Area : Anterior Knee Pain
Pain at the front of the knee on and around the knee-cap is the most common presentation of cycling overuse injuries, in part due to the anatomy of this area.
The large quadriceps muscles attach to the shin bone via the patella, so the forces of pedalling are transmitted across the patello-femoral joint whenever we bend our knees, essentially squashing it back against the thigh bone.
Although more common in explosive sports, the part of the tendon attaching the patella to the bony prominence below the knee-cap can become inamed . If this area is persistently sore to the touch its definitely worth seeking medical help. It should respond to ice, anti-inammatories and physiotherapy, with or without strapping.
However, if youre reading this and you have anterior knee pain from cycling, chances are youve got whats known as a patellar compression syndrome.
The scourge of cyclists and runners alike, it can completely oor you, causing pain when off the bike and ride-stopping agony when on it.
Robert Smith / Immediate Media
During the push phase of pedalling, we seldom complete the last 35 degrees of knee extension a movement which is largely under the control of the vastus medialis oblique muscle.
This means that over a long period of time, and often in spite of outward appearances, the muscles down the outside of the thigh become much stronger and tighter than these less-used medial muscles.
4 ways you can look after and treat anterior knee pain when cycling
Why Is Medial Knee Pain So Common
It is very common to get pain on the medial side of the knee, because muscle weakness and/or tightness, which is very common, can subtly change the way the knee moves.
This causes more force to go through the inner side of the joint, rather than distributing weight evenly through the whole joint, which results in damage to the inner side of the knee and therefore results in medial knee pain. For example, it is much more common to get osteoarthritis on the inner side of the knee than the outer side.
Medial Meniscus Tear Test
One of the main test for medial meniscus tears is the McMurray test for the knee. Your doctor can bend your knee, then straighten and rotate it. This puts tension on a torn meniscus. If youve got a meniscus tear, this movement can cause a clicking sound. Your knee will click each time your doctor does the test.From a position of maximal flexion, extend the knee with internal rotation of the tibia and a varus stress.
Internal Rotation of the tibia + varus stress = lateral meniscus
From a position of maximal flexion, and extend the knee with external rotation of the tibia and a valgus stress.
External Rotation of the tibia + valgus stress = medial meniscus
The IR of the tibia, followed by extension, will check the entire posterior horn to the middle section of the meniscus. The anterior portion of the meniscus isnt easily tested because the pressure to it part of the meniscus isnt as great.
Positive findings of the McMurray test meniscus: Pain, snapping, audible clicking or locking will indicate a compromised meniscus.
It is necessary to explain your symptoms accurately. The amount of pain and the first appearance of swelling will offer necessary clues about where and how bad the injury is. Tell your doctor of any recurrent swelling or your knee repeatedly giving way.
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Medial Collateral Ligament Injury
The medial collateral ligament runs along the outside of your inner knee to stabilize the joint. If the ligament overstretches, you may have an MCL sprain.
The MCL can also tear partially or fully. An MCL injury most commonly occurs after force is applied to the outer knee, such as in contact sports.
Symptoms of an MCL injury include:
Treatments Available For Medial Knee Pain
The treatments vary depending upon the intensity of the damage. In most cases, surgical procedures are not involved while in critical conditions, surgery is preferred.
Arthroscopy: This major surgery is performed when the patient is suffering from osteoarthritis. It is a bit risky when compared to the other surgeries but it helps in fast recovery of the knees. It easily fixes the damaged cartilages and ligaments.
Corticosteroids: corticosteroids are artificially synthesized cortisols that are used to treat inflammations. They are injected into the knee region to reduce swelling of the inner knees.
Physiotherapy: Many types of exercises are prescribed by physiotherapists for treating medial knee pain. Physiotherapy may not have immediate results but when practiced regularly it will surely have good results.
Home Remedies: In excusable cases, home remedies can be applied for better results. Home remedies include ice pack therapy, hot bag therapy, etc. they give instant relief from pain and reduce swelling.
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What Is Runners Knee
First things first what, exactly, is runners knee?
Runners knee is basically a general term which encompasses multiple diagnoses, says Trent Nessler, PT, MPT, DPT, National Director of Sports Innovation at Select Medical and creator of the Run Safe Program.
If youre dealing with knee pain, its important to understand exactly whats going that way, you can apply the right knee stretches to get you back on track .
Here are some of the most common diagnoses that fall under the runners knee umbrella.
Being Active And Managing Stress
If youre not tired at the end of the day, it can be harder to get to sleep. If possible, make sure your routine includes:
- Regular exercise.Water-based exercises are good options as they take the weight off your knees. Tai chi and yoga can help with strength and flexibility. Exercise can also help reduce stress.
- Social activities. If youre no longer working, attending a day center, joining a club, or spending time with friends, family, or neighbors can help you get out and about.
If youre concerned that your stress and anxiety levels are too high or never seem to go away, speak to your doctor. They may be able to help with counseling or medication.
A suitable environment and regular sleeping habits can help improve sleep quality.
- making sure the temperature is not too hot and not too cold
- changing to a more suitable mattress, if necessary
- using blackout blinds to keep out the light
- leaving phones and other devices outside the room
- shutting the door if other people are still up and about
- using earplugs to cut out any noise
- if possible, using the bedroom only for sleeping, not for working or watching television
- having a regular time to wake up and go to bed
- avoiding eating a large meal near bedtime
- avoiding drinking too much fluid close to bedtime or you may wake up needing the bathroom
If you feel anxious about falling when you get up in the night to go to the bathroom, add nightlights in key locations to help you see your way.
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Treatment And Recovery Time For Mcl Tears
The medial collateral ligament on the inner side of the knee is most often torn when there is a force that strikes the outside of the knee. The MCL attempts to resist the knee bending sideways and tears if the force is too great. When this happens, you may face a recovery time of weeks to months, depending on the grade of the MCL tear.
Treatment of an MCL tear depends on the severity of the injury. Treatment always begins with allowing the pain to subside, beginning work on mobility, followed by strengthening the knee to return to sports and activities. Bracing can often be useful for the treatment of MCL injuries.
Fortunately, most often surgery is not necessary for the treatment of an MCL tear. In some specific circumstances, surgery may be recommended. Most often, surgery is used for the treatment of specific types of severe MCL injuries.
Medial Collateral Ligament Injur
This injury is usually recognized as the most important cause of medial knee pain. First of all, it is better to know what “Medial Collateral Ligament ” is. The MCL is one of the most significant ligaments in your knee that ties your shinbone to your thighbone. This ligament keeps your knee stable and controls your knees’ sideways movements. Stretching or tearing this ligament is one of the main causes of inner knee pain that athletes, particularly rugby players, often experience more. It causes injury to the MCL when a blow pushes the knee inward into the opposite knee. Also, various factors such as twisting the knee while skiing or falling can damage this ligament.
Symptoms of MCL Injury
Depending on the severity of your injury, you may experience mild or severe pain inside your knee. If the blow is severe, you may not be able to walk or even touch the affected area. According to the experience of injured people, you may hear a popping sound during the impact, and the area swells, which is not the same in different people. Knee locking and medial knee pain with flexion are other common symptoms of Medial Collateral Ligament Injury.
Possible Treatments: knee Brace, PRICE
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Treatment Of Pain On The Inside Of The Knee
Luckily, Pain on the Inside of the Knee can be treated and sure will disappear in no time. You can either treat it at home or go to see a physician who will attend to you and provide expert recommendation for you. However, most of the knee pain injuries or inflation can be resolved by using home treatment.
- Rest your knee
One of the simple ways to solve Pain on the Inside of the Knee is to rest your knee. If you are sure that the injury occurred during activities such as sports or other physical events, avoid this activity until the knee has healed.
- Use an Ice Pack
This is a common and simple step to ease yourself from knee pain. By Applying an Ice pack on the injured area of the knee for 30 minutes at least three to four times a day, can reduce the pain or inflammation, thereby relieving you of the pain. You can buy Ice packs from pharmacies and online, or you can make one in your home.
You can also use anti-inflammatories as an Inner Knee Pain Treatment. You can use over-the-counter anti-inflammatory medications, such as aspirin or ibuprofen.
Exercises such as quad stretch, hamstring stretch, and half squats can help to strengthen your knee and improve the healing process reducing and taking away the pain.
- Consult a Physician
What Does Inner Knee Pain Mean
It may be important for you to know what parts of the knee are most affected by medial knee pain. So to make this clear, you first need to know where the medial side of the knee is. The medial sides of your knee point to your left knee’s right side and the left side of your right knee to the middle of your body. So you will feel pain in these areas, which will usually affect your daily activities. To better understand, it is better to have an overview of the anatomy of the knee’s inner parts.
- The Quadriceps tendon connects the Quadriceps muscles to the kneecap
- Medial collateral ligament
- The medial meniscus is thick, elastic bands of cartilage in the shape of a crescent attached to the tibia.
- A plica is a fold in the thin tissue that forms the joint of your knee.
- Between your bones and tendons, the bursa operates as a cushion and decreases friction.
These areas are among the most susceptible and vulnerable areas where inner knee pain is typically caused by damage or complications in one of these areas. Accidents, sometimes a bit of carelessness and a wrong lifestyle, can easily damage your knee health. Who do you think is most likely to experience medial knee pain?
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When To Seek Help
Many hamstring injuries respond well to home treatment and heal within a few days. If your pain isnt going away or your symptoms are getting worse, its a good idea to call your doctor to set up an appointment. In severe cases, your hamstring injury may require surgery and several months of rest and physical therapy.
Regardless of the severity, your doctor can give you important tips on how long you should rest or what exercises might help you prevent future injuries. Your doctor can also refer you to a physical therapist to work on any muscle imbalances that may be contributing to your injuries.
Lateral Collateral Ligament Injury
- Less common than injury to the MCL
- Usually results from a blow to the inner side of the knee
- Inner side of knee is more likely to be protected by the other leg, hence less common injury type
Symptoms can include:
- Pain in the knee – varying depending on severity
- A complete tear of the ligament can give a snapping feeling or sound
- Swelling of the knee – how much depends on of severe a strain or tear, an ACL injury may result in a more severe swelling known as a haemarthrosis
- Restricted movement and poor stability on the injured knee
Strengthening exercises for the muscles which support your knee joint can be prescribed by a Chartered Physiotherapist. Manual therapy techniques can help restore movement and reduce swelling. Advice on bracing/ strapping can be given if indicated. Physiotherapy can also help prepare the knee for surgery if it is necessary.
For severe cases a MRI scan will determine the extent of the damage and suitable treatment measures
Diagnosis Of Inner Knee Pain
Your doctor will examine your knee and take a history, asking about:
- the type of pain you have, when it started and whether it comes and goes
- how active you are
- any activity, accident or injury that could have caused it
If you have cartilage or ligament damage, your doctor may suggest a procedure to look inside your knee, called an arthroscopy . This involves making a small cut in your knee and inserting a thin tube with a camera on the end. As well as diagnosing the problem, the procedure can also be used to repair or remove damaged tissue.
How Long For A Meniscus To Heal Without Surgery
Your meniscal tear can usually take up to six or eight weeks to completely heal if the injury is within the red zone. As mentioned previously, some meniscal tears would require surgery. Your physical therapist can guide you on whats most likely for your knee injury.
It is necessary to avoid activities and exercises that place excessive stress through your meniscus and further delay healing. Sometimes, your physical therapist may advise you to stay weight off your knee. In these instances, its going to recommend crutches. Everyone seems to be different, therefore, be guided by your physical therapist.
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How Are Knee Problems Diagnosed
In addition to a complete medical history and physical exam, other tests for knee problems may include:
X-ray. This test uses invisible electromagnetic energy beams to make images of internal tissues, bones, and organs onto film.
Magnetic resonance imaging . This test uses large magnets, radiofrequencies, and a computer to make detailed images of organs and structures within the body can often determine damage or disease in a surrounding ligament or muscle.
Computed tomography scan . This test uses X-rays and computer technology to make horizontal, or axial, images of the body. A CT scan shows detailed images of any part of the body, including the bones, muscles, fat, and organs. CT scans are more detailed than general X-rays.
Arthroscopy. A minimally-invasive diagnostic and treatment procedure used for conditions of a joint. This procedure uses a small, lighted, optic tube , which is inserted into the joint through a small incision in the joint. Images of the inside of the joint are projected onto a screen used to evaluate any degenerative or arthritic changes in the joint to detect bone diseases and tumors to determine the cause of bone pain and inflammation.
Radionuclide bone scan. A nuclear imaging technique that uses a very small amount of radioactive material, which is injected into the patient’s bloodstream to be detected by a scanner. This test shows blood flow to the bone and cell activity within the bone.
What Types Of Doctors Treat Knee Injuries
Often, knee injuries are cared for by primary care providers who have the knowledge and skills to diagnose and treat many of the common knee injuries that occur. Orthopedic surgeons are involved in knee injury care to determine whether surgery might be required. They are also the specialists to perform the surgery. Physical therapists have an important role in the treatment of knee injuries regardless of whether surgery is required.
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Exercises For Inner Knee Pain
For most cases of inner knee pain, exercise is a sufficient and effective way to improve your pain levels, regain functionality, and prevent future pain. For the knee, in particular, stretching and strengthening of the muscles surrounding the thighs can provide support and stability to the knee. These include the hamstrings, the muscles on the back of the thighs, and the quadriceps, the muscles on the front of the thighs. Here are four exercises to get you started
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