How To Fix Inner Knee Pain Two Minutes

  Do you have pain on the inside of

your knee 

well there's a rare issue that we find

here as manual physical therapists

that you can correct at home and find on

your own at home as well

it's often mistaken for a meniscal

injury it can be related to a meniscus

injury

but i'm going to show you exactly what i

mean here it's called a

tibial shift i'm going to explain how to

fix it how to find it

and  what this is exactly real quick

my name is dr david manoff and I'm a

specialist physical therapist i'm a

manual therapist

over at el paso manual physical therapy

and this lecture is dedicated to

helping people stay healthy active and

mobile

while avoiding unnecessary surgery

injections and medications

please study my views carefully may be able to heal the pain in side of your knee with out medicines 

 i'm going to bring the

skeleton over

For just a moment so you can see what i

mean

what the tibia is here's the thigh bone

this is the femur and this is the tibia

the shin bone you have a little bone on

the outside called the fibula

but we're talking about the femur and

the tibia joint the big part of the knee

joints

and what happens in

this issue if you have pain on the

inside of your knee right here

this tibia the shin bone can slide

inwards just a bit you see that that

little shift that i'm making right there

and when it shifts inwards like so the

edge of this bone pops out

on the inside of the knee very subtly

and it can get real tender and painful

and if you've got pain on the inside of

the knee it might happen more so when

you bend your knee or straighten your

knee

but it's definitely pinpointed on the

inside of your knee not the front not

the outside not the top

not on the back of the knee so much but

on the inside you might have this tibial

shift

let me tell you how to find it now as a

therapist

i know where all the bones are at i know

how to find all this stuff really easy

but i always point it out to my patients

that i find it on

if you find your kneecap right here and

just inside about where it hurts if

you've got this pain it's really easy to

find

you can feel the bony part of your knee

joint right here

if you just slide from the top

down and you can feel the bumps on there

if you compare that to the other side

and

if on your painful side it's a little

bit tender and where it puts

pokes out the most if you just rub it a

bit if you dig in there

gently of course and press on the area

and you find that it's tender

then you might have that tibial shift so

go ahead and do it on yourself you might

use your thumbs or your fingers whatever

you feel

you need but do both at the same time

just like she's doing and slide

downwards and inwards to where where the

bones are you you only have to span

about this distance right here

and once you find a little bump like

right around this area

it could be a little more in the front a

little more on the inside of the knee

that is likely a tibial shift

it's going to be tender it's going to be

painful and um when we do it here in the

clinic

usually i'll find the spot and i'll just

give a little pressure in that the

patient's ready to jump and

they're telling me that's where it hurts

you found the spot

so if you've got that what i do as a

therapist

is i'm doing techniques to shove this

outwards like this and i'll actually

show you real quick but you may not be

around a therapist and can't quite do

that to yourself so

i'm going to show you how to shift your

bone

back inwards there's two things you're

going to do one is a hands-on technique

that simulates like what i did

and the other one is a little exercise

that you can do to loosen up the joint

and get it to settle gradually back in

where it's supposed to be

now before i show you that i just want

to explain a little bit about the harm

in leading your knee joint like this

it's actually an alignment issue

so going back to the skeleton here if

your knee joint is shifted

sorry i'm gonna move it all the way back

towards you if your knee joint is

shifted like that

how i was showing you the meniscus which

is a big huge chunk of cartilage that

sits right here

gets compressed awkwardly the cartilage

behind the kneecap on the thigh bone

also gets shifted over along with the

bottom

with the tibia with the shin bone and so

if your knees operating like that over

the long term

you bet you're working on a meniscus

tear or some arthritis problem

so you've got to make sure that you take

care of this inner knee pain right away

and get that

alignment back to normal restore it so

that your knee can bend

without any issues and that tenderness

on the inside of your knee goes away

here's how you do the exercise to shift

your shin bone back outwards

let's pretend she's got the issue right

here what you're going to do

is with your right hand make a c shape

with your hand

and this part of your hand is going to

go right below where it's tender so

usually it's about right in this area

so go ahead and put your hand about

right there your other hand is going to

come on the outside of your thigh and

your

your knee you're going to have to lean

your body as close as you can to your

leg

and push against each other

so you're shifting your knee over and as

best as you can

keep the body weight through your leg as

relaxed as possible you're just trying

to generate a bunch of force

through your arms and make it

comfortable you can spread out the force

through your hands you can get your

hands a little flatter

and you're going to do this for about 20

30 seconds or so you could do it more

than that it generally doesn't hurt you

to do it

more but i found that you get

diminishing returns after about 20 to 30

seconds

and um this the exercise i'm going to

show you next is what needs to happen

along with this to get to the long

lasting effect

there you go and you're pushing as hard

as you can you're really getting in

there and

trying to get that to shift over be

careful not to press on the tender spot

you're gonna be right below it

and then if you're if this is bothering

you on the outside just get your palm a

little flatter against your thigh

and same down here you're able to get

your palm closer to your calf

yeah like that that's probably a bit

more comfortable for you

good so after you've done that for about

20 or 30 seconds

then here's the exercise you're gonna do

i'm gonna stand up so i can show you

you're gonna turn your foot all the way

inwards

straighten out your leg just a bit yep

and then you're going to scoop

towards you and bend your leg as much as

it will go under the seat

if your chair blocks it that's cool to

stop where where you as far as you can

go

and then start over again scoop your

foot inwards and drag your foot

towards your seat and you're going to do

20 to 30 reps like that there you go

so just keep going here as i'm

explaining a couple things

doing this motion forces you to

fire certain muscles in your thigh one

of the hamstring muscles

and some of the groin muscles that help

to get the alignment

more stabilized within your knee joints

now this is a beginner exercise this is

not one that you're gonna be doing long

term

usually the root of this knee alignment

issue

is some foot weakness or some hip

weakness

that's translating down to the down to

the knee

doing this exercise along with that

shift on yourself just helps to get the

alignment right

once the knee alignment is restored you

feel like your knee pain's gone away on

the inside of the knee

then it's important to get over to some

glute exercises

maybe some calf and foot exercises and

make sure that you're moving better when

you're walking and when you're

exercising

typically a knee alignment issue like

this if it's happened recently if you

started to get that pain

say within the past few weeks you should

be over this within a month

tops if you've had that inner knee pain

for several months a year or more

then doing this exercise might be the

case for you

you might need to be doing this exercise

for many months maybe even a year or

more

to get that to diminish down and you

know if it doesn't

continue to get better if the pain

doesn't continue to diminish

it may mean that you need to go see a

specialist like a manual therapist like

myself

to get that knee joint to settle in

because there may be more factors

like a meniscus tear you might you may

be arthritic in the joint you may need

to move the joint in other ways that you

can't quite do on your own

to get this joint to settle properly but

i can tell you from experience i've had

this issue myself

and it still comes up from time to time

especially if i get a little weaker

like for instance right now we just had

a baby it's been three months i have not

been going to the gym

as i usually have i've been trying to

get sleep with a newborn it's important

plus i have three other kids so um it's

not an easy task for me to get to the

gym

and i've caught myself doing this

exercise a couple of times and pushing

my knee into a correct alignment but i

never have an issue that lasts more than

a day it's usually just a quick thing

within a day and it's over and i don't

feel it again for

a long time but to me it's telling me

that i'm getting weak in certain muscles

and i better get on it real soon so i

don't run into a bigger problem later on

so as far as how often to do this

exercise

i would do this exercise every two hours

maybe even every hour

20 or 30 reps shouldn't take you more

than a few minutes

and it shouldn't be super tiring if

anything you'll feel like the inner

thigh work

the the hamstring the inner hamstring

might get a little bit tired

but it shouldn't be anything that tires

you out so much that you're sweating or

getting a huge workout

I mean stop so friends I hope this lecture

was helpful for you if you've

got the heal for the knee inner pain

 sucessfully