms of rheumatoid arthritis are most commonly felt earlier in the day. One of the main symptoms of rheumatoid arthritis is sharp knee pain.

#2: Injuries

A multitude of injuries could also be the cause of your inner knee pain before, during, or after running. Two of the most common injuries that cause inner knee pain are:

  1. Meniscus tears. A meniscus tear occurs when the piece of cartilage that sits between your thigh bone and your shinbone is torn. They are usually due to repetitive use of your menisci or by activities that involve sudden stops, twisting, or quickly changing direction.
  2. Medial Collateral Ligament (MCL) tears or sprains. Your MCL is a band of tissue that runs down the inner edge of your knee. It helps connect your shin and thigh bones to keep your knee stable and in working condition. If your MCL stretches too far, or if your outer knee is hit very hard, the MCL may tear. When this happens, your knee may over-extend itself or bend in the wrong direction.

#3: Pes Anserine Bursitis

Inflammation of the bursa located between your shinbone and the tendons of your hamstring muscle inside of your knee is known as pes anserine bursitis.  When the bursa becomes irritated, it produces too much fluid, resulting in swelling and pressure on other parts of the knee. The most common symptoms of pes anserine bursitis are pain and tenderness of the inner knee, especially when running or exercising.  Factors that may cause the development of pes anserine bursitis are:

  • Improper training techniques
  • Medial meniscus tears
  • Excessive hill running
  • Obesity 
  • Osteoarthritis

#4: Medial Plica Syndrome

There are folds in the lining of the joints of your knee called plica.  When these plicae become inflamed, they enlarge and can get stuck in between your bones.  This is known as medial plica syndrome and can result in pain while you run.

#5: Weakness in Other Muscles Around the Knee

Hips help support your inner knees, so weak hips can cause pain in the muscles around your knee. Muscle imbalances, like having weak hips, may be caused by improper training, or injury, or they may happen for no apparent reason.  When your gluteus medius muscles in the side and back of your hip become weak, your thighs rotate and begin to pull inward.  This abnormal position puts extra stress and strain on your knee, resulting in inner knee pain.

Tips to Prevent Inside Knee Pain After Running

Get the Right Running Shoes

Don’t let inner knee pain slow you down.  If you haven’t experienced an injury, consider your footwear. In fact, the wrong footwear can actually lead to knee and hip injuries.  Understanding your body is an important part of picking the right running shoes. Do your feet pronate (roll inward) and supinate (roll outward) when walking or running?  Typically people with “normal” arches and feet that pronate and supinate properly are less prone to pain when running.  If you have high arches or have flat feet, it is not uncommon for your foot to pronate or supinate too much. Wearing shoes made for people with a “normal” foot type can cause pain and injury.  Injuries due to the wrong running shoes include but aren’t limited to:

  • Inner knee pain
  • Achilles problems
  • Hip problems 
  • Plantar fasciitis

This is why it is vital to match your shoe type to the biomechanics of your foot—to avoid injuries and inner knee pain while running.  If you are unsure of what type of foot you have, consult with your doctor, physical therapist, or even a customer service representative at your local shoe store to help determine the best type of shoe for your biomechanics.

Pace Your Training

Runners who are just starting often realize that they’ve pushed themselves too hard when they begin to experience inner knee pain. Running starts with conditioning your body.  As a beginner, you must start slowly, gradually increasing your pace and the distance you run to avoid injury and knee pain.    Whether you are new to running or have been running half marathons for years, if you’re experiencing knee pain while running, it is important you get to the bottom of the issue to avoid future problems.  At PRO~PT, we want to see you at your best, which is why we offer a running program specifically to help runners reach their goals and prevent injuries from occurring.   If you’re ready to get rid of inner knee pain while running or want to understand more about your body mechanics while running, contact us today to learn more about our unique running program.

Remember to Rest

Although runners hate to admit it, there is such a thing as running too much.  Running too often increases your risk of experiencing an injury. If you’re not resting, your body doesn’t have time to repair itself, making you more susceptible to:

  • Knee pain
  • Muscle sprains
  • Other injuries

If you find yourself frequently dealing with inner knee pain after running, consider adding a few more rest days into your week.

Available Treatments for Inner Knee Pain When Running

Inner knee pain after running, while running, or in general is never something you should simply “deal with”.  There are several different treatments available to help overcome the pain and get you back to the blacktop. 

#1: At-Home Treatments

For minor injuries, sprains, and discomfort, RICE (Rest, Ice, Compression, and Elevation) is one of the most commonly recommended at-home treatments for inner knee pain.  Running also requires you to remember to stretch frequently, which can help reduce the amount of pain you feel before and after your run.  Other at-home treatments for inner knee pain include: 

  • Maintaining a healthy weight
  • Immobilization
  • Anti-inflammatories
  • Hot and cold packs

If you are experiencing knee pain after running and at-home treatments aren’t providing you with relief, it is vital that you talk with your doctor, or physical therapist, to ensure there isn’t a deeper cause or injury to blame for your discomfort.

#2: Physical Therapy

If you are frequently dealing with inner knee pain during or after running, physical therapy may be able to find the cause and help you overcome the pain.  Whether your knee pain is mild or severe, it is important that consistent pain be looked at by a professional.  Physical therapists are trained to help… 

  • Diagnose
  • Treat
  • Ease

… inner knee pain, so that you can continue doing the activities you love.  But how do you know when to visit a physical therapist about your pain?

When to See a Physical Therapist About Inner Knee Pain

How often is too often when it comes to knee pain?  It is recommended that if your knee pain during or after running persists for more than 2-3 weeks, even after at-home treatments, you should visit your physical therapist or doctor to ensure no major problems are occurring. 

How Physical Therapy Can Help With Inner Knee Pain

Your physical therapist will start by evaluating your condition and will look at things like …  

  • How you run: Do you rely on your back more than your hips? 
  • Your foot type
  • Muscle imbalances

… to get to the root of what’s causing your knee pain and to find a proper solution.  Once your physical therapist has completed the evaluation, they will come up with a treatment plan for your unique needs.  We’ll guide you through some of the best physical therapy exercises for inner knee pain and teach you how to prevent injury from occurring in the future.

Physical Therapy Exercises for Inner Knee Pain

Depending on the cause of your inner knee pain, the exercises recommended by your physical therapist may vary, but some of the most common physical therapy exercises include: 

  • Lower body stretches:
    • Heal and calf stretches
    • Quadricep stretches
    • Hamstring stretches
  • Strengthening exercises: 
    • Squats
    • Calf raises
    • Hamstring curls
    • Leg extensions
    • Leg raises

The type of exercise recommended by your physical therapist to treat your inner knee pain will depend on the cause of the pain.  Physical therapy involves putting together an individualized plan that focuses on overcoming the cause of the pain.

PRO~PT Physical Therapists Are Ready to Assess and Treat Inner Knee Pain Due to Running

At PRO~PT, our goal is to help you get back into running without further damage or injury.  If you’re experiencing knee pain during or after running, it is vital that you find the cause to avoid being unable to run permanently due to damage or injury. Our physical therapists pride themselves on creating treatment plans that go beyond our offices.  We specialize in improving mobility and finding permanent solutions.  We strive to give you the care you deserve.  Contact us today to schedule your free evaluation and get back to running pain-free.

Categories: Knee Problems• August 2, 2021