Pain on the Inner Side of the Knee: 5 Common Causes and What Helps

Pain on the inner side of the knee is one of the most common knee complaints, especially after 40. Sometimes it is a dull ache after a long walk, sometimes a sharp sting when you get out of the car or climb the stairs. The good news: the exact spot where it hurts already tells you a lot about the cause.

Below are the five most common causes, how to recognize them and what you can do yourself.

1. Wear of the inner part of the joint (osteoarthritis)

The inner part of the knee carries more of your body weight than the outer part, so this is where cartilage usually wears first. Typical signs: stiffness in the morning or after sitting, pain that grows over the day or after a long walk, and sometimes a crunching feeling. It usually develops slowly, over months and years.

2. The inner meniscus

The meniscus is a rubbery cushion between the bones. The inner one is damaged more often, either by a sudden twist or, after 50, simply through wear. Watch for pain when you turn or squat, swelling that appears a few hours later and a feeling that the knee "catches" or briefly locks.

3. A strained inner ligament

The ligament along the inner edge of the knee stops it from bending inwards. It is usually strained by a blow to the outside of the knee or an awkward twist, for example when skiing or slipping. The inner edge is then tender to the touch and the knee may feel unstable.

4. Bursitis below the inner knee

A few centimeters below the joint, on the inner side, there is a small fluid-filled sac where three tendons attach. When it becomes irritated, the pain sits lower than with the meniscus, and it hurts most on stairs, when getting up from a chair or at night when your knees press against each other. It is common in women with osteoarthritis.

5. Alignment: knock knees and flat feet

If your knees point slightly inwards or your arches drop when you stand, the inner side of the knee takes extra load with every step. This is rarely the only cause, but it often explains why the pain keeps coming back.

What you can do at home

• Keep moving, but less. Shorten your walks rather than stopping completely. Total rest makes the joint stiffer.
• Cold after strain, warmth for stiffness. 15 minutes of a cold pack (wrapped in a cloth) after activity, warmth in the morning.
• Strengthen your thighs and hips. Strong muscles take load off the inner joint. Start with simple leg raises while sitting.
• A pillow between your knees at night helps if the pain is below the joint and wakes you when you lie on your side.
• Shoes that hold your foot, with a firm heel, and less time in slippers on hard floors.
• Gentle compression and warmth. A soft sleeve gives the knee a feeling of support and stability during the day.

If the front of your knee hurts too, read our guide on pain at the front of the knee, and for osteoarthritis see 9 ways to ease knee osteoarthritis at home.

When to see a doctor

• you cannot put weight on the leg
• the knee locks and you cannot straighten it
• it swelled up quickly after a fall or a "pop"
• it is red and hot, or you have a fever
• the pain does not ease after 14 days of rest and home care

Most inner knee pain is not dangerous, but the right diagnosis decides whether you need exercise, rest or treatment.

A sleeve you will actually wear

The best sleeve is the one that does not end up in a drawer. The KeenTrove Bamboo Knee Sleeve is made for exactly that:

• soft, breathable bamboo, comfortable even in summer
• fits snugly but does not dig in behind the knee
• does not lock the knee, so you move naturally
• wear it under your clothes during the day and in bed at night

With 60 days to get your money back, you have nothing to lose.

See the bamboo knee sleeve →

Note: this article is for information only and does not replace an examination by a doctor. If you have circulation problems or diabetes, or have recently had knee surgery, talk to your doctor before wearing compression.