How to Relieve Inner Knee Pain in SECONDS

Dr. Rowe shows how to quickly relieve medial (or inner) knee pain.
A common cause of this pain is from strain and sprain of the muscles and soft tissues that support the inner knee. This includes an inflamed meniscus, adductor muscle strain, and pes anserine bursitis.
We're going to make getting relief easy by breaking this video up into two different parts that will focus on quick and (more importantly) long-lasting relief.
To get the best results, make sure to go through all parts and exercises and use what gives you the best results.
As a bonus, all of these exercises can be done at home, require no special equipment, and may give quick inner knee pain relief... even in as little as 30 SECONDS!
Watch now and get rid of medial knee pain at home!
Link to step-up board: amzn.to/3FlKGrX
Chapters:
0:00 Intro
0:56 Quick Relief (Pes Anserine Bursitis)
2:53 Quick Relief (Muscle Tightness)
4:30 Strengthening Exercise 1
8:02 Strengthening Exercise 2
10:23 Stretching Exercise
***************************
Dr. Michael Rowe
St. Joseph, Michigan chiropractor
If you are looking for effective neck, back, or sciatica pain relief, contact us at 269-408-8439 or visit us at www.BestSpineCare.com
Facebook: / bestspinecare
Twitter: / stjoechiro
Instagram: / drmichaelrowe
Your local St. Joseph | Benton Harbor | Stevensville Michigan chiropractor
SpineCare Decompression and Chiropractic Center
3134 Niles Rd
Saint Joseph, MI 49085
*MEDICAL DISCLAIMER*
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Don’t use this content as a replacement for treatment and advice given by your doctor or health care provider. Consult with your doctor or healthcare professional before doing anything contained in this content.
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- AFFILIATE DISCLAIMER -
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#kneepain #kneepainrelief #kneepainexercise

[@DrRowe]

👉 If the exercises helped you, please support us by giving this video a like and leaving a comment below. 👉 Have a suggestion for a future video? Please leave it below! Link to step-up board: amzn.to/3FlKGrX

[@AnitaMcB__]

I have this. Could you show something to help bursitis in the hip. Thanks

[@ashakadaba5812]

Back of the knee joint ,I have pain and while straightening the knee it's little tough🙏🙏🙏🙏🙏

[@priyankasharma4135]

PLANTER FASCIITIS

[@DrRowe]

@@ashakadaba5812 check out: kzbin.info/www/bejne/mqqQamyen76loJo

[@ashakadaba5812]

@@DrRowe thank you thank you.will do it right now🙏🙏🙏🙏🙏

[@Mrverybusinessman]

Honestly I cannot thank people like you enough. The relief makes me want to give you the biggest hug.

[@DrRowe]

Glad you’re getting relief!

[@jamescalabrese791]

I was over zealous on my elliptical machine and my inner knee hurt a lot for days. I came across this video and thought that no way this would help. Boy was I wrong. It helped immensely - thank you so much - relief was immediate!!

[@KeraJoseph32]

I have done everything possible from every PT modality, cortisone, prolotherapy, creams, even surgery to see what’s going on with my knee. Everyone says I’m fine. This all started randomly one day and ever since I’ve had long covid. Between that my CFS and other things i can’t seem to catch a break. You’re the first one who has actually explained the area more to me.

[@katman11]

Did you get vaccinated?

[@maryanng720]

I've been suffering on and off for years! My doctor gives me cortisone shots that help, but not for my crippling inner knee pain. I finally have relief because of your instruction. Instant relief. Thank you from the bottom of my heart. You've changed my life forever. ❤️ I haven't even finished the video yet.😄

[@fingerprint5511]

Have you got high foot arches? Get memory foam inner soles, you'll see a huge change as I had torn Meniscus and high arches and it upsets the SI joints and Meniscus if I don't wear memory foam.

[@978denzel]

I’m another thank you. Thank you man.

[@maryanng720]

@fingerprint5511 I don't think so, but I'm definitely getting it. Thank you!💓

[@23Butanedione]

@@maryanng720wow what a bad decision to get cortisone shots

[@marjoriecadanilla7546]

I have cortisone shots 3X but it didn’t help the pain,I will try this.

[@virtualviewer61]

For two years I had inner knee pain from working too hard. I was unable to bend my knees and kneel down on the floor, to do house construction. After watching your video on inner knee pain, I started messaging my legs and the pain stopped in a few minutes. That was six months ago and I and now able to work building houses without pain. Prior to that I went to a doctor that told me I was too old and my knees were not going to heal. The doctor wanted to give me shots that I refused. I am 75 years old and only work about five hours a day, but your video has been a great tool for me and I want to thank you for the help. I am able to climb ladders and go up and down stairs many times a day, and I do this five days a week. Thanks!!!!!!!

[@BarrySullivan-mq5xy]

😅😅

[@billyballer2933]

Thx Dr. Rowe. This one really provided the instant relief!!

[@catporter8417]

Thank you, exactly what I needed. Your instructions are clear and precise as always! Great video

[@rukminigopalakrishnan2227]

I'm glad I found the right video that addresses my pain. I started immediately on the massage and I am already getting relief. Thank you.

[@ginaphelan4243]

Thank you so much for this video. I have seen a lot of people for my knee pain and nobody suggested this. It was instant pain relief. Thanks so much for what you do!!

[@rebeccaumstead9298]

I was so worried about my knees!! I just did the 1st part and can feel the difference!! Thank you!! Thank you!!!

[@javinhickson-singh9684]

Great video dude

[@mkulowiec]

You saved my knee!!! My inner knee was killing me for like three weeks. The rubbing/massage you showed really helped and all the pain has been gone!!!

[@farahelsaeed4080]

This is amazing thank you

[@kyletheninja619]

Once again another one of your video helps with an area of pain I been having. Yesterday I banged up my knee while helping out my sisters volleyball practice and had the muscle right around my kneecap super sore and tender. I was having a tough time sleeping so I been doing the first instant relief massage and it's been working it feels better already and can hopefully get more sleep because of it. Keep up the great work the stuff you release really does work

[@978denzel]

You’re the best thank you.

[@hollylynn32]

Omg!! This helped so much! Thank you so much!!!!

[@mommatia6095]

Dr. Rowe, you are amazing. Thank you. Columbia SC

[@DrRowe]

Hello and thanks for watching!

[@MrZorro127]

Did help a lot back to training thanks

[@supindercheema3679]

I am also having inner knee pain in my right knee and will give these exercises and stretch to hopefully help my knee. Thanks so much for the information and in the way you make it so clear and simple to understand

[@carolynnmaraki2550]

2weeks ago I slipped at work and twisted my knee- I already know by watching your video, the areas and techniques your using my knee is going to feel better in no time...Thank you✨💯✨

[@DrRowe]

Glad you're getting relief!

[@lilyr.187]

Thank you for your amazing and very effective exercises.

[@DrRowe]

Thanks for watching!

[@neil1006]

Great, thank you.

[@PBJ988]

You do a great job explaining everything. Thank you.

[@DrRowe]

Thanks so much for watching!

[@jjvsqz]

Ahh feels better...Thank you doc!!

[@kelvinwisefombon8518]

Gratitude for this bro...A powerful turn around...

[@DrRowe]

Thanks for watching!

[@sotnasoigres315]

Thanks for the pointers!

[@DrRowe]

Thanks for watching!

[@sirrobinofloxley7156]

Absolutely brilliant, the sport I do is heavy on the knee tendons and this basically aids me to get ahead of the curve, thanks so much!

[@DrRowe]

Thanks for watching!

[@user-rz2dz8nn9c]

❤ thank you.......your channel is informative and has helped me qreatly😊

[@clothildev9727]

That is amazing thank you so much!!!

[@DarthVader-xz6vu]

Thank you

[@crisccan]

Thank you Dr Rowe

[@DrRowe]

Thanks again for watching!

[@sultanahussanee2505]

Thank you so much...I've seen many videos for inner knee pain relieve and this one looks really great

[@DrRowe]

Thanks for watching!

[@Apr1cotBunny]

Just what i needed, kind thanks 👏🏼

[@DrRowe]

Thanks for watching!

[@karriecoleman9865]

Finally some relief. I thought I might need some stretching and this video was exactly what I needed.

[@advocateritakapur8967]

Omg it really works like magic instantly .... Thnx

[@estongbigboy6702]

Thanks a lot for this doctor

[@DrRowe]

Thanks for watching!

[@TheTempestSync]

Dr. Rowe, you did it again. I'm dealing with knee pain due to quad/hamstring and calf tightness and then you release this video 👏. I do step ups and it provides temporary pain relief but if I sit for a while it all stiffens back up. I'll need to try that clock squat variation though. Thank you for your videos, I love experimenting and learning these techniques!

[@DrRowe]

Glad you're getting more relief!

[@user-ne7fi3nn8r]

I’ve always had pain in my knee but two nights ago I woke up in agony and unable to walk at all. I’ve been scooting around on the floor on my backside to do things. I’m 73yrs and come across your video tonight. Already I’ve found relief with the massaging. Thank you ever so much. ❤❤

[@DrRowe]

Glad you found the video and are getting relief!

[@user-ze6ze9ug5s]

Really helpful vedio❤

[@madiztira70]

Oh my god,this is the first time i want to write a comment in youtube. I am from indonesia. I have knee pain and i am always look for how to relief it. Finally i've seen your video doc. And thanks god,the relief Disappeared straight away. Thank you so much doc,thank you. Continue to make videos like this,doc. God bless you.

[@erlindamiranda1057]

Hello! Doc. Thank you for the info. God bless!❤

[@DrRowe]

Hello and thanks for watching!

[@deanstuke7834]

Your expertise is spot on! I can’t thank you enough for the lessening of my inner knee pain! What a great find you were for me. Excellent explanation!

[@DrRowe]

Thanks and thanks for watching!

[@user-ne5db2fv8e]

thanks for this good information

[@DrRowe]

Thanks for watching!

[@juanperez-rd1ic]

Thank you so much. I’m a daily runner and I had a little bit of knee pain. Definitely relieved it.

[@ericbeeman1514]

Another excellent video! Definite save.

[@DrRowe]

Thanks again for watching!

[@user-xp4my5wp6v]

I always use your exercises when ever there is a pain in any part of the body. Honestly I get instant relief. Thanks for helping.

[@indusharma7226]

Same here.I can't thank him enough❤❤

[@jjb0894]

I’m a Disabled Veteran and have chronic knee pain, and this seems to really help. Thank you!

[@DrRowe]

Glad it’s helping you!

[@trillianmcmillian2660]

awesome 😎

[@deborahstyron9641]

It really works. My doctor gave no advice on this. I used muscle relaxers or pain relief which was a temporary fix. I fell off a ladder and I had medications for for which I used for my knee. It brought instance relief and the exercises I will also do long term.

[@bethlemmon]

it worked! Thank you so much! I will do the exercises to strengthen inner knee!

[@DrRowe]

Glad to hear that!

[@laurencemilo4658]

i will try this. thank you doc.

[@DrRowe]

Hope the exercises help you!

[@laurencemilo4658]

@@DrRowe i think it will help doc thank you...

[@letstalkchickenswithlu]

Excellent info as always 👌

[@DrRowe]

Thanks for watching!

[@mridudevi7806]

Thankyou so much

[@DrRowe]

Thanks for watching!

[@mtuli9679]

Thank you so much

[@DrRowe]

Thanks for watching!

[@lizellehattingh281]

Thanx so much for your great video, ive had knee pain for two weeks now, im sure your techniques will help!!!

[@DrRowe]

Thanks for watching!

[@bash4374]

Oh my gosh the massage worked so well. I started to feel relief about a minute after starting and would you believe, I am able to extend my leg further so I am actually walking a bit more upright than before. Wow, thank you so much for the video. Love and blessings to you

[@kervilou5905]

Very good

[@DrRowe]

Hope the exercises help you!

[@VinnyiPluh]

Thank you, having that pain right now, noticed my inner calf is soooo painful to massage, working through it before doing exercises👍🏻

[@DrRowe]

Hope the exercises help!

[@linzisorensen885]

This is the most helpful thing I've seen for my knee pain, finally I feel I can reduce the painkillers and get a decent night's sleep

[@GiselaGibbon]

Oh my goodness, how I needed to watch this, past midnight and it's a halleluja moment - thank you for yet another really helpful piece of advice.

[@omonaijaj]

I had to do this past midnight as well! Almost instantaneously relieved. God Bless this man fr

[@CDdeodata]

Thank you so much for all these exercises and the massage. I have tried so many things to strengthen my Right knee so as to avoid a knee replacement in the spring. I am a former ballet dancer and teach ballet. However nothing has brought back the strength in this knee and doing stairs is too painful. The surgeion says it is the patella . From what I can make out I have a total weakness in the gluts and a very tight inner thigh muscle. Your stretch to the side really hits the point. I am going to follow all your exercises to try to avid surgury because I already have a hip replacement on this side.

[@richoneplanet7561]

Video playing on his watch ⌚ love that 👍oh knee pain ...

[@lindameyer8519]

Thanks!

[@DrRowe]

THANK YOU for supporting the channel, I appreciate it! - Dr. Rowe -

[@davefrommelbourne1237]

I do the first exercise you showed after I run. Very beneficial 👍

[@DrRowe]

Thanks for watching!

[@yogi8337]

Your video save me...thank you

[@DrRowe]

Thanks for watching!

[@hannajarvenpaa5079]

Thank You🧡💛💚💙💜💖

[@DrRowe]

Thanks for watching!

[@aggiegibson4883]

I fell and damaged my knee and also my hip I am having lot of pain I am going to try your exercise routine and believe it to work. I am from Tobago west indies it's the first time watching your channel

[@anitakher1001]

Nice

[@esperanzabanks8931]

Omg! It works 😮. Thank you

[@DrRowe]

Glad it helped!

[@bouthaynabelkacem6356]

I started having this sort of a cracky pain in my inner thigh after going a bit too hard in the gym and this is the first time i try the massages on this video, i can already sense a bit of relief and i’ll be doing more of those strenght execises thanks doc 💪🏻

[@DrRowe]

Glad you're getting relief, and keep at it!

[@RoseN961]

OH MY GOSH!!! I have had this pain the whole week, I just did as you instructed and the relief is incredible, can this be done after every workout session?

[@mcscsri5920]

Hello sir am from India. Thanks for the video. Have bone pain all of a sudden. Let me try this exercises. Please keep ur narrations in the corner so that we view the video completely.

[@ashakadaba5812]

Thank you soooo much...god bless you..loads of lovve and blessings from namma bengaluru....INDIA 🙏🙏🙏🇮🇳🇮🇳🇮🇳🇮🇳🛕🛕🛕🛕🚩🚩🚩🚩

[@DrRowe]

Thanks for watching!

[@IllTygerKing]

Hurt my knee doing Sumo Deadlifts while not rooting my left foot properly. Already just massaging my soleus going up saved me from the sharp pain! Thank you!

[@DrRowe]

Glad it's helping!

[@robertmartin8762]

Tis Irish Bob saying hello Michael I thank you for this informative segment. I find that the past few years this has been a problem with both knees. Bless you my son. Irish Bob thanks you fer yer channel. 😇🤗😎🍀☘️🇮🇪🇨🇵🦾🩺🥂

[@DrRowe]

Hope these exercises help you!

[@seavy12309]

Do you have any exercise recommendations for people with inflammation problems like arthritis or gout?

[@roccocolangelo7195]

Hi dr. Rowe, i need help , i have Plantar Fasciitis under my right foot in the back, please tell me or show me me what to do, your help will be greatly appreciated

[@kuddusshaikh5806]

Hi Doctor Nice information. Thanks Want to see lowerback pain release vdo. Please.

[@DrRowe]

Check out: kzbin.info/www/bejne/q4HYlqKVdtSpfqs

[@robertcarolinar]

Excelente, tengo mucho dolor de rodilla de la forma en que se describe al principio y esto me ayudó a calmarlo en instantes. Los ejercicios para fortalecer también están geniales. Realmente, muchas gracias!!

[@user-gd7wm4kf8m]

Thank you for the tips. Just one question, does our weight contribute to the pain?

[@jjwj6885]

I'm having this problem and have been doing these massages. However, my knee cap tend to snapped or locked with extreme pain. How can I reduce the knee lock/snap?

[@brorjohansson3013]

Really great video!! I have one quick questions and would be very very glad if you could help. Is it better to use hands for the massage or could i use a massage gun? It seems to be easier but is it bad in some way? Thank you!!

[@StevenGrantCaron-Stills]

Works but in minutes. Thanks for the post been down for a few days with this. Says 3-6 weeks or a few months for recovery 😢

[@alex_blue5802]

More helpful than the thousands spent on physical therapy

[@couchpotatoqueenera]

I'm no where near ready for the strengthening exercises but i knew from past patellar pain to start a few reps per day of the stairs one, so... hoping!

[@tinapagnanelli3566]

I had arthroplasty to my left knee 10 days ago with scar removal and manipulation (had LTKR 2years ago and never achieved good flexion to walk up and down steps, etc.) Rehab is advancing well with use of X-10 knee therapy machine and the exercises they suggest along with PT at the center, but I’m having discomfort on the medial knee just below and along-side the knee cap and above. Also feeling tightness in my hamstrings. These exercises and massage suggestions look like they’ll help. If you can think of anything else, please let me know. Thanks for these exercises and any others you might offer.

[@farahamzn]

may god bless u

[@romand123]

Couldn’t sleep with this pain that came from nowhere…THANK YOU!

[@mitkotsenev2512]

I am having sharp pain under the knee on the left inner side, what do you think is the problem , i am experiencing this pain for probably about 10 years since i had knee surgery. Lately is getting more often and is hard for me to even walk when it start.

[@PharmacyTechLabs]

I have pain in my left knee and am wondering if the knife technique you use cuts the ligaments would that get rid of the knee pain.

[@Ali-tc5du]

Thank you , found the sprained part by diagnosis as informed by you. 😗 I applied balm and massaged my knee immediately it felt better.

[@DrRowe]

Thanks for watching!

[@ARYAN29DC]

U just rocked bro my pain is gone oyahhhh

[@sandrafrancis6809]

Always grateful for your videos! God bless you.

[@wendikruger3431]

Thank you so much. Amazing relief and long term solution all in one.

[@DrRowe]

Glad it helped!

[@halimating5801]

The video is practical in the part 1 but the part 2 video was not clear because the demonstration were almost totally obstructed by the sub titles.hope that you can make some adjustments to it. Thank you😊

[@1smae100]

For as long as I can remember my left inner knee sticks out more than my right inner knee is this normal Sir? Unfortunately on that left knee that sticks out more I rolled my hand on it while bending over shelfing boxes I used my left knee to grip my left hand . I lost grip and caused my left knee to roll like sensation which it's now tender. But as far as sticking out more than the right it could be when I was playing football as a kid I got tackled and felt a pop but can't remember if it was my right or left knee . Any advice would be greatly appreciated 👍 thanks .

[@Lastfirst333]

After dental work my bite is always off and it can cause pain anywhere. This time my knee is being affected very badly, I will try these. I just tried it and it helped a teeny bit. I will need to have a qualified dentist who can do a correct oclussal equilibration when you are sitting straight up in the chair instead of reclined.

[@sammy5833]

Sir i am from india ..having severe knee pain .dctr told me cartiladge is olmost finished from my both knees. Plzz advice me somthng the best treatmnt . Waitng fr ur reply plzz 🙏🙏

[@helawondimgeghu1847]

Hello Dr I have a few questions about the rehab on knee injury of soccer player. He was hurt during the game on the inner side of his knee and he doesn't have any pain but he can't kick a ball with his injured leg and can't fully flex knee joint. What exercise do you recommend me