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Still Dealing With Knee Pain? Your Hips Could Be the Real Culprit 👀🔥

 

Last Updated 7/15/2026

Why Your Knee Pain May Start at the Hips

When the Knee Is Doing Too Much

If you’ve been icing your knee, wearing a brace, or skipping your morning run because of “bad knee” pain that just won’t go away, it may be time to look higher up — around 10 inches above the knee, at your hips.🦴

In physical therapy, we often say the knee is a slave to the hip and ankle.  Since the knee sits in the middle, it often absorbs extra stress when the joints above or below it aren’t functioning properly.🖇

When Weak Hips Stress the Knee🔗🦴

How Hip Weakness Affects Knee Stability

Your hip muscles — especially the gluteus medius — help keep your femur stable.  When they’re weak, your knee can collapse inward toward your big toe during walking, running, or squatting.

This is called valgus collapse, and it can put major stress on:
💥The kneecap → often linked to runner’s knee
💥The Anterior Cruciate Ligament (ACL) and the Medial Collateral Ligament (MCL), which are  critical knee stabilizers, → increasing injury risk
💥The meniscus → causing grinding or sharp pain with deep bends

3 Signs Your Knee Pain May Be a Hip Issue 🪜

1️⃣The Stair Test

Does your knee cave inward when you step down?  That’s a sign your hip stabilizers may not be doing enough.

2️⃣Pain After Sitting

If your knee aches after long periods of sitting, your hip flexors may be tight, affecting how your body loads the knee.

‎3️⃣One-Sided Pain

If only one knee hurts, even though both legs do the same work, a hip imbalance on that side may be the real issue.

🦪Try the Clamshell Test

🔴Lie on your side with your knees bent and feet together.   Lift your top knee while keeping your feet touching.
🔴Can you do 20 reps without your hip burning or your back wobbling?  If not, hip weakness may be the quiet culprit behind your knee pain.

The Bottom Line

Don’t Treat the Knee in Isolation

If this sounds familiar, it may be worth looking at the hips, not just the knee.

FAQ: Knee Pain, Hip Weakness, and Valgus Collapse🤔❓

Can hip weakness cause knee pain?

Yes.  Weak hip muscles, especially the gluteus medius, can reduce stability and place extra stress on the knee.

What is valgus collapse?

Valgus collapse is when the knee caves inward toward the big toe during movement, which can increase stress on the knee joint and surrounding ligaments.

Why does my knee hurt when I go down stairs?

Pain on stairs can be a sign that the hips are not controlling the leg well enough, causing the knee to absorb more load.

Can tight hips affect the knee?

Yes.  Tight or overactive hip flexors can change how force is distributed through the leg and contribute to knee discomfort.

What is the clamshell test for?

The clamshell test can help reveal whether the hip muscles fatigue quickly or the trunk loses stability during movement.

When should I see a physical therapist for knee pain?

If your knee pain keeps returning, affects stairs or running, or does not improve with basic rest and self-care, a physical therapist can help find the root cause.

Related Reading:

Start Fixing the Source.  tonithephysio™, don’t just treat where it hurts — we look at how your whole body moves.  Strengthening your hips can often make stubborn knee pain improve without surgery or injections.
☑️ Book Complimentary Physio Consult  
☑️Complete 2-min Joint Self Assessment
☑️Visit Mend & Move Blog
☑️Hip & Disease Care Blog

Stay moving,

Toni
tonithephysio™
Total Mobility.  Total Balance.  Zero Pain
Mend & Move|Pain-Free Movement Team
____________________________
🗣📢Medical Disclaimer: This information is for general knowledge and is not medical advice. 

 Complete the 2-min joint assessment before starting any new exercise routine.

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RunnersKnee #HipStrength #KneePainRelief #GluteMedius #Mobility #DirectAccessPT

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We would love to hear from you! Please share your thoughts or questions about movement and recovery below. While we can’t provide specific medical advice here, we welcome a healthy discussion. Let’s get moving together!

Medical Disclaimer: This information is for general knowledge and is not medical advice. Consult with a healthcare provider or physical therapist before starting any new exercise routine.

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