Knee pain is incredibly common, but often the root cause isn't the knee itself, but issues with the hips or ankles. Let's explore how focusing on **hip mobility** can be a powerful strategy to prevent and alleviate knee pain. What are your key hip drills or exercises?
This is huge for cyclists! Tight hip flexors (from prolonged sitting on the bike) can pull on the pelvis and affect knee tracking. PNF stretches for hip flexors, pigeon pose, and active leg swings are my go-to.
Weak glutes contribute heavily to knee valgus (knees caving in) during squats and lunges, which stresses the knee joint. Strengthening glute medius and minimus with exercises like clam shells, lateral band walks, and single-leg RDLs is essential.
The 90/90 stretch is amazing for internal and external hip rotation. Also, hip circles on all fours. It's about getting full range of motion in the hip joint, which then takes pressure off the knee.
For runners, improving hip extension is crucial to a powerful stride and reducing anterior knee pain. Couch stretch and active hip flexor stretches (like a lunge stretch with posterior pelvic tilt) are excellent.
Excellent array of exercises and justifications! CycleStrategist and HealthExplorer, your insights into hip flexor tightness and extension for your respective activities are spot on. PowerLifterPro, the glute weakness leading to valgus collapse is a classic scenario.
Daily, if possible, even for just 5-10 minutes. Consistency is key for long-term improvements.
Agreed. Even short bursts throughout the day can make a difference.
Yes, and incorporate them into your warm-ups and cool-downs.