Exercises to recover from medial knee pain can be performed by stretching the hip and leg muscles, strengthening the hip muscles, and enhancing joint stability. Commonly, this includes quadriceps stretching, side-lying leg lifts, and standing knee lifts.
1. Quadriceps Stretching: Stand on one leg, bend the other lower leg back and grab the ankle with the same hand. Feel the stretch in the large muscle group in the front of the thigh as you pull the heel toward the hip, and hold for 15 seconds. Repeat with the other leg. In the stretching process to keep the upper body straight, look forward, stretching process, to avoid the body leaning forward, concave back, shrug shoulders.
2. Side-lying leg lift: take the side-lying position, body straight, legs and body in a plane, hip slowly force, lift a leg, at the highest point to keep 3 seconds. Then slowly put down, the hips from the highest place and slowly fall to the ground. Need to pay attention to, action training process shoulder and upper back, arms are kept stationary, breathing evenly.
3. Standing knee lift: stand naturally with your feet spread shoulder-width apart. Then, raise the knee, tighten the front of the thigh (rectus femoris) and calf belly (gastrocnemius). Press your toes down as you raise your knees to ensure that your calves are tight. Do your best to raise your knees as high as you can, and once they are raised, turn into a one-legged stance, taking care to keep your body’s center axis vertical and keep your muscles tight.
There are many causes of inner knee pain, common such as knee injuries, knee osteoarthritis, etc. Patients should consult a doctor in time, under the guidance of a professional doctor, to develop an individualized training program to avoid adverse consequences.