How to Fix Inner Knee Pain with External Rotation
May 07, 2025
If you’ve ever felt pain on the inside of your knee during squats or everyday movements, you’re not alone. Inner knee pain is common, and it can be incredibly frustrating, especially when it starts interfering with your workouts, walking, or even just getting around.
But here’s the good news. One small adjustment in how you move can make a big difference. It’s called external rotation, and when you learn to use it the right way, it can relieve pain, improve alignment, and help you feel more stable from the ground up.
Let’s break down what’s happening with inner knee pain, how external rotation supports your joints, and how to apply it during your workouts and everyday life.
What Causes Inner Knee Pain
Most inner knee pain comes from poor alignment and instability. One of the biggest culprits is something called knee valgus (that’s when the knees collapse inward, especially when squatting or landing from a jump). It might not seem like a big deal at first, but that inward motion puts pressure on the structures inside the knee.
Over time, this strain can lead to inflammation, discomfort, and even injury if it keeps happening without being corrected.
Why External Rotation Helps
External rotation is the motion of turning your thigh bones outward, starting at the hips. When you do it right, it lines up your knees, hips, and feet, creating a stable chain that distributes pressure evenly across your joints.
Here’s why that matters:
- It keeps your knees from collapsing inward
- It supports better hip and lower back alignment
- It helps prevent stress on the ligaments and cartilage in your knees
Your body actually prefers this pattern. It’s built for external rotation spirals to create support and balance. When you learn to activate it, your whole lower body starts moving more efficiently.
Try It: External Rotation Step by Step
This is something you can feel right away. Let’s walk through it.
- Start in a standing position: Place your feet about hip-width apart. Keep them rooted into the ground.
- Initiate external rotation from the hips: Without moving your feet, imagine turning your thigh bones outward. The motion starts deep in the hip socket. You’re not twisting your knees or ankles; the rotation happens from the top of the leg.
- Feel the connection: As you engage, you should feel a slight activation in your hips and glutes. Your knees will feel more stable and lined up directly over your feet. That’s your body creating support.
- Apply it during movement: Use this technique any time you’re doing movements like squats, lunges, or even getting out of a chair. As you bend your knees, keep that outward rotation active. It’ll help your knees track over your toes and reduce the inward collapse that leads to pain.
Why It Works
This might seem like a small tweak, but it’s a powerful one. Here’s what you’ll notice when you use external rotation consistently:
- Instant relief: A lot of people feel their knee pain drop immediately once they start moving with better alignment.
- More stability: Activating external rotation gives your hips and knees a stronger foundation. You’ll feel more control in your movements.
- Better joint health: Over time, this pattern helps reduce wear and tear on the knees and hips. That means fewer flare-ups and a lower risk of injury.
How to Use It in Your Routine
You don’t need to change everything overnight. Just start using external rotation during the movements you’re already doing. Here’s where to focus.
Squats and Lunges
Before you start, make sure your knees are tracking over your toes. As you move, keep your hips engaged in external rotation. You’ll feel more stable and in control.
Standing and Walking
This applies outside the gym, too. Whether you’re standing in line, walking around the block, or doing chores, pay attention to your hip alignment. Keep that gentle outward activation and stay tall through your core.
During Sports or Exercise
Whether you’re running, lifting, or jumping, external rotation helps protect your knees from excess stress. It’s a small adjustment that leads to better performance and fewer setbacks.
Small Adjustment, Big Results
Mastering external rotation is one of those things that seems small but creates a huge ripple effect. It improves how your knees feel, how your hips support you, and how your whole lower body functions.
If you’ve been dealing with inner knee pain or just want to move better, this is a great place to start. Try it during your next workout, walk, or even while standing at the sink. Notice the change, then keep practicing it until it becomes second nature.
Have you tried using external rotation before? I’d love to hear how it’s worked for you. Drop a comment below and share your experience — you never know who else it might help.
And if you’re ready to go further, check out our free 7-day trial of Core Balance Training. You’ll learn how to connect your core, stabilize your movement, and build a body that feels strong, supported, and pain-free.
