Medial Knee Pain

If you have medial knee pain, you should check if you are flat footed. A collapsed medial longitudinal arch will result in internal rotation of the tibia which will cause a valgus in the knee joint.

It is important to do exercises to teach the arch to stabilize so that it does not affect joints further up the kinetic chain. Examples of these exercises are single leg exercises such as the single leg romanian deadlift, single leg squat. If you insist on doing bilateral work rather than unilateral, just make sure that when you squat, the knees must go outside the last toe to not only ensure varus movement of the knee but also pure dorsiflexion of the ankle joint as you descend into a deep squat.

Activating the glut medius doing lateral or saggital walks with a mini band can also help in stabilizing the knee joint. Do these exercises before you start running and jumping around to ensure that the stabilizer muscles are properly activated during your routine.

For those of you using Orthotics, they are only a temporary solution. Getting the arch stabilized proprioceptively is the permanent solution.