knee pain location chart ,teaches you how to self-check

knee pain location chart

In all kinds of sports, such as running, the most troublesome thing is knee injury! Sometimes it’s a dull soreness, sometimes a sharp, stabbing pain. Does your problem come from the muscles and soft tissues, or from the bones and joints? Today I will share with you the most common causes and relief methods for pain in different parts of the knee by knee pain location chart

1. Pain on the outside of the knee Ⅰ

Knee Pain
Knee Pain

[Common symptoms] : Pain on the outer surface, swelling and soreness after running.

[Cause of injury] : Excessive tension in the iliotibial band or vastus lateralis muscle on the outer side of the thigh , repeated friction and compression of the bursa during running, causing chronic inflammation .

File photo
File photo

[Relief method]: Release the outer thigh + straight leg raising training

Action demonstration:

  • Use the elbow joint to release the soft tissue on the outer side of the thigh;
  • Relax for 30 seconds each time and repeat 4 times.
Knee Pain
Knee Pain

Action demonstration:

  • Lie on your side with your lower leg bent and your upper leg straight, keeping your pelvis neutral.
  • Slowly lift the upper leg, then slowly lower it back down;
  • 10 times per set, repeat 3 sets.

2. Pain on the outside of the knee Ⅱ

Common symptoms ]: Pain near the lateral patella.

① The lateral patellar support band is tense: the pain is on the surface ;

② Wear of the lateral cartilage of the patella: pain is in the deep layer .

[Cause of injury] : Imbalance of muscles around the patella: the outer side is too tight and the inner side is too weak, causing abnormal patellar movement , resulting in excessive pressure on the outer side of the knee joint and causing pain.

Knee Joint
Knee Joint

[Relief method]: Fascia knife release + vastus medialis muscle training

Action demonstration:

  • Release of soft tissue around the patella;
  • Relax for 30 seconds each time, back and forth four times.
File Photo
File Photo

Action demonstration:

  • Hold the ball between your knees, keeping your knees shoulder-width apart;
  • Squat slightly, stretch your arms forward, push your buttocks back, and feel the force in your buttocks;
  • 15 times per set, repeat 3 sets.

3. Pain on the outside of the knee

Common symptoms ]: Deep pain inside the outer joint of the knee .

File Photo
File Photo

[Self-test] : Stand on one leg with your knee slightly bent, hold a chair to keep your balance, and rotate your body to the left and right without leaving the ground. If you feel pain, it indicates that the meniscus may be damaged.

File photo
File photo

[Recommended exercise]: Single-leg hip bridge + gluteus training

Action demonstration:

  • Lie flat, bend the non-training leg to the maximum, and bend the training leg to 90°;
  • Push your legs hard, lift your butt, and feel your glutes and hamstrings working;
  • Hold for 5 seconds, then slowly lower it;
  • 10 times per set, repeat 3 sets.

Action demonstration:

  • Find an elastic band and place it above your knees, with your feet shoulder-width apart;
  • Squat down, keeping your knees abducted and externally rotated, and feel the force coming from your hips;
  • 15 times per set, repeat 3 sets.

4. Pain in the front of the knee Ⅰ

Common manifestations ]: Pain and swelling just in or around the patellar tendon (chronic patellar tendon disease/infrapatellar fat pad compression)

[Causes of injury] : ① Long-term running causes the quadriceps to be too tight, pulling the patellar tendon; ② The habit of running on the soles of the feet causes excessive pressure on the front of the knee, affecting the patellar tendon and fat pad.

knee pain location chart
knee pain location chart

[Relief method]: Fascia knife release + quadriceps training

Action demonstration:

  • Use the fascia knife to release the quadriceps femoris and cooperate with the knee flexion movement;
  • Each time should not exceed 1 minute, and no more than 3 times a day.

Action demonstration:

  • Do squats on an incline bench to work your quadriceps and patellar tendon;
  • 10 times per set, repeat 3 sets.

5. Pain in the front of the knee Ⅱ

Common symptoms ]: Deep soreness, pain and swelling in the front of the knee joint after exercise , and soreness and pain will also occur when going up and down stairs for a period of time.

[Cause of injury] : Abnormal overall force line of the lower limbs and instability of the knee joint cause the patella to deviate from its original track during movement, causing excessive wear of the patellar cartilage .

knee pain location chart
knee pain location chart

[Training action]: step squat + side squat

Action demonstration:

  • With the painful foot in front, do split squats;
  • The front calf is vertical to the ground, the body is upright, hands on the waist, and stand up slowly;
  • Feel the force in your hips as you stand up;
  • 15 times per set, repeat 3 sets.

Action demonstration:

  • Stand with your legs apart and slowly squat to one side until your ankle, knee, and hip joint on the opposite side are in a straight line.
  • Then alternate sides and do squats;
  • 10 times per set, repeat 3 sets.

6. Pain on the inner side of the knee Ⅰ

[Common symptoms] : The pain is located on the medial side of the knee joint or the medial side of the patella, with obvious referred pain or soreness (medial collateral ligament injury/medial patellar retinaculum injury).

[Cause of injury] : Generally, it is caused by excessive valgus of the knee joint when running, or excessive stretching of the inner soft tissue due to weak hips and internal rotation of the thigh, which causes pain.

knee pain location chart
knee pain location chart

[Training method]: Clam exercise + ball clamping training against the wall

Action demonstration:

  • Lie sideways against a wall, keeping your spine in a neutral position, your hips flexed 45°, and your knees flexed 90°.
  • Tilt your pelvis slightly backward and squeeze your buttocks slightly;
  • Slowly open your knees, making sure to keep your pelvis stable;
  • 15 times per set, repeat 3 sets.

Action demonstration:

  • Stand against a wall with a ball between your painful knee and the wall.
  • Move the other leg back, with the toes touching the ground.
  • Use your hips to push your knees out toward the wall, then squat slightly;
  • 10 times per set, repeat 3 sets.

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