Pain on the inside of the knee, called medial knee pain, is usually brought on by arthritis, bursitis, and muscle sprains. The simplest way to reduce your perception of pain is by icing it.”Apply it for 10-15 minutes onto the area but protect the delicate skin on the inside of the knee with a thick cloth or moist paper towel (this helps conduct the cold),” recommends physical therapist Karena Wu, doctor of physical therapy and owner of ActiveCare Physical Therapy in New York City and Mumbai.
It’s not exactly as relaxing as jetting off to a spa hotel to work out your aches and pains, but Wu recommends using your hands, a handheld massage instrument like the Tiger Tail, a trigger point ball, foam ball or lacrosse ball) to massage the inner thigh and the inside of the back of the thigh. “The adductor (inner thigh) and medial hamstring (back of the thigh) muscles connect into the inside of the knee, just past the knee joint. Releasing these soft tissues will help reduce any compressive forces in the medial knee.”