If you have pain on the inside of the knee, ice is the simplest way to reduce your perception of pain. “Apply it for 10-15 minutes onto the area but protect the delicate skin on the inside of the knee with a thick cloth or moist paper towel (this helps conduct the cold),” recommends physical therapist Karena Wu, PT, DPT, owner of ActiveCare Physical Therapy in New York City and Mumbai. If you get confused about when to use ice and when to use heat, you need this info.
It’s not exactly as relaxing as jetting off to a spa hotel to work out your aches and pains, but Dr. Wu recommends using your hands, a handheld massage instrument like the Stick or Tiger Tail—learn more about them here—or a ball (trigger point ball/foam ball/lacrosse ball) to massage the inner thigh and the inside of the back of the thigh. “The adductor (inner thigh) and medial hamstring (back of the thigh) muscles connect into the inside of the knee, just past the knee joint. Releasing these soft tissues will help reduce any compressive forces in the medial knee.”