Understanding Knee Pain Caused by Hip Weakness

Knee pain is one of the most common complaints among active people, from runners to lifters to weekend walkers. What many don’t realize is that the problem often starts higher up, at the hips.

When the muscles around your hips are weak or imbalanced, your knees end up taking on more stress than they should.

The hips are the foundation of lower body movement. They control the alignment and stability of your legs during walking, running, and lifting. If the glutes and hip stabilizers are weak, the knees can collapse inward, a movement pattern known as “knee valgus.” Over time, this misalignment can cause pain around the kneecap, tightness in the IT band, or even irritation in the tendons and ligaments of the knee.

The most common culprits are weak gluteus medius and gluteus maximus muscles. These muscles help control the position of your thighs and knees during movement. Strengthening them can dramatically improve knee stability and reduce pain. Exercises like clamshells, lateral band walks, glute bridges, and single-leg squats are excellent starting points.

Mobility also plays a role. Tight hip flexors or limited hip rotation can alter your movement mechanics, forcing the knees to compensate. Adding hip stretches and foam rolling to your routine helps restore proper motion and reduce unnecessary strain.

If you’re experiencing knee pain, don’t just focus on the knee itself. Assess how your hips move, strengthen them consistently, and pay attention to your posture and form during workouts. In many cases, improving hip strength and stability can ease knee pain and prevent future issues.

Strong hips lead to happy knees. A few targeted exercises each week can make a world of difference in how you move, perform, and feel.