Strengthening the Hip to Decrease Knee Movement Dysfunction and Pain - FITNESS PAIN FREE

Strengthening the Hip to Decrease Knee Movement Dysfunction and Pain

Got Knee Pain? Don’t feel badly, its the most common lower extremity area to have an injury.

Recent research from Chris Powers over at the University of Southern California is showing that knee pain is often due to abnormalities at the hip!

Well, The knee bone’s connected to the, hip bone…

It makes sense that movement at one joint, or abnormal movement at one joint (the hip) affects another (the knee).

If you have knee pain, talk to your doctor about seeing a physical therapist or another qualified health professional to figure out exactly what’s going on.

However, if you are interested in how we can prevent or stave off future knee pain, how do we go about this? Strengthen the hips and trunk. Some of my favorite exercises to do that are:

X-walks: To strengthen hip abductors and External Rotators

Band Resisted Bird Dogs – Strengthens hip extensors (Glutes) and trunks muscles

Make sure you set your hips and core in one position for the bird dog. All movements should be coming from your hip. You shouldn’t be creating a big curve in your lower back each time your leg shoots back.

These are two movements I put into my warmups for about 2 sets at the start of each lower body session.  You can also put them at the end of your training session but often times putting these exercises at the end of your training means that they won’t get done.

Save your knees.

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

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