How Tight Hips Can Cause Knee Pain
Knee pain is a common complaint and is often experienced before, during, or after physical activities like walking or running. Fortunately, there are corrective exercises that can alleviate and address this issue, enabling you to function at your best and experience overall improvement. Understanding the connection between tight hips and knee pain is crucial to finding effective solutions and optimising your movements during exercise.
Leanne & Fitness Tips say:
The Impact of Exercise on the Body:
When we walk or run, our bodies undergo a series of movements. With each step, weight naturally shifts from side to side as we alternate feet. This weight transfer causes our feet to roll inward and toward each other, a process known as pronation. As pronation occurs, the ankle follows suit, subsequently affecting the lower leg, knee, and thigh by rotating toward the midline of the body.
The Role of Hip Immobility:
Hip immobility can have adverse effects on knee health. If the hip lacks the ability to rotate inward, it restricts the foot from properly turning the ankle and lower leg inward. Consequently, the upper part of the leg, which is connected to the hip socket, loses its freedom of movement. The knee joint, caught between the immobile hip and restricted lower leg, bears the brunt of this issue, leading to pain and dysfunction in the knee area.
Sedentary Lifestyle and Hip Immobility:
Extended periods of sitting, such as at work in front of a computer, watching TV, driving, or eating, often contribute to hip immobility. Prolonged sitting keeps the hip socket in a flexed position, gradually limiting its range of motion. Over time, this immobility of the hips becomes a significant contributing factor to knee pain.
Muscular Connection and Knee Stress:
Some of the most powerful muscles in the body cross through the hips and attach to the legs. When these muscles are restricted, they impede the proper functioning of the hips. Consequently, the stress experienced during movements is transferred to the knees, leading to discomfort and potential injury.
The Importance of Hip Mobility Assessment:
Seeking assistance from a physical therapist for a hip mobility assessment can provide valuable insights into your condition. From there, self-myofascial release (SMR) techniques and corrective exercise strategies can be implemented to release tension from the larger muscles that help control hip function. Improving hip mobility performance will help your knees, and your whole body, feel and function better.
Understanding the connection between hip mobility and knee pain is crucial for individuals seeking relief and improved functionality overall. Improving hip mobility through corrective exercises and professional support, you can alleviate knee pain, enhance performance, and enjoy years of pain-free movement to come.
