Pain in the soft tissue of your knee

Knee pain is often caused by inflammation of muscles or ligaments in the area around the knee itself, and it can be triggered by touching or applying pressure to the sore muscle or ligament.

Find the right program for you

Why does it hurt?

If you experience pain in the front part of your knee, it will most likely be due to inflammation in your kneecap’s ligament, but if your pain is centered around the back of your knee, it could possibly be inflammation of the ligaments in your hamstring. Inflammation of the ligaments (tendinitis) can also cause pain on either (or both) sides of your knee.

The most common causes of these inflammations and pains are:

  1. Acute injury: The muscles and tendons of your knee are damaged due to a sudden and often overwhelming strain.

  2. Excessive strain: The ligaments and muscles are strained over a longer period of time.

  3. Degeneration: The muscles and ligaments of your knee become weaker and stiffer with age, which means certain kinds of movements will trigger pain.

Inflammation and pain are the body’s way of telling you to ease the strain on your knee. Two things are critical in treating your pain:

  • Reduce the activity or activities that led to the injury.

  • Perform exercises that stimulate the knee’s muscles and ligaments. The exercises will make your knee stronger and help you return to normal functionality.

How Injurymap treats your knee pain

Injurymap’s program for treating knee pain consists of exercises that rehabilitate and stimulate the ligaments and muscles of your knee. The first exercises focus on light mobility, which will prepare you for the stability and strength exercises that will return your knee to normal. Stretching exercises are also a part of the program, and they will help ensure your mobility and help you avoid future injuries.


Exercises for Pain in the soft tissue of your knee

  1. Arm spread
    15 reps

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    • Stand up and move all your weight over on one leg while holding the second leg straight backward.
    • Lean slightly forward, about 20-30 degrees, while keeping the backward leg in line with your body.
    • Rotate your upper body to make your arms move up on one side and down in the other like airplane wings during turning.
    • This is repeated 15 times to each side.
  2. Squat I
    10 reps x 3 sets

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    • Stand up in front of a chair without touching it.
    • Stand on both legs with your feet slightly apart.
    • Your toes should point straight ahead.
    • Bend your knees slowly to a point where you almost touch the chair.
    • Then slowly go back up.
    • Perform 3 sets of 10 repetitions.
  3. Inner hip stretch
    30 sec. x 3 sets

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    • Take a broad stance with your toes pointing straight ahead.
    • Keep one leg stretched while you bend the other leg and slide your body over the outstretched leg.
    • Hold the stretch for 30 seconds and perform 3 repetitions with each leg.

Treat your pain with Injurymap

Download the app to get a customized program that addresses your specific pain with exercises.