If you’re struggling with knee pain, your first thought might be that something is wrong with your knee. But here’s the catch—your knee might not be the real problem. Instead, the culprit could be sitting a little higher up in your body: your hip.
Hip pain and knee pain are often connected, and understanding this relationship can be the key to finding long-term relief. In this post, we’ll dive into how hip issues can lead to knee pain, why this happens, and, most importantly, what you can do about it.
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Table of Contents
The Connection Between Hip and Knee Pain
Your body is a well-connected system, and no joint works in isolation. The hips and knees are part of the same movement chain, meaning that problems in one area can impact the other.
The hip joint is a ball-and-socket joint, providing a wide range of motion and supporting much of your body’s weight. The knee joint, a hinge joint, mainly allows for bending and straightening. These two joints work together with muscles, tendons, and ligaments to create movement.
When something is off in your hip—like weakness, tightness, or an injury—it can create extra stress on the knee. Over time, this stress can lead to pain, inflammation, and even injury.
Can Hip Pain Cause Knee Pain? How Hip Problems Can Lead to Knee Pain
There are several ways hip dysfunction can cause or contribute to knee pain. Here are some of the most common reasons:
1. Weak Hip Muscles Affect Knee Alignment
Your hip muscles (especially the glutes) play a huge role in keeping your knee in proper alignment. If your hips are weak, your knee may cave inward when you walk, run, or squat. This movement, called knee valgus, puts extra pressure on the knee joint and can lead to pain or injuries like patellofemoral pain syndrome (runner’s knee) or ACL tears.
What to do about it:
- Strengthen your gluteus medius and maximus with exercises like clamshells, side-lying leg lifts, and glute bridges.
- Improve single-leg stability with exercises like single-leg squats or step-ups.
2. Hip Arthritis Can Lead to Knee Pain
If you have hip osteoarthritis, your body may naturally shift weight away from the painful hip, causing you to put extra pressure on the opposite knee. Over time, this can lead to knee pain due to altered movement patterns and compensations.
What to do about it:
- Work on hip mobility and flexibility with stretches like the seated figure-four stretch or hip flexor stretch.
- Engage in low-impact activities like swimming or cycling to keep both the hip and knee joints moving without excess strain.
3. Tight Hip Flexors Can Change How You Walk
The hip flexors (a group of muscles in the front of your hip) help lift your leg when you walk or run. If they become tight from prolonged sitting or poor posture, they can cause anterior pelvic tilt, which shifts your center of gravity forward. This leads to altered walking mechanics and can increase stress on the knees.
What to do about it:
- Stretch the hip flexors daily with exercises like the kneeling hip flexor stretch.
- Strengthen the core and glutes to help maintain a neutral pelvic position.
4. Hip Injuries Can Cause Compensatory Movements
If you’ve had a hip injury you might unknowingly shift your weight or change your movement patterns to avoid pain. This compensation can place additional strain on the knee, leading to discomfort over time.
What to do about it:
- Address the root cause of the hip pain with a physical therapist who can provide targeted exercises and manual therapy.
- Work on movement retraining to correct any compensations before they turn into chronic issues.
5. Poor Hip Mobility Affects Knee Function
Limited hip mobility can force your body to rely more on the knees for movement, which can lead to overuse injuries and pain. This is particularly common in sports that require a lot of lower-body movement, like running, cycling, or soccer.
What to do about it:
- Use foam rolling or massage techniques to release tight hip muscles and improve range of motion.
- Improve hip rotation and flexibility with mobility drills like 90/90 hip switches or deep squats with a hip stretch.
Signs That Your Knee Pain Might Be Coming from Your Hip
Not sure if your knee pain is actually related to your hip? Here are some signs that the two might be connected:
✅ Your knee pain worsens after sitting for long periods.
✅ You notice discomfort in both your knee and hip, even if the pain shifts.
✅ You have difficulty standing on one leg without wobbling.
✅ Your knee pain started after a hip injury or prolonged hip tightness.
✅ You experience popping or clicking in the hip along with knee discomfort.
How Physical Therapy Can Help
Physical therapy is one of the most effective ways to address both hip and knee pain because it focuses on the body as a whole. When you come to see us we can:
- Assess your movement patterns to see where the problem is coming from.
- Create a customized exercise plan to strengthen weak muscles and improve mobility.
- Use manual therapy techniques to reduce tension and improve joint function.
- Provide education on proper movement and posture to prevent future pain.
A thorough physical therapy evaluation can help you get to the root of the issue and get back to moving pain-free. Click here to get in touch and get help for knee and hip pain.
FAQ Section
Can a hip problem cause knee pain even if my hip doesn’t hurt?
Yes! Sometimes, an issue in the hip can affect the knee without causing noticeable hip pain. Weak or tight hip muscles can alter movement patterns, leading to knee pain even if your hip feels fine.
How do I know if my knee pain is coming from my hip?
If your knee pain is accompanied by hip tightness, weakness, or difficulty balancing on one leg, your hip may be contributing to the issue. A physical therapist can assess your movement and pinpoint the root cause.
What are the best exercises to prevent hip-related knee pain?
Some of the best exercises include:
Glute bridges (to strengthen the hips)
Side-lying leg raises (to improve hip stability)
Clamshells (to strengthen the gluteus medius and prevent knee collapse)
Hip flexor stretches (to maintain mobility)
Conclusion: Take Care of Your Hips, and Your Knees Will Thank You
Your hips and knees are closely connected, and when one isn’t working properly, the other often suffers. By improving hip strength, mobility, and overall function, you can reduce stress on your knees and prevent future pain.
If you’ve been dealing with nagging knee pain, a personalized physical therapy program can help you restore balance, improve movement, and get back to doing what you love—without pain.
Need help with knee or hip pain? Click here and our team will be in touch! Or call us at (360) 474-3274.
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