Treatment for Inner Knee Pain:
If you have inner knee pain from jogging, see if you fit this scenario. The inner part of your knee hurts as a result of overdoing your jogging program recently. You have pain only with jogging. Other activities (walking, moving the knee) are not painful.
1. Rest, ice, over-the-counter medicine if needed.
2. Avoid aggravating activities such as jogging.
3. Knee straightening exercise (the one I showed you on facetime), with the hands-on overpressure.
General Knee Strengthening for preventing inner knee pain in the future:
1. Quad squeezes. Sit with your leg(s) extended in front of you or lie down with your legs straight.
Squeeze your thigh muscles to lock the knee(s) and hold for 5-10 seconds.
Repeat 30 repetitions, >3x/day.
2. Straight leg raise. I have a single post dedicated to this exercise, so check out the following link:
Jogging warmup (for once you are healed from this episode):
1. Walk fast for at least 5 minutes.
2. Stretch your legs for at least 5 minutes, including calf, hamstrings and hip adductor stretching (google it). Hold stretches for 20-30 seconds and repeat 2-3 for each muscle group.
3. Try short bouts of jogging only if pain-free.
4. Slowly and steadily (likely over several weeks), you should be able to increase the jogging and decrease the walking.
Jogging cool down:
1. Stretch for 5-10 minutes, including calf, hamstrings adn hip adductor stretching. Hold stretches for 20-30 seconds each, and repeat several stretches for each muscle group.