Knee strengthening exercises NHS pdf

Exercises for Osteoarthritis of the Knee Your

Knee Exercises Stretch & Strengthen 3. Clams Lie on your left side with knees slightly bent. Lift your right knee. Keep your bottom leg still and heels together. Hold for 5-10 seconds. Relax. Repeat10 times on each side. 1. Leg Raise Lie on your back. Bend one leg. Straighten the other and pull back your toes. Straighten and lift your leg 1. NHS Trust Physiotherapy Department Advanced knee exercises Information for patients. These exercises are designed to progress the strengthening of your quadriceps and hamstring muscles. Stand with your back against a wall, feet 20cm from wall, and a ball between your knees Knee exercises www.oxfordhealth.nhs.uk | Oxford Health NHS Foundation Trust 3 Knee bends Practice bending your knee by sliding your heel towards your bottom. Knee bends (sitting) Sitting, with your legs hanging down, straighten your knee slowly by raising your foot. Hold for five seconds and then lower gradually. Repeat at least five times

Exercises for knee muscle and joint problems NHS infor

knee exercise sheet whipps cross university hospital nhs trust produced by: dr hasan tahir & mr clive sutton start the exercises gently, the repetitions are a guide aim to perform the exercises morning, lunch and evening if the exercises make the pain worse, stop for 2-3 days start again very gently, if they still make the pain worse seek advice as necessar Exercises for Osteoarthritis of the Knee Your Rehabilitation Programme This exercise leaflet has specific exercises to help maintain your joint range of movement and strengthen muscles around your knee. When attempting the exercises it is important to perform them with a good technique. There may be a slight increase in your pain and you may. These exercises can help to get you moving normally, and safely, if you've a muscle or joint problem affecting your knee. These video shows the whole movement so don't worry if you can't do it all. How many and how often. Start by doing 5 repetitions of each exercise, 3 times a day

This strengthening exercise program includes exercises that have been shown to be beneficial for people with knee osteoarthritis. The exercises aim to improve the strength of certain muscles that will provide better support for the knee during walking and other tasks. Stronger muscles help to cushion as well as support and protect the joint • your knee locks or gives way • the pain is really bad. When the pain is under control, you can start to do some gentle exercises to keep your knee moving and build your strength back up. It's important to get the right balance between rest and exercise, but resting for too long could mean your recovery takes longer Knee Rehabilitation Exercises. To ensure that this program is safe and effective for you, it should be performed under your doctor's supervision. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals. After an injury or surgery, an exercise conditioning program will help you return to. Park, Folkestone, Kent CT19 4RJ Web: www.kentcht.nhs.uk. A guide for patients with collateral ligament sprain of the knee About the condition . There are two collateral ligaments, one either side of the knee, which act to stop side to side movement of the knee. Injuries to the collateral ligaments tend t

The following exercises can be performed up to four times a day based on your symptoms. The exercises might cause some discomfort, but they should not cause severe pain. 1. Rest Sit, resting the heel of the affected leg on a book with the back of the knee unsupported Rest in this position 1 - 5 minutes (as tolerated) 2. Over-press the knee The aim of physiotherapy is to increase joint mobility, improve muscle strength and try and relieve pain. General measures to help treat osteoarthritis: Exercise If possible, exercise regularly. This helps to strengthen the muscles around affected joints, to keep you fit, and to maintain a good range of joint movement. Weight contro Exercises If you feel the exercises are making your pain worse, reduce the number or frequency of the exercises or seek advice Quadriceps stretch- Stand up holding onto a support. Bend your knee and grab hold of the ankle. Gently pull the heel towards the bottom and hold it for 20 seconds. Make sure that the knee points directly to the floor The exercises strengthen all the muscles supporting the knee and stretch out the iliotibial band, known as the ITB, which runs down the outside of the thigh. They can be done as part of your warm-up before a run or as a cool-down routine after a run, outside or indoors, or whenever is most convenient. Typically, you should start to see some.

knee during this exercise. Figure Straight-Leg Raise to the Front These straight-leg raises help you strengthen the muscles on top of your thigh and around your hip. Do 8 to 12 repetitions. Lie on your back with your good knee bent so that your foot rests flat on the floor. Your injured leg should be straight. (During this exercise, your low bac The aim of these exercises is to restore normal knee movement and to strengthen the muscles surrounding the knee. Start with the first three below. Once the initial pain has settled, try adding in options four, five and six. (1) Push your knee into the floor by tightening up your thigh muscle - aim to get your knee as straight as you can

KNEE. Bend your knee using the towel to help take it that bit further. Hold at discomfort for 10 seconds. Relax. 3) Let your leg rest in the position shown with your heel on a chair or stool. Let gravity help to straighten your knee. If you can in each side. You may feel a stretching at the back of the knee. Start at 30 seconds and build to 3. If your knee pain is due to an injury, surgery, or arthritis, gentle stretching and strengthening exercises may help ease the pain while also improving your flexibility and range of motion under one knee. Squeeze knee down into the towel and straighten leg. Hold for five seconds and repeat ten times. Straighten leg to the front as far as you can. Hold for five seconds and then lower. Repeat ten times. Fold your arms, lean forward and slowly stand up. Sit down again, slowly. You can progress this exercise by choosing a lower chair Knee exercise nhs pdf Try these anytime exercises to help protect your mobility and independence. Strong knees are crucial to daily activities like getting out of a chair or walking to the kitchen or bathroom. But thinking about taking on special exercises to strengthen your knees can seem daunting. Older adults are often worried that doin Exercise: It is important you do exercises to regain the movement and strength of your knee. Your quadriceps muscle helps to keep the knee cap in the correct position. You should also continue to exercise the rest of the body, this can improve your motivation and increase the blood supply to the affected area

Advice and exercises after total knee replacement, September 2020 1 . Advice & exercises after total knee replacement (TKR) Introduction . A total knee replacement is usually done for severe arthritis and primarily used to eradicate the pain. In most cases you will regain the range of movement you had pre-operatively and sometimes 1. Thigh squeezes. This exercise helps build the quadriceps muscle that attaches to the knee. Lie on your back. Tighten the muscles in the front of your thigh by pushing the back of your knee down. Knee strengthening exercises are an effective way to help prevent injury and keep the legs strong. Stretching can also help keep the muscles flexible, which can prevent or alleviate pain Ice packs on your knee will help to settle the swelling. Apply for 10-15 minutes with oil on your skin to stop you getting an ice burn. Focus on exercises 7, 8 and 9 to help regain the muscle control in your thigh and hip muscles Exercises 1-6 help increase the range of movement back towards normal range. 1- Heel Pro

Exercise is important in order to maintain a full range of movement at the knee, improve strength and preserve joint function. Be careful not to over-exercise as this may cause increased pain. Controlled rehabilitation exercises have been proven to increase leg muscle strength and decrease disability without increasing pain in patients with OA. About this video. A pilates-inspired workout suitable for people with knee problems. This 33-minute class focuses on strengthening the knees and improving mobility of the knee joint. Doing pilates regularly can help to improve posture, muscle tone, balance and joint mobility, as well as relieve stress and tension 2. Strengthening exercises Strengthening the knee and hip muscles are vital in addressing any imbalance in your knee, hip or ankle joints. 3. Functional exercises These are focused on returning to your leisure, work or sporting activities. Stage 1 exercises Stretching exercises • Simple exercises to improve and maintain joint, muscle and soft. NHS Trust Guidance on the amounts of each exercises you should aim to do are provided, but let pain be your guide and only do as much as you can within the amounts given. Aim to do the exercises three times a day. Knee extension - lying Sit on the floor or a bed with your injured leg straight out in front of you. Gently tens

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Hydrotherapy for knee osteoarthritis (OA) - exercise sheet Buoyancy-resisted knee exercises / (PALS) e: pals@gstt.nhs.uk t: 020 7188 3514 (complaints) e: complaints2@gstt.nhs.uk Language Support Services If you need an interpreter or information about your care in a different language o Sit on a chair. Cross one ankle over the other knee. Place your hand on the top of your foot and stretch your ankle by gently pulling your toes down. Hold for 20 seconds. Feel the stretch in your shin. Repeat 3 times with both feet. Foot and Ankle Exercises Stretch &Strengthen 5. Ankle Rotations Repeat this 10 times with both feet. 3. Toe Grip. A long-term home exercise programme, for at least one year. Start with exercises as shown below. Suitable footwear For example, arch supports if you have flat feet; suitable shoes if you are running. Weight Management Being overweight or obese increases stress on your knee joints. It can put you at increased risk of osteoarthritis little, so that the back knee is slightly bent. Repeat this 10 times. 3. Alphabet writing While sitting down, write the alphabet in the air with your big toe, by only moving your ankle. Try to write the whole alphabet twice a day. Strengthening exercises 4. Ankle out It's important to strengthen the muscles that turn your ankle outwards

Exercises for Knee Pain: 10 Exercises for Pain Relie

Advice & exercises after total knee replacement (TKR

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10 Exercises Before Knee Replacement Surger

  1. Pain on either exercise or after exercise Many things can affect the load being put through the tendon. Age, gender, weight, diabetes, having tight or weak calf muscles, stiff joints of the ankle, knee or foot and over-exercising can all impact on your prevalence to placing increased stress on the tendon. Initial treatment guidelines Res
  2. g, or water exercises are good for your knee. Make a goal of 30
  3. This video gives an overview of how Physio and Post-Op Exercise is approached at Hampshire Hospitals NHS Foundation Trust. Videos showing examples of some the exercises you will use can be found in the Exercises Playlist. These examples can also be downloaded and printed out for reference from the PDF Exercise Sheet on this page

Otago strength and balance training. exercise programme. An information guide for patients. UHB is a no smoking Trust. To see all of our current patient information leaflets please visi The following exercises are designed to improve the range of movement in your knee, and strengthen the muscles surrounding it. You should only exercise within the limits of pain. Start with 10 repetitions of each exercise, 3 times a day and gradually increase the number of repetitions until you can perform 20 to 30 o PDF Exercises for osteoarthritis of the knee. Hot www.pennine-gp-training.co.uk. Straight leg raise - Lie on your back, lean on forearms with the knee of the affected leg straight and foot pulled up (bend the knee of the unaffected leg for balance). Lift the straight leg about 4-6 inches off the ground and hold for 10 seconds If your knee's not at its best, start with a simple strengthening exercise for your quadriceps, the muscles in the front of the thigh. This move puts little to no strain on the knee. Lie on your.

Hold for 5-10 seconds and relax. Top Tips: If you prefer to do this exercise in sitting, perch on the edge of a chair with the leg to be worked stretched out in front of you with just a small bend in the knee. Push the heel down into the floor and feel the hamstrings contract. 2. Hamstring Curls • Lift cans of soup, or any small weight, to exercise your arms (see strengthening exercises section) • Do leg exercises while watching television. • Join an exercise class. One of the best ways to stay motivated is to exercise with others. See our listing of regional contacts on page 12. Call them fo osteoarthritis of the knee in relation to pain, range of movement , muscle strength. physical therapy exercises by patients with osteoarthritis of the knee(s) in a . www.uhs.nhs.uk. Patient information factsheet. Knee strengthening exercises. Try to complete the exercises at least three times a day. Keep your leg elevated to -Extend your knee by flexing your quad muscle (do one knee at a time).-Hold the contraction for 10 seconds for each repetition. Do 10 sets of 10 with 10 second holds. Increase your holds as your VMO becomes stronger. 4. PLIE KNEE SQUATS-Stand with your legs shoulder with apart with your toes pointing out as far as possible.-Squat 1/4 of the way. Please find PDF exercises sheets below. Ankle Exercises. Back Exercises. Elbow Exercises. Feet Exercises. Hamstring Exercises. Hand Exercises. Hip Exercises. Knee Exercises

Exercises for knee pain Relief | Penmai Community Forum

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  1. If the knee bends when you attempt to lift the limb off of the bed, do not do this exercise. Keep trying to do the quadriceps setting exercise until you can lift the limb without letting the knee bend. Repeat 20 times. SHORT ARC LIFT With the knee bent over a rolled up towel or blanket, lift the foot so that the knee fully straightens. Hol
  2. Exercise is the best treatment for most arthritic knee pain. It can also help other types of knee pain . You should not try to correct your knee pain with exercise if you have experienced a pop in.
  3. Knee strengthening exercises can range from simple to complex. You can do very simple ones sitting down to more difficult ones standing up. In this video, Do..
  4. Download File PDF Knee Pain Treatment For Beginners 2nd Edition Updated And Expanded Knee Pain Relief Cure And Exercises To This is likewise one of the factors by obtaining the soft documents of this knee pain treatment for beginners 2nd edition updated and expanded knee pain relief cure and exercises to by online
  5. › pre knee replacement exercises pdf › total knee replacement exercises printable › total knee home exercise program › post knee surgery exercises › knee strengthening exercises handout ›.
  6. Lower Extremity Strengthening Exercises - Sitting Strength exercises. Sit-to-stand. A. Sit on the edge of the chair, feet hip-width apart. Lean slightly forwards. Mini-squats. Calf raises. Sideways leg lift. Leg extension. Strength exercises - NHS Page 4/1

The BEST knee exercise for arthritis INSTANT results Knee Exercises to Strengthen Muscles around the Patella to Avoid Knee Pain How to Fix Knee Pain Fast - REALLY WORKS! Crepitus Treating Knee Arthritis Without Surgery Knee Osteoarthritis: Bone On Bone Knee Pain Relief Treatment By Dr Berg 10 Best Knee Arthritis Exercises for Pain Relief - Ask. 5. Try an ice pack on the knee for 10 minutes (wrap it in a damp towel to avoid an ice burn). Do not use ice on your knee if you have poor sensation over the area, an infected wound, Raynauds Syndrome, or Cryoglobulinaemia. Simple exercises to help reduce pain, increase joint movement and strength Follow the advice and exercises with care Bed Exercises Page 1 • Maintain good muscle strength, movement and circulation during your hospital stay 3. Push the back of your knee down into the bed and tighten the muscle on the front of your thigh. 4. Hold for a count of 5 seconds, relax and repeat. 5. Repeat steps 1-4 10 times on each leg Simple knee strength exercises Research has demonstrated that strengthening the muscles in the front of the upper leg (the quadriceps muscles) can greatly reduce the pain of knee arthritis in many people, and may also improve knee mobility and balance. Below are a set of exercises that you might wish to try if you have knee pain from arthriti

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University Hospitals Plymouth NHS Trust operates a smoke-free, policy, including e-cigarettes. You cannot smoke anywhere on site. For advice on quitting, contact your GP or the NHS smoking helpline free, 0800 169 0169 Date issued: July 2019 For review: July 2021 Ref: C-353/Physio/SA/Lower back strengthening exercises Ideally, set aside a time to do all (or some) of the exercises at once. Alternatively, you can do these exercises as part of your everyday routine - for example, try a march in your seat at the breakfast table, or do the sit to stand exercise during the advertisements on television. If you choose to do the exercises throughout the day, do a littl P/ AA/AROM exercises in sitting: long arc quads, ankle pumps. Including therapist assist for increasing ROM into flexion and full extension. Strengthening: Quadriceps setting in full knee extension, gluteal setting, short arc quadriceps (SAQ), hooklying ball/towel squeeze, bridging. Bed mobility and transfer training Gait Trainin Exercises: regular exercise will improve your exercise tolerance, muscle strength, mental health. Your Physiotherapist will help you select your exercise programme using a selection of the exercises shown on the next two pages. If you feel unwell during these exercises then stop and inform the ward staff (if you are in hospital) or your GP

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me regain my strength. My wife, Lucy, and I have tried every exercise in this book and have found the illustrations and explanations practical and easy to follow. This book is the foundation for your recovery. If you follow these exercises you will have the tools to strengthen both your body and confidence. — MICHAEL LINANE Artis Exercise 2 Leg Mobility First check your posture Straighten one leg at a time placing your heel gently on the floor then bend and repeat on the other leg. Repeat 4-5 times Benefits Loosens and lubricates the knee joints. Helps to improve balance and walking Alternatives Do all on one side before changing Hand exercises for patients with arthritis www.uhcw.nhs.uk - 3 - Stretches for patients with arthritis Do the exercises slowly and gently. You might expect to feelsome achiness after exercise but it should not last for more than two hours. Even on bad days, still do the exercises but do fewer repetitions Physiotherapy Self Management Leaflets. Loading... 124 Osteoarthritis, Exercise and Physiotherapy V5. 175 Exercises for OA of the Knee V1. 176 Exercises for OA Hip V1. BESS SAPS. NHS balance exercise. NHS flexibility exercise. NHS sitting exercise

and strengthening exercises that will help you as you progress through your rehabilitation. Knee to Chest . Pull your knee toward your chest until you feel a stretch in your buttock area. Your other leg can be bent (as shown) or straight. Hold for 30 seconds, and 3 repetitions per side people prefer to hug one knee at a time. 2. Leg stretches Lying on your back with your knees bent, lift one knee and hold your thigh with both hands behind the knee. Gently straighten the knee that you are holding and hold for a count of 5. Repeat with the opposite leg. 2 1 Back pain Information and exercise shee Exercise 10: Hip extension— Keep your hips flat on the bed. Lift your residual limb up toward the ceiling, keeping your knee straight. Pause at the top. Relax. Repeat. (See figure 9) Exercise 11: Knee Flexion— Keep your hips flat on the bed. Bend the knee of your residual limb as far as possible. Relax until your knee is completely straight. Seated Exercises How to perform the exercises In order to get the best results you will need to be committed to doing the exercises. Your physiotherapist will advise you which of the exercises in this booklet are best for you, and will demonstrate them for you. These exercises should be performed when you are sitting in a chair. A. Foot tapping 1

the bent knee to reach back and support your upper body. With the other arm, reach across the bent knee to your other leg. Push your arm against your knee to stretch it toward the opposite side. Hold, then relax and repeat. The Supine Bridge or Hip Thrust is an exercise that is performed lying on the back. The exercise is performed whil • Lower extremity range of motion (ROM) and strengthening as indicated based on evaluation findings. • Closed chain exercises (if patient demonstrates good pain control, muscle strength and balance). Close-chained exercises should be performed with bilateral upper extremity support while maintaining appropriate WB precautions • Hip and core strengthening • Stretching for patient-specific muscle imbalances • Quadriceps strengthening, making sure that closed chain exercises occur between 0° and 60° of knee flexion Cardiovascular Exercise • Non-impact endurance training: stationary bike, Nordic track, swimming, deep water running or cross traine

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Although one knee may be giving you more trouble, it is important that you do all of the exercises on both legs . 2. Exercise your knee through its available range-of-motion . 3. Stretch when you first notice any signs of discomfort as well as before or after any sport or activity . 4 Physical therapy knee exercises help strengthen the muscles around the knee for added stability. The knee joint provides both mobility and stability to the leg, but its health also relies on the strength and stability of the hip and ankle joints. Looking at the muscle chain of the leg, we notice several muscles that cross either the hip or. exercise, increasing to two or three repetitions if this does not cause any discomfort. Each exercise should be done slowly, only bending and stretching as far as is comfortable. If an exercise causes you pain, reduce the range (distance you move the joint by) to a position that is comfortable for you. Exercise 1 Daily / Weekl

Knee pain :: Mersey Care NHS Foundation Trus

Knee strengthening exercises are also great for runners and athletes as they will put a lot of strain on their knees over time. These are not only good exercises for rehabilitation, but they are also great for prehab. 6 Effective Knee Band Exercises For Rehabbing Your Knees. Most of these knee pain exercises require securing the band either. Rehabilitation exercises for Trochanteric Bursitis • Lie on right / left side with hips bent to 60 degrees and heels together. • Lift top knee upwards. Ensure hip does not roll backwards. • Hold for 10 seconds and repeat 10 times. • Perform exercise twice a day. A Gluteus medius stability • Lie on your right / left side

Hip & Knee Exercise & Physiotherap

These exercises can help to get you moving normally, and safely, if you've a muscle or joint problem affecting your hip. These video shows the whole movement so don't worry if you can't do it all. How many and how often. Start by doing 5 repetitions of each exercise, 3 times a day With the front knee bent and the back knee straight, lean into the stretch (i.e. towards the wall) until a tightening is felt in the calf of the back leg, and then ease off. Repeat 10 times. (b) Now repeat this exercise but bring the back foot forward a little so that the back knee is slightly bent. Repeat the push-ups 10 times. 3

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The knee bending stretch, or sitting knee flexion is one of the best strengthening exercises that you can perform at home. Sit toward the front of a chair and bend your knee, slowly sliding it back and forth. Make sure that you rest where necessary and do not overextend yourself - 1+: large bulge of fluid on medial side of knee with downstroke - 2+: Effusion returns to medial side of knee without downstroke - 3+: inability to move effusion from medial side of knee Quadriceps strength is measured using a handheld dynamometer. The patient is secured in 60 degrees of knee flexio 7 Exercises to Help Increase Knee Motion and Strength. Once you are fully recovered from knee replacement surgery, it is important that you continue with an exercise program. A physical therapist will personalize a knee rehabilitation program to help you reach certain goals. Don't start a new exercise program without your doctor's approval Download further information about the NHS Innovation Accelerator (PDF, 284 KB) Read more about the HSJ-awarded programme. Download further information on the Clinical Effectiveness of a Rehabilitation Program Integrating Exercise, Self-Management, and Active Coping Strategies for Chronic Knee Pain: A Cluster Randomized Trial (PDF, 117 KB

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Exercises to Help Knee Pain in Pictures - WebM

If you have a knee meniscus tear, you may benefit from a physical therapy exercise program to rehabilitate your knee. Working with a physical therapist (PT) can help you regain maximal knee range of motion and strength and can help you return to your normal optimal level of activity.. Research even shows that participating in physical therapy for a meniscus injury may help you avoid surgery. Your leg muscles may feel weak after knee replacement surgery because you did not use them much with your knee problems. Surgery corrected the knee problem. Your home exercise program will include activities to help reduce swelling and increase your knee motion and strength. This will help you move easier and get back to doing the activities you enjoy This is a great warm up exercise for the lower leg and feet. 2. Hip Marching. This exercise will strengthen your hip flexor and thighs. With correct seated posture it will also help your abdominal muscles. 3. Knee Extension. Strengthening your knees width knee strengthening exercises will improve your ability to stand and balance Knee Extension. Knee strengthening exercises for seniors and the elderly are important for maintaining balance and avoiding falls. The knee extension exercise below is the easiest of the knee rehab exercises to perform. The ability to stand easily and fully extend your knee is vital in maintaining your functional independence Hip strengthening exercises bring the area relief and are a great way to combat recurrent pain. Also, with strength training, you will learn to move easier. Hip pain is a complicated complaint that can be caused by a variety of things but learning how to strengthen hips correctly will go a long way towards bringing you much-needed abatement

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Hamstring Strengthening Exercises - Knee Pain Explaine

How to Treat Knee Pain. The support of the family doctor in managing knee pain without surgical treatment is growing. This is great news! The American Academy of Orthopaedic Surgeons suggests exercise-based therapy and knee strengthening exercises as the foundation for treating knee osteoarthritis and knee pain-related issues and, if necessary, weight loss should be encouraged for all. The knee of the raised leg should remain straight throughout this exercise—totally straight. Focus on lifting by using the muscles on the front of your hip joint. This exercise can be made more challenging by placing a 2- or 3-pound cuff weight on your ankle before you lift or by placing a resistance band around both ankles Bridge exercises. The bridge exercise can be used for glute and hamstring strengthening after injuries to the hip or knee. Lay on the floor on your back. Bend your knees and place your feet flat on the floor, halfway towards your buttocks. Lift the hips and thighs off the floor to form a straight line between your knees and shoulders Shift your weight to one leg for support, then bend your knee on the other leg to bring your foot up towards your buttocks. Lift until your shin is parallel with the ground and hold it for 3-5 seconds. Lower it slowly and repeat the exercise 10 times before switching legs. For a full workout, do 2-3 sets Vastus medialis exercises are a great way to improve knee stability and function, reduce knee pain and reduce the risk of cartilage injuries. Most people who suffer from long term knee pain have a weak vastus medialis muscle. This alters the way the knee moves, how the forces are directed through the knee and places excess strain on the inner knee