Knee pain can be caused by hip tension; See how to relieve

If your knees hurt, your first instinct is probably to blame them. But in many cases, knee pain has nothing to do with the knees – it has to do with what is happening above them.

Tense hips, especially when combined with weakness or little control, can change how their legs move, forcing their knees to compensate in ways to which they have not been projected. Over time, this additional stress leads to chronic discomfort and, in some cases, serious injuries.

Understanding the hip connection is the first step in relieving this pain and moving better.

Why tense hips force their knees

The hip is a ball and socket -type joint, built for multiple directions mobility. The knee, on the other hand, is a hinge -like joint that moves mainly forward and backwards.

When your hips do not move as they should – whether by stiffness, weakness or lack of pelvic control – your knees make up for activities such as walking, running, crouching or climbing stairs.

For example, when muscles on the outside of the hips do not keep their hips aligned and do not provide lateral stability, their femur (thigh bone) can collapse inward, placing extra stress on the inside of the knee.

When your pelvis does not move properly because it is restricted or unbalanced, it affects how your thigh bone aligns with your cinnamon. This type of pelvic problem causes the knee to move from the center while moving, rubbing against the cartilage below it.

The altered alignment resulting from these two problems causes significant stress and unequal attachment in the joint, contributing to conditions such as patellofemoral pain syndrome (around or under the knee), also known as the corridor knee, and cartilage degradation that can lead to osteoarthritis and other debilitating problems.

The role of lifestyle and movement habits

If you spend most of the day sitting, your hip flexors are probably tense, and your buttocks may be inactive and weak. This imbalance can create a domino effect, carrying the limited extension of the hip, bad pelvic alignment and less stability throughout the lower body.

Even athletes are not immune. Repetitive movements such as running, pedaling or lifting weight without proper mobility work can reinforce asymmetries or restrictions on hip movement. And when your training does not pay proper attention to the rotation of the hip, lateral movement or glute strength, your knees are the ones who suffer.

How to know if your hips are contributing to knee pain


If you experience any of the following problems, your hips may be part of the problem:

Knee pain after sitting or climbing stairs: Both situations involve restricted movement of the hip, forcing their knees to overcome.

Tension or tug in front of hips or groin: These signs indicate hip flexor restriction, which limits hip extension and transfers stress to your knees.

Knee pain during hip stretches such as pigeon posture: This problem suggests bad joint mechanics or mobility imbalances that transfer knee tension.

Bad balance or difficulty with unilateral movements: These challenges can come from weak or unstable hip stabilizers that affect joint alignment and control.

Knees giving in when you squat or advance: a classic sign that your hips – particularly glutes and deep rotators – are not stabilizing properly.

An orthopedic physiotherapist or expert can help you evaluate your motion patterns more detail, but the following exercises offer a great starting point to address hip-related knee pain.

Strategies to relieve knee pain by improving hip mobility


Here are five targeted strategies that you can adopt as part of your exercises and self -care to restore hip mobility and support better knee mechanics.

1. Release the hip flexors

Tense hip flexors limit their ability to extend the hips, which pulls your pelvis forward and increases knee tension. Release these muscles on multiple planes improves overall hip mobility, so my favorite exercise is the release of hip flexor in three directions.

2. Strengthen the internal muscles of the hip and legs for better alignment

Weak adductors (muscles of the inside of the thigh) and buttocks can lead to bad alignment of the femur and knee joint. Regularly practicing exercises that strengthen both muscle groups can correct alignment and reduce the lateral knee tension.

Try this variation of the glute bridge:

Lie on your back with your knees bent and your feet supported. Place a yoga block or a towel wrapped around your knees.

Expire completely while contracting the coccyx and raises the hips a few centimeters.

Avoid lifting too loud and arising your back.

Keep the position high for a few seconds, squeezing the block or towel firmly to engage the inside of the thighs and buttocks, then slowly lower.

Inhale when you reach the floor.

Repeat 10 to 12 times in two or three series.

3. Practice lateral investers with control and balance

Most people train in the sagittal plane (facing and backwards), but neglects the side movement (side by side), which is critical to the functional hip mobility.

Since your knees are hinge joints not designed to deal with side forces, it is important to develop strength and control in the lateral movement through exercises such as side squats.

How to make a side onslaught:

Inhale as it takes a side step with your right foot, pushing your hips back and folding your right knee as you keep your left leg straight.

Keep your chest up and the nucleus contracted.

Expire as it boosts the right foot to return to standing position.

Do two to three series of 8 to 10 repetitions on the side.

4. Use soft tissue techniques to reduce hip tension

The use of FOAM Roller or Massage Pistol can improve fabric quality and prepare muscles for stretching and mobility work. When the hip muscles are extremely tense, going straight to mobility exercises can make them less effective and even aggravate their knees.

Dedicate 30 to 60 seconds rolling or massaging each region inside and around the hips – buttocks, outside of the thighs, inside of the thighs, quadriceps (front, upper leg) and hamstrings (back, upper leg) – before stretching or doing mobility exercises.

5. Stretch safely to restore total hip mobility

Extreme stretches such as the posture of the pigeon can provide a good sensation in the hips, but often put excessive torque in the knees due to the angle and body weight by pressing the joint, especially when hip mobility is limited.

Even if you feel flexible in a posture like the pigeon, it is important to remember that the hip is a 360 degree joint. Excessively stretching in one direction without addressing other motion amplitudes can lead to imbalances.

Instead, focus on safe and balanced stretches that support functional mobility without unnecessary stress on the knees.

I recommend using soft but effective variations with support, such as stretching sitting in figure four (from a chair, place an ankle on the opposite knee) or modified pigeon on a sofa or chair (support a cinnamon on the pillow with the other leg behind you in a kneeling sink). These options allow you to work hip mobility while protecting your knees.

In short: Remember, the knees may be where you feel the pain, but the hips are often where the problem begins. By improving your hip mobility, strength and control, you give your knees the necessary support to function as intended – without pain and power.

How to have more flexibility? See Tips and Benefits of Stretching

This content was originally published in knee pain can be caused by hip tension; See how to relieve on CNN Brazil.

Source: CNN Brasil

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