Knee Pain: Understanding the Foot and Hip’s role in Knee Pain – Part 1

When compared to other areas of the body, the knee joint is a fairly simple joint.  It’s for the most part a hinge joint, like the hinges on your...

When compared to other areas of the body, the knee joint is a fairly simple joint.  It’s for the most part a hinge joint, like the hinges on your door.  Understanding all of the movements that occur at the knee is not too difficult.

Unfortunately the knee is the most commonly injured joint in the legs, being the most common site of overuse injuries in runners.  The large degree of ACL injuries in females is also a hot topic and several theories exist as to why this is.  People often look at problems within the knee joint as possible causes of pain and injury, patellar tracking issues being a common culprit.

Some research coming from biomechanics expert Chris Powers sheds some light on the situation.  He cites research that weak hip musculature is associated with knee injury.  He also cites additional research where decreased trunk control and proprioception are factors for knee injury.

We also know that highschool athletes with knee pain (patello-femoral pain syndrome) have on average a flatter foot then their pain free peersAlso, foot orthotics are an effective treatment in patients with knee pain (patello-femoral pain syndrome)

So what’s the deal?  How does the foot and hip effect the knee?  Check out the video below for a short demonstration of why this might be happening.

Our posture and the way we move has a lot to do with the amount of force that is placed on our knees.  Two things that we can do to decrease the loading on the knees and hopefully decrease our incidence of knee problems:

  1. Hip dominant movement:  Push the hips back during squats, deadlifts and lunges.  Athletes would do well to practice acceleration and change of direction drills with a hips back posture.
  2. Strengthen the hips and fix the feet.

In this way we can normalize our biomechanics and decrease the likelihood of getting injured.

Stayed tuned for the next part of this article where I demonstrate exactly how to fix your feet and go over some specific drills to try and decrease our likelihood of knee pain and injury.

Part 2, Part 3, Part 4

Yours in good health,

Dan Pope

P.S. Remember this information is not to be used for the diagnosis or treatment of  knee problems.  Consult a professional if you are concerned you may have some type of knee injury.

P.P.S. If you enjoy this information please sign up for the newsletter on the top right hand side of the page.  If you have some feedback or a comment about the article please post it below!

Resources:

Powers C M. The Influence of Abnormal Hip Mechanics on Knee Injury: A Biomechanical Perspective. Journal of Orthopaedic and Sports Physical Therapy February 2010 vol 40:N 2:42-51

Behnke R. Kinetic Anatomy 2nd Edition Human Kinetics 2006

Categories
anklefootKneeUncategorized
11 Comments on this post.
  • Knee Pain: Understanding the Foot and Hip’s role in Knee Pain – Part 1 | Achieve More Fitness
    9 April 2012 at 10:26
    Leave a Reply

    […] the hip and foot affects knee pain.  Click HERE for my full article at fitness pain […]

  • Knee Pain: What you Need to Know about the Hip to Prevent Knee Injury – Part 3 | FITNESS PAIN FREE
    17 April 2012 at 10:26
    Leave a Reply

    […] If you missed part 1 where we explain how the hip and foot affect motion at the knee click HERE: […]

  • Knee Pain: What You Need to Know About the Core to Prevent Knee Injury | FITNESS PAIN FREE
    20 April 2012 at 10:26
    Leave a Reply

    […] you missed part 1 where we explain how the hip and foot affect motion at the knee click HERE:  In part II we spoke about addressing the foot to troubleshoot problems that may occur at the […]

  • Fitness Pain Free Podcast Episode 4: Barefoot Running, Vibrams, Nike Frees, Stinky Feet | FITNESS PAIN FREE
    29 May 2012 at 10:26
    Leave a Reply

    […] Understanding the foot’s role in knee pain […]

  • 6 Common Causes Of Knee Pain and How to Fix Them – Part 1 | FITNESS PAIN FREE
    13 December 2012 at 10:26
    Leave a Reply

    […] important to keep in mind is that our knees are slaves to the foot and hip.  If you’ve got poor movement (poor stability in this case) at the foot, you’ve got […]

  • Why Do My Hips Hurt When I Squat? Femoral Acetabular Impingement: Part 2 | FITNESS PAIN FREE
    5 March 2013 at 10:26
    Leave a Reply

    […] The Knees – The knees are a slave to the joints directly above and below them.  The important thing to keep in mind is that the knees need to stay in line with the toes during […]

  • Knee Pain: Fixing the Foot to Restore Alignment of the Knee | FITNESS PAIN FREE
    13 June 2013 at 10:26
    Leave a Reply

    […] Part 1, Part 3, Part 4 […]

  • FPF Podcast Episode 22: All About Knee Pain – Patellofemoral Pain Syndrome (PFPS) | FITNESS PAIN FREE
    13 June 2013 at 10:26
    Leave a Reply

    […] What you need to know about the foot, hip and core to prevent knee pain […]

  • Lean Muscle Formula Diet
    14 June 2013 at 10:26
    Leave a Reply

    I all the time used to study paragraph in news papers but now as I am a user of internet thus from now I am using net for
    articles, thanks to web.

  • 7 Ways to Make Deep Loaded Squats Safer – A Deep Investigation into the Safety and Performance of the Deep Squat: Part 7 – FITNESS PAIN FREEFITNESS PAIN FREE
    17 January 2016 at 10:26
    Leave a Reply

    […] core, hips, and foot can all lead to tracking issues at the knee, thereby increasing knee stress.  Click HERE for more info about why this […]

  • Why Do My Hips Hurt When I Squat?? : CrossFit SoCo
    3 August 2016 at 10:26
    Leave a Reply

    […] The Knees – The knees are a slave to the joints directly above and below them.  The important thing to keep in mind is that the knees need to stay in line with the toes during […]

  • Leave a Reply

    *

    *

    RELATED BY