Knee Pain Relief Exercises - It’s All In The Hips!
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- Опубліковано 1 лют 2023
- Eliminate pain in your knee by improving how it functions, starting with increasing hip strength. The muscles of your hip control how and where your knee bends and functions. Keeping your hip muscles strong is one of the best ways to decrease pain and soreness in your knee - these are the home exercises that will help you do it!
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Knee pain can be downright miserable. In my experience as a physical therapist, the majority of knee pain that I encounter is “atraumatic” - meaning there was no accident or injury that occurred that would cause the pain in the knee… it just sort of got worse over time.
In these instances, one of the most-common causes of atraumatic knee pain is weakness in the hip muscles; especially the abductors, rotators, and extensors.
HIP STRENGTH FOR KNEE PAIN
Why does hip strength matter? Well - as far as joints go, your knee is actually pretty simple. It bends and it straightens and that’s about it.
However WHERE that knee bends and straightens is controlled by the muscles in your hips and ankles. If these areas are not adequately strong and can’t support your knee through normal motion, knee discomfort, pain, and inflammation can ensue.
HIP EXERCISES FOR KNEE PAIN
One of the best ways to keep your knees healthy and pain-free is to keep your hips strong and functioning normally. The muscles of particular importance are the hip abductors, extensors, and rotators.
In this video I’ll demonstrate 4 simple exercises you can do right at home to strengthen your hips, improve knee function, and eliminate pain. Perform these everyday and see what kind of improvement they make!
HIP EXERCISES FOR KNEE PAIN
SIDE-LYING ABDUCTION
SIDE PLANK ABDUCTION
SINGLE LEG BRIDGE
HIP HIKES
LATERAL BAND WALKS
💬 Did you try the exercises in this video? How did your hips feel? Tired afterwards? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
Did you try the TESTS in this video? What were your results? Keeping your hips strong is a key component in keeping your knee healthy and pain-free. If you're looking for even more help at your foot/ankle level as I mention in this video above please check out this video as well: ua-cam.com/video/MHqMLLjmDPI/v-deo.html Hope they help you! 🙏🏼
hello sir Can u please make video on weight gain exercise at home for teenage and beginners ☺️🤞
LEO Y Yazmin.❤❤
I am in the middle of trying to heal a knee / hip issue that’s dragged on for several months . These are going to be really helpful . Thank you 🙏
I'm sorry to hear that, Vikki Davey! I hope these things help you to feel better fast! Thanks for commenting.
Same here Vikki. Wishing you a speedy recovery to good health.
I need to strengthen both hip and knees with these exercises agressively and consistently to make a difference
Obrigado pelas dicas. Vou praticar. 🫡🇧🇷
What a great explanation and video!
Thank you so much, Mr Anderson! I hope these things help you, and thanks for commenting!
Excellent programme 👍🏽 big thanks
You're very welcome, Ada De! I hope they help you! Thanks for commenting.
Excellent. I know I need these cheers!
You're very welcome, Jonny Green! I hope they help you! Thanks for commenting.
Thank you, I used another one of your knee pain exercises and it really helped! I’ll try this too!
Great news!
Can you please provide link for that video
Thanks for this cant wait to do this everyday after work and my knees are paining too much love your channel sooooooooooo much love your exercises soooooooooo much
Always great to hear from you, Ramya Padmanabhan! I hope these things help you, and thanks for commenting!
Thanks Doc, great video and teaching points.
Glad you enjoyed it!
I have been going to "Barre Class" since July 2023....now dec...I have been struggling in some of the moves, no knee pain but weak hip possobly rotation. I am going to incorporate these exercises .Thank you so much, apperciate you.
This helped so much
Great to hear!
Thank you for these tips. I'd like to know if the knee should bend when on the step when elevating up and down? I was watching to see if you were bending the knee and it looked minimal. I just want to be sure I'm doing the exercise correctly. Thanks again
wow!How nice moves!
Thank you so much, Γιώργος Κουτσιούλης! I hope these things help you, and thanks for commenting!
Thank you
You're welcome!
I recently started playing Pickleball; after a few days of playing, I began having pain in my knees. I decided to search UA-cam to see what I needed to do to fix this problem. I came across one of your videos about knee pain; I have been following your exercise routine daily. Your information has helped me tremendously. Thank you so much for educating us!
Glad I could help!
You are doing great work sir, have been watching your video from 2 days it helped me alot, now I am doing excercise daily and now I follow your instruction Thanks ❤🌹from heart Love from India 🇮🇳
Thanks a lot ! absolutely helpful with knee pain :D
Happy to help!
It's like you knew I was searching up knee/hip pain and released a video just in time! Thank you and I appreciate your other videos that I have seen. My tight hip is probably from picking up running after a few months off (another running injury - low calf/upper achilles pain due to an excessive heel drop on a tree root?). Apparently I like to do too much too soon without any strength exercises.
I do what I can, Theo! I do have an achilles tendon video on my channel as well - you can get there by searching "tone and tighten Achille tendon". I hope these things help you, and thanks so much for commenting!
This is great. Thank you. You have a new subscriber
Welcome aboard!
First exercise hurts the back of my knees, the bridge hurts my lower back, the step one is difficult cause I don’t understand the motion. These are now part of my daily routine thank you! Love all your vids
I love you 🎉 timing cannot be more perfect
I appreciate that!
Excellent tutorial on the hip hikes! Best one I've seen.
That's so kind, thank you so much, Keenan Ranch! I hope these things help you, and thanks for commenting!
Superrr sir
Thank you so much, Mini Senthan! I hope these things help you, and thanks for commenting!
Thanks! I have been trying to heal a peroneal tendonitis issue in my left foot, I suspect my left hip is part of the problem, (much weaker on the test) Will try adding this routine
I hope it helps!
I’ve already requested this, but is it possible you can post an upper body strength workout? That’ll help a lot. Thank you for this video.
I have some! Search "upper body tone and tighten" and you will see them.
What strength is needed for the resistance band? Light, heavy, extra heavy or doesn't it matter?
I have pain in my hips and knees but I'm not sure if I can do those exercises 4 months after laminectomy and discectomy surgery (L4/L5)?
Not done surgery... Normal treatment and wore a brace.... Had a partial tear of ACL... MCL... MPR and MPL around one year ago ... my knee still pains... Is it like I should wear a knee cap and walk ???? If I have to wear than for how long???
Maybe i missed it but how many times a week do i need to do this exercises for hip strengthening? Can i do this every day? Or only do it when i dont run? Or can i run and do the exercise on the same day?
I had MPFL surgery on my left knee (lots of dislocations) and not my right knee is starting to act like it wants to dislocate more too. (It’s done it more than the left but it’s been fine until lately). Sometimes I feel things shifting when I bend my knee. How do I stop that from happening?
I have been suffering with horrible knee pain and i dont know what's the reason.. Now I found the reason and also the solution.. For what duration do you suggest to continue with these exercises ? I started today btw.
Peace. The underlying major reason behind knee pain is due to the fact that people don't even know how to stand or walk. They heel strike i.e. heels are down instead of being up off the floor like in an athletic stance, how we skip rope never allowing our heels to strike the floor, or even how we walk down stair cases. Heel striking is a joint skeleton dependent technique which cause the joints to compress. Whereas forefoot allows us to relieve this joint damage by using our muscles to stand and move
Good morning.
Good morning, salmenrob3! Hope you are well; thanks for commenting.
I did these exercises and feel much better thanks I continue do thisexercises thanks again
These are great videos thanks. Do you recommend these for post-partum knee pain too.
Thank you so much, Audrey Echibe! As for the postpartum knee pain... this COULD be a cause as your muscle may have gotten weaker during pregnancy, but it could also be a number of other things as well. Best bet is to consult a local professional about it. Good luck, mama!
I lift weights and do body weight exercises regularly so I am in good shape but my occasional pes Anserine issue has returned again. It always acts up when I return to doing prone leg lifts (which I’ve sworn off multiple times). Why do prone leg lifts aggravate my Pes Anserine?
I had my right hip replaced 2 years ago and in 3 weeks I will be getting a replacement hip on the left side, and my left knee is killing me. And is the quad muscle. Should I wait until after the surgery to do these exercises? Thanks
I always tell patients and clients - the stronger the area is before surgery the better rehab will be afterwards. I would definitely recommend some hip and quad strengthening before going in for surgery, but then afterwards please be sure to follow the surgeon's protocols to care for your hip. Good luck, Mike!
Thanks for getting back to me! The surgeon did the posterior approach on right side and this time they are going to do a anterior approach to the left hip. I don’t have any issues with the right hip after surgery, I hope this anterior approach will be just as effective. I will start working out today 👍
What to do when I sit down and my left low back side hurts when I stand up
Sorry to hear about your pain, Edgar. I've got a lot of videos here on UA-cam for lower back pain. If you search "Tone and Tighten lower back pain" you'll find something you might find useful.
how many times per week should i do this?
At least 3!
👍💯💯
Thank you so much, osama 8830! I hope these things help you, and thanks for commenting!
My guy, you have more Jordan's and Retro Sneakers than me.
Hahaha! My kids told me if I was going to take UA-cam seriously I had to up my sneaker game! 😂 Thanks for noticing; hope the exercises help you!
Does leg curls help strengthen knees?
Absolutely! But they're also a little harder on the knees. If you can do them without pain - that's great! But if they hurt I'll typically go with a hip thrust for the posterior chain instead. Good luck!
Thanks so much for the quick reply!😊👌🏻
LEO Y Yazmin.❤❤
💖💖💖❤️🙏❤️💖💖💖
🙏🏼🙏🏼
How can stop my left low back hurts after I sit down for a while
Hi Edgar! If you search "tone and tighten one-sided low back pain" here on UA-cam I've got a great video that might help you out! Good luck!
I'm going to the most recent knee pain video
I can’t bend, it hurts too much to squat at all!
Plz help me to lose weight
Watch what you eat (quantity and quality), move your body more, strength train 3X a week. It's really that simple!
ahhhhh so thats why my left knee hurts
It would be great if you did the 10-15 reps during the video (longer video), rather than having to stop and do the exercise on my own while watching. I appreciate the great information!