A MESSAGE FROM DR. CHRISTIAN, DPT
HIP AND KNEE PAIN SOLUTIONS
Hip and knee pain are a combo that tends to occur together. Many people find that initially their hip begins to hurt, then eventually their knee will begin causing them pain as well. One of the reasons that this happens is due to the way our bodies are designed; the hip has quite a wide range of motion, which can oftentimes place the knee in uncomfortable positions. For example, if your hip tends to rotate inwards (a phenomenon you may have heard as “knock-kneed”) then typically this position will place more pressure on the inside of the knee. Our bodies are incredible at dealing with these positions, and most people can get away with having “knock-knees” or even “bowleggedness” for years without any symptoms. However, as the years go by our knees may wear down when there is constant pressure on one side of the knee, and it all started with the hips!
Hip stability can play a large role in taking these abnormal pressures off our knees and allowing our bodies to move in the way they were designed. If the muscles around the hips are weak, not activating at the right time, or shortened, it will certainly create compensations at the knees. When our physical therapists evaluate knee pain, we always look at your hip stability to determine what exactly led to this knee pain in the first place. In short, there is a strong connection between the hips and the knees that can create painful symptoms. If these symptoms sound familiar to you, give us a call and set up an evaluation with our skilled physical therapists today!
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Incorporating Proper Muscle Balance
For athletes engaging in sports with lateral movements, maintaining proper muscle balance is essential for joint stability. Some muscle groups that need focus include:
- Quadriceps and Hamstrings: Balanced development of these muscle groups helps stabilize the knee joint during lateral movements.
- Hip Abductors and Adductors: Strengthening these muscles supports lateral movement control and stability.
- Core Muscles: A strong core helps maintain overall body stability, reducing stress on joints during dynamic movements. In conclusion, physical therapists play a vital role in injury prevention for sports involving lateral movements, especially among adolescent athletes who are prone to knee injuries. Through assessments, tailored exercise programs, muscle balance training, and biomechanical guidance, physical therapists can help athletes enhance their strength, flexibility, and movement mechanics, ultimately reducing the risk of injuries.
What Causes Hip and Knee Pain?
There are many reasons why you may be experiencing hip or knee pain. Some of the most common causes include:
- Arthritis. Osteoarthritis and rheumatoid arthritis are the most common causes of hip and knee pain. Arthritis causes inflammation of the joints and can lead to a quicker breakdown of cartilage in the hips. This can lead to pain or stiffness with movement.
- Tears and ruptures. There are ligaments and cartilage in the hips and knees that are susceptible to injury, including tearing. Tears to ligaments leave the joints unstable, while cartilage tears typically affect your range of motion. Most tears result from some trauma or sports-related accident.
- Bursitis. Bursae are liquid sacs that can be found between tissues. They help ease friction from tissues running together; however, they can also become inflamed due to overuse and trauma, resulting in pain. So, if you feel achy after walking too far, it may be your body’s way of telling you you’ve done too much!
- Strains and Tendonitis. Muscles or tendons can become strained and/or inflamed due to overuse and repeated activity. This causes inflammation and fraying of the tissue, resulting in pain.
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