What’s really causing your knee pain?

If you’re dealing with knee pain—whether you’re a runner logging miles or someone just trying to get through the day comfortably—you’re not alone. Knee pain is one of the most common complaints we see. But here’s the part that often gets overlooked: The knee is frequently the victim… not the culprit.

The Knee–Hip Connection
The knee sits between the hip and the foot, meaning it often takes the brunt of forces coming from both directions. Unlike the hip, which is designed for multi-directional movement and stability, the knee is more of a hinge joint. It relies heavily on the hip (above) and ankle (below) to function properly.

When the hip isn’t doing its job—especially in controlling motion and providing stability—the knee is forced to compensate.

What This Looks Like in Real Life
For runners, poor hip control can lead to:

Excessive inward collapse of the knee (valgus)
Increased stress on the patellofemoral joint
Conditions like runner’s knee or IT band irritation

For non-runners, similar patterns show up during

Walking
Climbing stairs
Getting up from a chair
Prolonged standing

In both cases, weak or poorly coordinated hip muscles—especially the glutes—can allow the thigh to rotate inward, placing abnormal stress on the knee.

Common Signs Your Hip May Be Involved
Knee pain that comes and goes without a clear injury
Pain that worsens with repetitive activity (running, stairs, squatting)
Feeling unstable or “off” on one side
Tightness in the hips or outer thigh

Why Strength Alone Isn’t Enough
It’s not just about having “strong glutes.” Many people already have strength but lack control and timing. The hip needs to stabilize the pelvis and control the femur dynamically—especially during single-leg activities like walking or running.

This is where targeted rehab makes a difference.

What We Focus On in Rehab

Movement quality first – improving how your body moves, not just how strong it is

Single-leg control – because life (and running) happens one leg at a time

Hip stability and coordination – particularly in the glute medius and deep stabilizers

Load management – adjusting activity levels so you can keep moving without flaring things up
If you’re chasing knee pain by only treating the knee, you may be missing the bigger picture. Addressing the hip often reduces stress on the knee—and leads to more lasting results.

Final Thought

Whether you’re training for a race or just want to stay active without pain, understanding how your body works as a system is key. The knee and hip are part of the same team—when one struggles, the other picks up the slack.

If knee pain has been lingering or limiting your activity, it may be worth taking a closer look at how your hips are functioning.

Schedule an evaluation—we’re here to help.