How To Fix Inner Knee Pain In 2 Minutes

hey do you have pain on the inside of your knee right here 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 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 channel here is dedicated to helping people stay healthy active and mobile while avoiding unnecessary surgery injections and medications please subscribe to our channel don't forget to turn on your notifications so that you can hear about whenever we release new videos as we put out one or two every single week so let's get to it guys a tibial shift i'm gonna 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 guys i hope this video was helpful for you if you've got that inner knee pain and you try this out on your own and you had a success or if you're having trouble with it drop a comment let us know so we can get back to you as fast as possible i want to know if you were successful too so that you can keep your meniscus healthy and your cartilage healthy give us a like as well and don't forget to subscribe and hit that notification bell so that you can get notified whenever we put out our brand new videos every week have a wonderful day guys bye

Channel: El Paso Manual Physical Therapy

Views: 4,906,350

Keywords: inner knee pain, knee arthritis, knee pain treatment, knee pain relief, knee pain exercises, knee exercises, how to fix knee pain, knee pain treatment at home, knee exercises for arthritis, knee exercises for pain, exercises for knee pain, how to relieve knee pain, dr david middaugh, el paso manual physical therapy, exercises to fix inner knee pain, exercise to fix inner knee pain in 2 minutes, fix inner knee pain in 2 minutes, fix inner knee pain

Id: kFLmU4ZHYV4

Length: 9min 55sec (595 seconds)

Published: Tue May 18 2021