Pain in your knee joint

If you experience pain deep inside of your knee, this is often due to tissue damage in the knee joint. Alongside this pain, you may also experience swelling and reduced mobility

Find the right program for you

Why does it hurt?

Pain deep inside the knee is often due to damage to the knee joint itself, rather than to its muscles or ligaments. This means it will be difficult for you to trigger the pain yourself by touching or applying pressure with your finger.

If you’re over 50, the cause of this pain is often arthritis. If you’re between 25 and 50, the pain is probably caused by a meniscal injury or another kind of knee injury. If you’re below 25, the pain is probably caused by tissue damage between the kneecap and the thigh bone. Other common causes are:

  1. Acute injury: the joint of the knee is damaged due to a sudden and often overwhelming strain.

  2. Excessive strain: the knee joint is subjected to an unaccustomed strain over a longer period of time.

  3. Degeneration: If you have arthritis, the cartilage of your knee can be worn out entirely. This can cause pain when you put a strain on your knee.

Two things are critical if you want to reduce your pain:

  • Reduce the activities that trigger your knee pain.

  • Perform specific exercises to stimulate your knee joint and the muscles around it. This will help your knee return to normal functionality.

How Injurymap treats your knee pain

Injurymap’s program for treating knee pain consists of exercises that stimulate and help rehabilitate 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 continued mobility and help you avoid future injuries.


  • Patellofemoral pain syndrome
  • Knee sprain
  • Plica syndrome
  • Post-op rehabilitation after knee arthroscopy
  • Knee synovitis
  • Torn meniscus (no locking)
  • Osteoarthritis
  • Bruised Knee

Exercises for Pain in your knee joint

  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.