The Connection Between Hip and Knee Pain
Did you know that for a lot of people, their knee pain is not actually due to a problem with the knee, but one with the hip? At Active Sport & Spine Therapy, we frequently observe that a problem originating in the hip can be first felt as knee pain and vice versa.
You might wonder how this is possible. The answer lies in what’s known as the kinetic chain, where the hip and knee joints work together. The interconnection means that an imbalance or dysfunction in one joint can lead to compensation and pain in the other. The good news is our integrative sports medicine team can help you figure out the source of your pain and, more importantly, guide you back to health with a customized, one-on-one care plan.
We’re here to help you move towards a healthier, active life!
Exercise of the Month
Clamshells
- Lie on your side with your knees bent and feet together. Position an exercise band above your knees.
- The side you want to exercise should be on top.
- While keeping your feet together, lift your top knee away from your bottom knee.
- Slowly return to the starting position.
- (Materials needed: exercise band)
- 3 Sets, 10 Reps.
Our Patients See Results
Your Guide to Recognizing the Signs and Symptoms of Hip and Knee Pain
At Active Sport & Spine Therapy, we believe in a holistic approach to healing. As musculoskeletal experts, we are trained to pinpoint the root cause of your condition, differentiate between hip and knee pain, and develop a plan that addresses the whole person, rather than merely masking symptoms.
The Telltale Signs of Hip Pain
- Localized Discomfort and Stiffness: Hip pain generally starts as a localized discomfort in the groin area, often accompanied by stiffness that restricts your range of motion. As the severity worsens, this pain can sometimes extend to the thigh and even the knee.
- Morning Stiffness: One of the most commonly reported symptoms is morning stiffness, which typically eases as the day progresses.
- Difficulty in Performing Daily Activities: Individuals with hip pain often find it challenging to bend over to tie their shoes or pick up objects from the floor. This pain can intensify during movements like getting up from a seated position or walking uphill.
Classic Indicators of Knee Pain
- Localized Pain and Swelling: A primary indicator of knee issues is localized pain, often accompanied by swelling. This can be especially noticeable after prolonged periods of activity.
- Stiffness and Reduced Range of Motion: Another hallmark of knee pain is stiffness, which often restricts the knee’s range of motion.
- Popping or Crunching Noises: Experiencing popping or crunching noises during knee movement is a sign that shouldn’t be ignored, as these sounds often signify underlying knee issues.
- Difficulty Bearing Weight: Many individuals with knee pain report difficulty bearing weight on the affected knee. This is often described as a feeling of weakness or instability, making activities such as climbing stairs or even simple walking difficult.
While interconnected, the hip and knee are distinct structures with unique roles in our body’s movement and different responsibilities. Understanding these differences is vital in diagnosing and treating pain effectively. This is where the expertise of our physical therapists, chiropractors, and acupuncturists can help!
Navigating the Path to Recovery with Active Sport & Spine Therapy
At Active Sport & Spine Therapy, we always begin with a comprehensive evaluation to determine whether you’re dealing with an issue in your hip, knee, or both. After completing the evaluation, we’ll design a personalized program focusing on the actionable steps you can take to ensure long-term relief and prevention of future injuries. You’ll work one-on-one with our clinicians as they guide you through the program, adjusting it as needed to help you get the results you’re looking for. Your plan might include:
- Acute Pain Relief: Techniques like acupuncture or chiropractic joint adjustments can help ease soft tissue restrictions and improve range of motion in your hip or knee, helping to prepare your body for your care plan.
- Tailored Therapeutic Exercises: We’ll provide you with stretching and strengthening exercises to help restore your mobility and function.
- Neuromuscular Re-education: This involves using exercises and manual techniques to restore normal muscle function and movement patterns, helping reduce pain and enhance function.
Our team goes beyond the surface, digging deep into your symptoms to identify the underlying issues and determine the true origin of your pain, whether in the hip, the knee, or both. Our goal is to build a program that helps you get back to living your best life!
Follow These Simple Steps to Resolve Your Pain
Are you ready to embrace a lifestyle that promises better mobility and less pain? At Active Sport & Spine Therapy, we are here to guide you every step of the way, fostering a future where you feel better, move better, and live better!
Call today to schedule an appointment!
Recipe of the Month: Green Power Pesto Bowl
(St. Paddy’s–Approved, Body-Approved)
Ingredients:
- 1 cup uncooked quinoa
- 2 cups water
- 2 cups broccoli florets
- 1 medium zucchini, sliced
- 1 tbsp olive oil
- ½ tsp salt
- ¼ tsp black pepper
- 3 cups fresh spinach
- 1 cup arugula
- 1 cup shelled edamame or green peas (cooked)
- 1 ripe avocado, sliced
- 1 cup cooked grilled chicken or 1 can (15 oz) chickpeas, drained & rinsed
Creamy Green Pesto Sauce:
- 1½ cups fresh basil leaves
- 1 cup fresh spinach
- 2 tbsp pine nuts or walnuts
- 1 small garlic clove
- ¼ cup olive oil
- 2 tbsp fresh lemon juice
- ¼ tsp salt
- 2–4 tbsp water (to thin, as needed)
Instructions:
- Rinse quinoa under cold water. Add quinoa and 2 cups water to a saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let sit 5 minutes, then fluff with a fork.
- Preheat oven to 400°F. Toss broccoli and zucchini with olive oil, salt, and pepper. Spread evenly on a baking sheet. Roast for 15–20 minutes, stirring halfway, until tender and lightly browned.
- Add basil, spinach, nuts, garlic, olive oil, lemon juice, and salt to a blender or food processor. Blend until smooth. Add water 1 tablespoon at a time until desired drizzle consistency is reached. Taste and adjust seasoning if needed.
- Divide quinoa between bowls. Top with spinach, arugula, roasted veggies, edamame, avocado, and protein of choice. Drizzle generously with green pesto. Sprinkle with hemp seeds or pumpkin seeds if desired.
