Knee Pain Relief Exercises - It’s All In The Hips!

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.

[killa]

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 🙏

[moij]

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.

[comments_from_me]

I recently started playing Pickleball; after a few days of playing, I began having pain in my knees. I decided to search YouTube 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!

[Ramyapad]

Thanks for this cant wait to do this everyday after work and my knees are paining too much love your channel much love your exercises much

[carolzanoff]

My pain has also been exacerbated by my Pickleball play. I’ve been doing the pain relief exercises you suggested and now see that I need to do these for my hips as well! Thanks for the great videos1

[aprilg.]

Thank you, I used another one of your knee pain exercises and it really helped! I’ll try this too!

[Wariotelli]

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

[LongVumarcus]

Thanks a lot ! absolutely helpful with knee pain :D

[pennyc.]

I LOVE that he gets right into it and doesn't 'blah blah' for 5-10 minutes first!💕Also, ILOVE that I can do these exercises by myself and they don't require 'another person' help! And, I'm an older person, and the exercises seem doable! Happy to know that it doesn't require a 'hip replacement' to get mobile again! I'm surprised that I didn't realize that bones are not made from calcium, but from minerals and that vitamins D3 and K2 help bone growth--even for the elderly!👍👌So, I've found a great mineral supplement along with a D3-K2 supplement. Learned that Smoked oysters have the Vitamin B12, zinc and copper plus a good amount of selenium, iron and manganese--some of these are not included in regular vitamin and mineral supplements! I'm looking for anything to support 'older' bones! Also--found that a rebounder is great for keeping (your whole body)mobile--their amazing! Got one 'with a handle' for my 90 year old friend and she loves it! Wishing you all well and many blessings for the future!!🥰💕

[chip]

Bro is actually about to save my whole basketball carrer ❤

[Joronobon]

Excellent. I know I need these cheers!

[lisabaldwin]

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

[Theo_]

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.

[owaisansari]

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 🇮🇳

[DavidWilson-nglv]

Thanks Doc, great video and teaching points.

[Ancient_Khan]

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

[odacolorado]

Obrigado pelas dicas. Vou praticar. 🫡🇧🇷

[Kevin.Anthony]

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

[revasm]

I love you 🎉 timing cannot be more perfect

[vanessapierrelouis]

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.