The Surprising Cause Of Most Knee Pain – And HOW TO FIX IT!
The one exercise I give to every single patient with knee pain that I treat! The best home exercise routine to increase hip strength and eliminate knee pain. Physical therapist gives you step-by-step exercise instructions to help treat your knee pain fast. READ MORE below!
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JARED’S MINI BANDS: https://amzn.to/3p7JEG6
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BEST EXERCISES TO FIX KNOCK KNEES: https://youtu.be/xac4g75KhcM
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I’ve said it before and I’ll say it again - the knee is actually a pretty dumb joint. Think about it - it only moves in one motion (flexes and extends) and one direction (forward and back).
So why are there so many things that can go wrong with it??
Knee pain is one of the most prevalent injuries I treat in my clinic. The majority of those knee problems - whether it’s pain under the kneecap, the meniscus, joint arthritis, patellar tendonitis, or IT band syndrome - typically come from one primary cause.
HIP WEAKNESS.
More specifically HIP ABDUCTOR WEAKNESS.
Think about it like this - yes, your knee bends and straightens, but WHERE that knee bends and straightens is primarily controlled by your hip abductors and ankle.
Weakness in the abductors typically leads to internal rotation and adduction at the hip, putting it in what we call a “valgus” position. This throws off the alignment of the kneecap and redistributes forces in the knee and typically putting more pressure on some areas than others.
Now to bend it once or twice in this position may be okay, but if you’re doing this with every step or every squat or every stride while running - eventually it can lead to break down and pain.
HOW DO YOU TELL IF YOUR HIP ABDUCTORS ARE WEAK?
(2:04) Trendelenburg test - as you stand on one leg you should be able to maintain a level pelvis. If your hips are weak you’ll see your hip drop or you’ll lean over the side you’re balancing on.
(3:00) Squat or lunge test - you should be able to maintain your knee right over the center of your foot. If your knee buckles to the inside during these activities that would indicate your gluteus medius is weak and needs some work.
THE BEST EXERCISE FOR KNEE PAIN
So if your weak hip abductors are one of the major contributing factors to your knee pain, it makes sense that our primary intervention should be strengthening these muscles to eliminate our knee pain problem, right?
This video will take you through a progression of the right exercises to strengthen your weak hip abductors, improve your knee alignment, and eliminate the cause of a lot of your pain.
STRENGTHEN YOUR HIPS TO TREAT YOUR KNEE PAIN:
0:00 INTRODUCTION
2:04 TRENDELENBURG TEST FOR HIP WEAKNESS
3:00 SQUAT/LUNGE TEST
4:08 SIDELYING HIP ABDUCTON
5:05 HIP ABDUCTION WITH RESISTANCE BAND
5:31 LATERAL BAND WALKS
6:29 SIDE PLANK HIP ABDUCTION
Consistency is key whenever you perform any exercise routine; that’s especially true with rehabilitation exercises. Based on your strength - select the exercise above that you can complete with good form and then try to repeat the recommended sets and reps daily.
OTHER VIDEOS YOU MIGHT FIND USEFUL
➡️ 5 BEST EXERCISES FOR KNEE PAIN: https://youtu.be/ikt6NME0k9E
➡️ STIFF KNEE EXERCISES: https://youtu.be/AzE_7569DTw
➡️ STOP KNEE PAIN IN 60 SECONDS: https://youtu.be/bJwIYnhmXb4
➡️ STOP PAIN UNDER YOUR KNEECAP: https://youtu.be/j4pkM4ZO6hM
The one exercise I give to every single patient with knee pain that I treat! The best home exercise routine to increase hip strength and eliminate knee pain. Physical therapist gives you step-by-step exercise instructions to help treat your knee pain fast. READ MORE below!
===================================
JARED’S MINI BANDS: https://amzn.to/3p7JEG6
===================================
BEST EXERCISES TO FIX KNOCK KNEES: https://youtu.be/xac4g75KhcM
===================================
I’ve said it before and I’ll say it again – the knee is actually a pretty dumb joint. Think about it – it only moves in one motion (flexes and extends) and one direction (forward and back).
So why are there so many things that can go wrong with it??
Knee pain is one of the most prevalent injuries I treat in my clinic. The majority of those knee problems – whether it’s pain under the kneecap, the meniscus, joint arthritis, patellar tendonitis, or IT band syndrome – typically come from one primary cause.
HIP WEAKNESS.
More specifically HIP ABDUCTOR WEAKNESS.
Think about it like this – yes, your knee bends and straightens, but WHERE that knee bends and straightens is primarily controlled by your hip abductors and ankle.
Weakness in the abductors typically leads to internal rotation and adduction at the hip, putting it in what we call a “valgus” position. This throws off the alignment of the kneecap and redistributes forces in the knee and typically putting more pressure on some areas than others.
Now to bend it once or twice in this position may be okay, but if you’re doing this with every step or every squat or every stride while running – eventually it can lead to break down and pain.
HOW DO YOU TELL IF YOUR HIP ABDUCTORS ARE WEAK?
(2:04) Trendelenburg test – as you stand on one leg you should be able to maintain a level pelvis. If your hips are weak you’ll see your hip drop or you’ll lean over the side you’re balancing on.
(3:00) Squat or lunge test – you should be able to maintain your knee right over the center of your foot. If your knee buckles to the inside during these activities that would indicate your gluteus medius is weak and needs some work.
THE BEST EXERCISE FOR KNEE PAIN
So if your weak hip abductors are one of the major contributing factors to your knee pain, it makes sense that our primary intervention should be strengthening these muscles to eliminate our knee pain problem, right?
This video will take you through a progression of the right exercises to strengthen your weak hip abductors, improve your knee alignment, and eliminate the cause of a lot of your pain.
STRENGTHEN YOUR HIPS TO TREAT YOUR KNEE PAIN:
0:00 INTRODUCTION
2:04 TRENDELENBURG TEST FOR HIP WEAKNESS
3:00 SQUAT/LUNGE TEST
4:08 SIDELYING HIP ABDUCTON
5:05 HIP ABDUCTION WITH RESISTANCE BAND
5:31 LATERAL BAND WALKS
6:29 SIDE PLANK HIP ABDUCTION
Consistency is key whenever you perform any exercise routine; that’s especially true with rehabilitation exercises. Based on your strength – select the exercise above that you can complete with good form and then try to repeat the recommended sets and reps daily.
OTHER VIDEOS YOU MIGHT FIND USEFUL
➡️ 5 BEST EXERCISES FOR KNEE PAIN: https://youtu.be/ikt6NME0k9E
➡️ STIFF KNEE EXERCISES: https://youtu.be/AzE_7569DTw
➡️ STOP KNEE PAIN IN 60 SECONDS: https://youtu.be/bJwIYnhmXb4
➡️ STOP PAIN UNDER YOUR KNEECAP: https://youtu.be/j4pkM4ZO6hM
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Did you try the tests for your hip abductors? I find they're weak in most people with knee pain. I hope these exercises help you to feel better soon and thanks so much for watching! 👊🏼
Great video! Thank u, will work these muscles like crazy, they’re definitely not strong enough 🙏
Just did the first exercise today and it was killer, am I supposed to do all of them? And how often would you recommend? And should I do both sides or just my injured side?
I appreciate this video I believe it describes exactly what I'm dealing with and what I need to do to get better.
I̤ h̤a̤v̤e̤ k̤n̤e̤e̤ p̤a̤i̤n̤
Do you also do hip adduction exercises to prevent developing and imbalance?
should i do both sides or just the one with pain? it feels weird only doing one side.
My right leg and right hip hurts… I'll try this, hope it works
Yeah my trainer mentioned this to me today. He said it was in my hip that my right knee shakes when I squat
What about if you're bow legged? I noticed I have trouble with the same thing but I don't feel my hips or hip abductors are weak
i can't move half inch, these are for no-pain knee.
I tried this now I have hip pain💀
( MOST , PEOPLES ) , ( SET , ALL , DAY IN , THERE , JOB ] !!!! . MOST , DO , NOT , DO , ( EXERCISES ) !!!!! . ( TIME TO GET , SERIOUS , ABOUT [ PHYSICAL FITNESS ] !!!! …. 💪…. [ OR SUFFER , MORE , PAIN ] .!!!!! …
I have outer knee pain that doesn't happen unless I'm walking or up for a long period of time, and I performed your test. The first time I immediately leaned over to the side and the second time I tried to have more control and I felt tension in the back of my thigh and very clearly saw my hip sink under the weight . I am overweight and working on strengthening my body to comfortably carry myself so thank you helping me identify what area needs strengthening. I already knew my back and core were where to start, but my hips I didn't think of as being a weak link to my knee issue, rather I thought my knee was causing my hip pain. Now I understand.
Thnxxxxxxxxxxxxxxxxxxxxxxxx..so much
I just stared these hip leg and little bit pain in knees too saw your vedio just now want to start to get rid of pains
This is useful and so helpful vedio I want to try your exercise I love it but don’t have those bands from where I can get .
Thanks I really appreciate that I hope my lags are better because they are my laft lag is week
Makes sense ! Since giving birth I have been having issues with my hips and few months later my knees started to hurt !
ty sir you helped me out a lot