Why Your Knee Pain Might Start at the Hip
If you've ever been referred to a physical therapist for knee pain, you may have wondered why so many of the prescribed exercises focused on your hips. That's because the hips and knees are closely connected. During the gait cycle, studies show that the gluteus maximus and gluteus medius help keep the pelvis from dropping during the stance phase of walking. When these muscles are weak, the pelvis can drop momentarily, causing the knee to dive inward toward the other knee. This leads to compression of the kneecap, and, in turn, knee pain.
Below are strengthening exercises for your hip muscles that can help manage knee pain. Some, like bridges and hip abduction exercises, have appeared in our other articles, we believe repetition is key to healing and recovery. Here we're adding two more exercises you can do at home.
Quad Sets
Quad sets help you build and maintain strength in the muscles on top of your thigh.
Steps: Lie on your back with your knee straight and contract your quad muscles (the muscles on the front of your thigh) for 5 seconds, making sure your knee presses down toward the ground as you contract. Repeat 10 times. If you feel pain that's more stabbing in nature, inform your physical therapist immediately.
Straight Leg Raises
Straight leg raises primarily benefit your lower abdominal muscles. Research shows that all types of leg raises increase the flexibility, agility, and strength of the hip flexors, since both bent-knee and straight-leg raises require movement at the hip joint. Done correctly, you'll feel tension in your hip, thigh, and abdomen.
Steps: Lie on your back with your legs laid out comfortably on the floor. Bend the knee of your non-injured leg to a 90-degree angle with your foot flat on the floor. Contract the quadriceps of your straight leg to stabilize it. Inhale slowly and lift your straight leg at least 6 inches off the ground, holding for 3 seconds. Exhale slowly while lowering the leg with control, then relax and repeat 5 to 10 times.
Know Your Limits
There are other strengthening exercises for knee pain out there, but not all of them are right for every patient. One of the best reminders physical therapists give is to never start a routine while you're in pain, and to give your PT and physician a heads-up if your pain increases despite treatment. Not all hip-strengthening exercises are appropriate for every patient, so be sure to share your full history during your evaluation.