KNEE PAIN AND HIP STRENGTH

KNEE PAIN AND HIP STRENGTH

I work with many patients with knee pain associated with different diagnoses: osteoarthritis, patella misalignment, tendonitis, and meniscal tears, among others.  Although diagnoses are different, these patients have one thing in common: weak hip muscles. These muscles not only move our legs as in the picture below, but also play an important role in stabilizing the pelvis when we walk.

First thing that is noticeable in many patients with knee problems is weakness of the quadriceps muscle (commonly referred to as the “Quads”) – large muscle of the front thigh that straightens the leg and also helps to bring the whole leg up. Usually, the bulk of the strengthening protocol consists of working the quadriceps. While it is certainly very important to strengthen this muscle, the strengthening of the hip abductors (muscles at the side of the buttock), hip extensors (muscles of the buttock and back of the thigh that bring the leg backwards) and hip adductors (muscles on the inside of the thigh that bring legs together) often gets overlooked.

           

In the research article “Hip Muscle Weakness in Individuals With Medial Knee Osteoarthritis” published in “Arthritis Care & Research”  (Vol. 62, No. 8, August 2010, pp. 1190 –1193) the authors found following differences in strength of the hip muscles between people with knee arthritis and the control group.

Hip flexion: 26% weaker

Hip extension: 16% weaker

Hip medial rotation: 20% weaker

Hip lateral rotation: 27% weaker

Hip abduction: 24% weaker

Hip adduction: 26% weaker

The authors also note “… it is possible that hip muscle weakness may precede disease onset”.

All of these muscles participate in our walking. When one or more of these muscles are weak it can cause us to alter our gait which, in turn, can lead to abnormal strain on the knee, pain and, eventually, arthritis.

Following exercises will help you to strengthen your hip muscles.

Hip Abduction

 Bridging

Hip Adduction

Hip Extension with bent knee (This one specifically targets the glutes, for those “Buns of Steel”!)

Hip Extension

Straight Leg Raise

Perform all exercises in sets of 10 for 2 or 3 sets two or three times a week. As you get stronger, you can add light ankle weights or start doing the exercises in standing with rubber bands providing the resistance. In one of my future posts I will cover advanced hip strengthening exercises. For now… stay healthy, do your exercises and write a comment for this post. If you have questions, don’t hesitate to email me.

Yours in health

Michael Sheynin, P.T., Co-owner of Free Motion Rehabilitation Center