One major common fault I see with my knee pain patients is weak hips. We are told in physical therapy school when an adolescent complains of knee pain, to always check the hips first. So I thought, why not apply this rule to adults?
The knee is not a very complex joint. It hinges open and closed. It is really at the mercy of the hip and the ankle. Aside from any knee specific injuries such a ligament tears, I have found that strengthening the hips is the key to preventing and managing knee pain.
Not only do you hips need to be strong, they also need to be stable. Stability really means how well can you control your body, and how well does your brain and body work together. Can you perform a single leg squat without your knee caving in? Can you balance on one leg? Can you perform weighted step ups on your right and left legs? You see where I am going.
Here are a few tests to examine your hip/knee stability connection.
Single leg squat to bench
If you have been dealing with knee pain and avoiding activities like squats, its time to give me a call!