The BEST Exercises to Fix Inner Knee Pain // 7 min Follow Along

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Here are the 4 best exercises to get rid of inner knee pain!
Follow Along Starts at 4:41
If you have a recurring ache in your knee on the inside of your leg you could be needing to open up your hips and strengthen your adductors!
Knee pain is generally caused by surrounding areas, not the knee itself!
In this video we go through what to look for, what to feel, and how to regress each exercise. Then we've added a 7 minute Follow Along for you, so if you’re coming back to use this again you can skip to 4:41 in the video 😄
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Feel free to ask questions in the comments, or request any videos that you’d like to see!

[@ozdoits]

Among MANY other great things about this video lesson, I love that Tom is speaking calmly. This encourages us to give a RELAXED effort, which I find is much more pleasant AND more effective. Thank you Tom and team!

[@camillamerighi6833]

I really like the format - explain the exercises first, follow along later 😊 very convenient!

[@wamsleywamsley9101]

Appreciate your energy mate, thank you 👍

[@TonyMontoya-music]

excellent video. probably the best ive seen on inner pain.

[@TomMorrison]

Thanks so much!!

[@albo5106]

Jenny always showcasing great form

[@aaronmurray9257]

I’ve been through physical therapy more times than I can count literally so I know your content is legit.

[@TheBhannah]

The hips are very complex and connect the lower body to the top , these help work out all the tension. Thank you !

[@paulmoretz3953]

This is an amazing set of exercises. I can't tell you how much this has helped me. Thank you.

[@TomMorrison]

You're so welcome! Love to hear that!!

[@beepsilver]

I don't know how you both do it but this video comes at the perfect time because I have this exact inner knee issue, thank you! PS I can only hold the second, abductor (non regressed) exercise for 30 seconds on each leg, but can do the full minute with each leg for the abductor exercise.

[@sexynbrite]

Thanks a lot

[@jamesgallant3553]

Thank you, I have a long way to go!

[@abruzzo12]

Excellent video-many thanks!

[@TomMorrison]

You are welcome! 🤗

[@ZenGrammy]

Perfect! 🌟🌟🌟🌟🌟

[@crash3711]

Much Appreciated, I've suffered with inner knee pain for over 5 years, this is really good stuff! And this video has the most information shoved in a short amount of time out of all the stuff I've found on youtube. Thank You Tom!!

[@TomMorrison]

Thanks so much! This one was fully Jenni’s idea, she has knee issues sometimes linked to her hypermobility

[@crash3711]

@@TomMorrison They say I have patellofemoral.. I believe I've overused and have a tendency to flex my knees out of habit just all the time. So my inner knee both sides hurt all the time, it's to the top of the knee on inside. Not the kneecap but the muscle that cradles the knee on the inner thigh. So knowing all of that if there is any other videos to recommend or specific advice to give me I would really appreciate it. Thanks!

[@lizwright4122]

Wow!!! That provided me instant relief! Thank you so much for making this content. You are really blessing people. I went to get a quote for physical therapy for my inner knee pain I have had for months from a strain. They wanted me to come twice a week for a month and it would have been 150 a session with my insurance because it's not covered. I am so happy to find something else to try first as I don't have 1200 to spend right now.

[@TomMorrison]

Happy days! Keep it up a few times per week for a while, the delicate knees follow along is good to go through too!

[@BobbiElftmann]

Looks good, good stretches, but one thing gets injured (like wrists, carpal tunnel) & some of those are tough.

[@albo5106]

Thanks!

[@TomMorrison]

Thanks so much!!

[@wahibdoka9012]

Was having right inner knee pain but after following your video instructions, l fixed it in just 2 days. wonderful!!

[@TomMorrison]

Fantastic!!! Love a quick fix! 😄😄

[@ryanramsay8667]

Can you do an itb / outer knee pain one like this please team? Thanks!

[@tomsharpe4446]

I keep coming across up and coming Channels that have the perfect information for where I am in my current journey, presented so succinctly and I am so fucking grateful. Thank you so much.

[@TomMorrison]

Awesome to hear! You’re very welcome 😄

[@MamaGenn]

Same

[@finsaether]

Magic 🔥👌

[@TomMorrison]

They’re awesome! Get messages about this one all the time being a massive help 😄😄

[@clairesp9583]

Ooo that was tough. I think I need to work on everything!

[@TomMorrison]

Few weeks time you’ll have it mastered 🙌

[@albo5106]

Damn! Jenni incredible

[@SunilSharma-re1hq]

🙏

[@andrewdaley4894]

How to get rid of outer knee pain?

[@Arrian1111]

Phew ... the first exercise alone ended the pain. I assumed it was the knee (and that age was finally catching up) and not the muscle. Thanks for this.

[@TomMorrison]

Great job! 😄😄

[@annmariewawersik8700]

All your work is excellent - I'm referring many people to you as well as using your programs myself. Question: how soon after an injury that made the knee wonky (2 degree strain to mcl) should one start using these type of exercises? And is it ok to have a bit of increased soreness after doing them? If so, how much and how long should the soreness last without it saying you're doing too much, too soon?

[@TomMorrison]

It’s a tricky one as it really depends on the conditioning of the person before the injury even, so if you were able to do exercises like this easily beforehand the recovery time would be much shorter than someone that wouldn’t be able to do them before, would be thinking 8 weeks roughly

[@TomMorrison]

Our delicate knees follow along would be a better start point

[@heathermunoz6282]

Tom, i just found out I have osteoporosis yesterday. I'm 47, i had a radical hysto last year which messed my thyroid and obviously took away my estrogen. I already had Sjogren's which I was managing without meds. Well, now I'm on immune meds, thyroid and estrogen obviously. I have always excercised regardless of ailments. Anyway, I have been doing these and they have been very helpful with hip and knee pain. That being said, any suggestions?

[@TomMorrison]

Yes anything gentle you can do daily is great! Our clockwork hips drill and beginner follow alongs would be great to work on!

[@mikekelley692]

Any suggestions doing some of these that are inhibited by an artificial hip?

[@TomMorrison]

Would start with something gentler like this kzbin.info/www/bejne/qYTSpX-Mlrtqbpo

[@sony5670]

Hi! May I know if these set of exercises will be helpful in strengthening my gracilis tendon? I recently strained it; and had pain in the tendon area which wraps over my MCL and sometimes discomfort in groin area. The injury was due to futsal sessions on rubberised flooring. Thank you :)

[@TomMorrison]

Would search “tom morrison groin” and start with the ones in that video 😄

[@woodwindfixer9248]

Is the Copenhagen plank a progression from the side plank or are they sort of different but in the same family?

[@TomMorrison]

Same but different benefits, the best thing you can do is the side plank march regularly really!

[@ann-margarett3789]

I have a medial and lateral meniscus tear and ruptured popliteal cyst. Would this be good to do for that?

[@TomMorrison]

Would keep with in person guidance if it was fairly recent!

[@Helen-sm8dw]

I really can’t do the side plank one. The strain on the inner thigh, even in the reduced version is too painful. Is there an even easier one to start with?

[@TomMorrison]

This would be a great one to start with 😄 kzbin.info/www/bejne/bYanoGNmf7eEobc

[@1smae100]

I used to work in a warehouse I was shelving a box and used my left hand as support on my left knee . My hand slipped and ever since I have tenderness and slight clicking in left inner knee . I also notice my left inner knee sticks out more than my right knee . It's not the knee cap more the joint area and that exactly where my issue is located as well. Prior even though my knee sticks out more than right never had any issues. Another issue besides clicking is I find it harder to put my weight on left knee when squatting with any weights just body weight Will this video help me

[@TomMorrison]

it's definitely worth giving the exercises a go! Just move nice & slow with control at first 💪🏻

[@dujikasda2451]

For two years i had Plantar Fasciitis. It almost completely healed up now but when i started to do pushups, when i squat my right knee swells (on the right side) t. If i do any squatting i start to feel knee pain and it seams its because i doing pressure on my planta fascia. Do you have any advice on what exercise i should do, in the mean time i am what is suggested in the video

[@TomMorrison]

Check out this video 💪 kzbin.info/www/bejne/f2KYfmB4i86Fabcsi=B9UBpNFcu-BkRjx8

[@paintilludrop]

Your videos seemed to be fit younger people. I like you, but as older overweight I cannot do any.. yeah for all fit people.. I am coming along years late!!😅

[@dafamilylawyersbrisbane4486]

What if you can't get down on the ground like this?

[@TomMorrison]

This would be easier to start with kzbin.info/www/bejne/aHexk2CkiKx3oqc

[@zhingy]

my concrete hips don't lie 🤷🏻‍♂️

[@xrobsyx]

Is the bum raised off the floor for the figure of four exercises Tom?

[@TomMorrison]

Little bit then lower it down gradually to increase the stretch

[@Katrina.for_art]

My left knee just blows up, swells at the drop of a hat. I cannot kneel on it. Where would I start?

[@ericwhatley5831]

*SL🐌W...*

[@hecller22]

What? Plank on the side of body? Imposible even for a second for me. Just the knee version.

[@TomMorrison]

If you search our adductor video that will have more variations for you 💪🏼

[@andyc1019]

Another weakness to fix

[@ssehe2007]

Beans are chilled?!?!?!

[@TomMorrison]

Always!

[@andyc1019]

Shes cheating at 2:03 her hair is helping. 😁

[@TomMorrison]

I knew it!!

[@deborahkent3852]

Can you please use a a model who isn't super fit and flexible. It is just way too difficult

[@beepsilver]

Nope, nope, nope, no way!

[@jc10747]

It would fun for the roles to be reversed once in awhile for a follow along: Jenny instructs, Tom demos.

[@wildlifeartjm]

thats why toms shows numerous regressions in EVERY video just has he has done here

[@jc10747]

@@wildlifeartjm yeah, but showing the progression and showing what happens when the personal limit is met (Jenny has none) may make the vid and instruction more real. And it would be fun seeing Jenny give the orders once in awhile.

[@jc10747]

@@wildlifeartjm see what I mean…this is progression with limits reached. Reality.

[@XXX-ls8qt]

This fixed my horrible inner knee pain i had for two weeks straight! the stretch especially, those muscles mustve been very tight :) thank you so much

[@TomMorrison]

oh brilliant! Thanks for letting us know!!

[@numeras2532]

Thanks!

[@TomMorrison]

Thanks so much!