What Causes Hip and Knee Pain and How Can You Fix It for Good?

Hip and knee pain can be frustrating and overwhelming, especially when it disrupts your daily activities and limits your ability to move freely. Whether it’s a dull ache or a sharp discomfort, the impact on your quality of life can be significant. This article will help you understand the root causes of your pain, share expert tips on how to recover quickly from a workout, and offer natural, lasting solutions to help you move without restriction.
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One effective way to address these issues is by using the Pliability mobility app, which is designed to support your journey towards pain-free movement. With its focus on mobility and recovery, Pliability can help you improve your flexibility and strength, reduce hip and knee pain, and enhance your overall well-being.

What May Cause Hip and Knee Pain?

Hip and knee discomfort can interfere with daily life. It often starts gradually and may worsen over time. Identifying the cause is the first step toward effective treatment. Both lifestyle and medical factors contribute to hip and knee pain.

Osteoarthritis and Its Impact on Joints

Osteoarthritis is one of the most common causes of hip and knee pain. This condition occurs when the cartilage protecting the joints wears away, leading to discomfort and stiffness. Symptoms often build slowly, causing pain during or after activity. 

It can also lead to joint stiffness, limited range of motion, and swelling. The Arthritis Foundation notes that osteoarthritis can affect the hips, hands, and knees, causing pain in areas such as: 

• The groin
• Buttocks
• The inside of the knee

The Connection Between Sciatica and Joint Pain

Sciatica can also contribute to hip and knee pain. This condition occurs when the sciatic nerve, running from the lower back to below the knee, becomes compressed or injured. This can cause sharp or electrical pain anywhere along the nerve, including the hip and knee. 

The pain often worsens with movement, coughing, or sneezing and may also cause weakness or numbness in the leg.

Injury and Its Role in Hip and Knee Pain

Injuries to the hip and knee can result in significant pain and tenderness. A fall, accident, or sports activity can lead to acute injuries, causing sudden, intense pain and swelling. Chronic injuries develop gradually from overuse and may cause discomfort during activities or aching at rest.

How Flat Feet Contribute to Discomfort

Flat feet, or pes planus, can also contribute to hip and knee pain. This condition occurs when the arches of the feet are low or absent, affecting a person’s gait and putting extra strain on the joints. 

While flat feet often don’t cause symptoms, complications can lead to pain in the: 

• Feet
• Legs
• Knees
• Hips
• Back

Related Reading

• Why is a Recovery Period Between Bouts of Exercise Important?
• Signs of Injury
• Why Do the Insides of My Legs Hurt When I Run
• How Do You Know if You Tore Your ACL
• Injuries in Weightlifting
• Signs of Overtraining Cycling
• How to Prevent MCL Injuries
• Deadlift Back Pain
• Deloading Week

The Top 10 Ways to Relieve Hip and Knee Pain

1. Stretch and Strengthen

Knee and hip pain can disrupt your life. The good news? Some exercises can help. Stretching and strengthening the knee and hip joints can boost range of motion, build muscle support, and cut inflammation and pain.

Stretching Exercises

1. Heel and Calf Stretch

This stretch targets your calf muscles, helping to reduce tension that can impact the knee and hip joints. 

‍How to:

• Stand facing a wall, and place your hands on it. 
• Move one foot back with your heels flat and knees slightly bent. 
• Lean into the stretch for 30 seconds, feeling it in your back leg. 
• Switch legs and repeat. 

This improves flexibility, which helps with daily movements.

2. Quadriceps Stretch

Your quadriceps are the muscles at the front of your thighs. Stretching them improves flexibility in the hip flexors and quads. 

‍How to:

• Stand next to a wall or a chair for support. 
• Bend one knee, and pull your ankle toward your glutes. 
• Hold for 30 seconds and switch legs. 

This stretch also helps relieve tension, which can reduce discomfort in the knees and hips.

3. Hamstring Stretch

Targeting the back of the leg and lower glutes, this stretch aids in flexibility and pain relief. 

‍How to:

• Lie on a mat, and lift one leg. 
• Gently pull your knee toward your chest and hold for 30 seconds. 
• Switch legs. 

This move can ease stiffness and support better movement.

Strengthening Exercises

1. Half Squat

Strengthen your quadriceps, glutes, and hamstrings with half squats. 

‍How to:

• Stand with feet shoulder-width apart. 
• Slowly squat about halfway down, then return to standing. 
• Do 2 to 3 sets of 10 reps. 

This exercise builds muscle without straining your knees.

2. Calf Raises

Strengthen your calf muscles by standing with your feet shoulder-width apart and lifting your heels. 

‍How to:

• Slowly lower them, focusing on control. 
• Do 2 to 3 sets of 10 reps. 

Strong calves support the knees and hips, reducing pain.

3. Hamstring Curl

• Face a wall or chair for support, and lift one heel toward the ceiling. 
• Hold for 5 to 10 seconds, and lower. 
• Do 2 to 3 sets of 10 reps per leg

This exercise strengthens the hamstrings and glutes, supporting the joints.

4. Leg Extensions

How to:

• Sit in a chair, extend one leg, and contract the thigh on that leg. 
• Lower and repeat for 2 to 3 sets of 10 reps per leg. 

This strengthens the quads, reducing pressure on the knees.

5. Straight Leg Raises

• Lie on your back, one leg bent, one straight. 
• Lift the straight leg to the height of the bent knee and lower. 
• Do 2 to 3 sets of 10 reps per leg. 

This builds strength in the quads and hip flexors.

6. Side Leg Raises

How to:

• Lie on your side, and lift the top leg. 
• Lower and repeat for 2 to 3 sets of 10 reps per leg. 

This strengthens the hip abductors, helping reduce knee and hip pain.

7. Prone Leg Raises

How to:

• Lie on your stomach, lift one leg, then lower it. 
• Do 2 to 3 sets of 10 reps per leg. 

This exercise targets the hamstrings and glutes, supporting joint health.

8. Knee Lift

How to:

• Stand, lift one knee toward the chest, and hold for 10 seconds. 
• Lower and switch legs. 
• Do 10 to 15 reps per leg

This move builds strength and flexibility.

9. Butterfly Stretch

How to:

• Sit, press the soles of your feet together, and gently push your knees down. 
• Hold for 15 to 30 seconds. 

This stretch improves hip flexibility.

10. Double Hip Rotation

How to:

• Lie on your back, bend your knees, and rotate them to one side. 
• Hold for 20 to 30 seconds and switch sides.

This move helps relieve tension and improve joint mobility.

11. Hip and Lower Back Stretch

How to:

• Lie on your back, and pull your knees toward your chest. 
• Hold for 20 to 30 seconds. 

This stretch targets the hips and lower back, improving flexibility.

12. Hip Extension

How to:

• Stand, lift one leg backward while keeping it straight, and hold for 5 seconds. 
• Switch legs. 

This exercise strengthens the hips and glutes.

13. Hip Abduction

How to:

• Stand, lift one leg to the side, and hold for 5 seconds. 
• Switch legs. 

This move strengthens the hip abductors.

14. Heel-to-Buttock Exercise

How to:

• Stand, bring one heel toward your glutes, and hold for 20 to 30 seconds. 
• Switch legs. 

This exercise enhances leg flexibility and strength.

15. Mini Squat

How to:

• Stand with feet shoulder-width apart, and lower your body slightly. 
• Return to standing. 
• Repeat 10 times. 

This exercise strengthens the lower body without straining the knees.

16. Short-Arc Quadriceps Exercise

How to:

• Lie on your back, with a pillow under one knee. 
• Lift the leg, hold for 5 seconds, and lower. 
• Do 5 to 10 reps per leg. 

This exercise targets the quads and supports the knees.

17. Static Gluteals

How to:

• Lie on your back, clench the glutes, and hold for 10 seconds. 
• Do 5 to 10 reps. 

This move strengthens the glutes, helping relieve hip and knee pain.

18. Glute Bridge

How to:

• Lie on your back, lift your hips, and hold for 5 seconds. 
• Lower and repeat 10 times. 

This exercise strengthens the glutes and core, supporting joint health.

19. Chair Stand

How to:

• Sit on a chair, stand up, and sit back down. 
• Do 4 to 6 reps, gradually increasing to 12. 

This exercise builds lower-body strength.

20. Pelvic Tilt

How to:

• Lie on your back, pull your belly button in, and tilt your pelvis. 
• Hold for 5 seconds. 
• Do 5 to 10 reps

This exercise targets the core and supports the hips.

Other Exercises for Knee Pain

Once you’ve built up strength, low-impact exercises can help. 

Consider: 

• Yoga
• Tai chi
• Elliptical training
• Swimming
• Stationary cycling
• Water aerobics
• Walking

These activities put less stress on your joints, helping to manage pain.

Rest

Giving your body a break can help. Rest for a day or two to let inflammation and pain subside. Avoid prolonged rest, as it can weaken your muscles and worsen joint pain. After some rest, resume moderate activity and strength exercises.

Ice It

Apply ice to the painful area for 15 to 20 minutes every couple of hours. This helps reduce pain and swelling. Consistency is key, so keep it up for a few days or until the pain eases.

Compress

Wrap your knee or hip with an elastic bandage to help manage swelling and provide support. Make sure it’s snug, but not too tight, to avoid cutting off circulation.

Elevate

Elevate your knee by placing a pillow under it. This can also help reduce swelling. Make sure you’re comfortable and not putting pressure on other parts of your body.

Weight Management

Excess weight can strain your joints and increase inflammation. Losing weight can help reduce pain, particularly in the knees. It’s about taking small, sustainable steps toward better health.

Medication

Over-the-counter anti-inflammatory medications like ibuprofen and naproxen can help manage joint pain. Follow the instructions and consult a healthcare professional if you have any concerns.

Injections

In some cases, injections of corticosteroids or hyaluronic acid can reduce knee or hip pain. These treatments are typically used when other methods haven’t worked. Discuss your options with a healthcare provider.

Surgery

If other treatments don’t help, surgery may be necessary. Options include arthroscopic surgery, partial knee or hip replacement, and total joint replacement. Talk to your doctor about what’s right for you.

Related Reading

• How to Prevent Peroneal Tendonitis
• Shoulder Impingement Exercises to Avoid
• ACL Injury Prevention Exercises
• Ankle Mobility for Runners
• How to Prevent Knee Injuries
• Ankle Sprain Prevention
• Why Do My Knees Hurt After Squats
• How to Avoid Rotator Cuff Injury
• How to Prevent Arthritis in Hands
• How to Prevent Achilles Tear
• Muscle Soreness vs Injury

5 Symptoms of Hip and Knee Pain You Shouldn’t Ignore

1. Losing Your Groove? Watch for Activity Limitations

Maintaining an active lifestyle isn’t just about physical fitness; it’s about participating in the activities you love, whether that’s playing: 

• Tennis
• Golfing
• Cycling
• Taking a long stroll

If your knees or hips are preventing you from these activities, it’s a red flag. This limitation could be more than just a temporary setback. It might indicate underlying joint problems that need medical evaluation. Don’t wait for the situation to resolve itself or worsen. Early intervention can often prevent more severe issues down the line.

2. Nighttime Pain: When Rest Becomes Restless

Pain that intensifies at night and interferes with sleep is more than just an inconvenience. This type of pain might signal inflammation, your body’s natural response to injury or illness. When inflammation increases, so does your discomfort. 

If you find yourself dreading bedtime because of worsening pain, it’s time to consult a healthcare professional. Ignoring it can lead to chronic conditions that are more challenging to treat.

3. What’s That Sound? Catching, Popping, or Locking Joints

Experiencing catching, popping, or locking in your joints is a sign that something’s amiss, often related to cartilage damage. This can happen when cartilage in the joint tears or when pieces of cartilage break off and float within the joint space. 

If these symptoms are left untreated, the cartilage might wear away completely, leading to more significant joint problems. Seeking medical attention sooner rather than later can help preserve joint function and prevent further damage.

4. Simple Tasks Become Harder: When Everyday Activities Are Challenging

If you find it difficult to perform simple tasks like putting on shoes and socks or bending down, it’s not something to ignore. This could be an early sign of joint issues, particularly in the hips and knees. 

These challenges may worsen if left unaddressed, making it crucial to seek professional guidance. Don’t let these seemingly minor inconveniences snowball into major concerns.

5. Swollen Joints: More Than Meets the Eye

Swelling in the joints is often a sign that cartilage is deteriorating. This condition shouldn’t be taken lightly, as the cartilage may wear out completely if ignored. Swelling is your body’s way of telling you that something isn’t right, and it’s important to listen. 

Consulting with a medical professional can help identify the cause and prevent further joint damage.

Related Reading

• Running Injury Prevention Exercises
• Signs of Overtraining Running
• Injury Prevention for Runners
• SI Joint Mobility Exercises
• Glute Activation Exercises
• How to Start Working Out Again After a Knee Injury
• Scapular Mobility Exercises
• How to Squat Without Knee Pain
• Eccentric Quadriceps Exercises

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• Improve movement patterns
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Enhance Your Performance with Mobility

Mobility is an often-overlooked aspect of fitness. Improving it can have profound benefits for your performance and overall well-being. Pliability helps you enhance your mobility through its extensive library of videos and customized programs. 

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Optimize Your Recovery with Pliability

Recovery is an essential part of any fitness routine. It’s the time when your body repairs and rebuilds itself, allowing you to perform at your best. Pliability helps you optimize your recovery by providing targeted mobility and flexibility routines. 

These routines help: 

• Reduce pain
• Improve movement patterns
• Promote overall recovery

By incorporating Pliability into your routine, you can improve your recovery and performance in your workouts.

Enhance Flexibility with Pliability

Flexibility is an essential component of overall fitness. It can help improve your performance, reduce your risk of injury, and promote overall wellness. Pliability provides a variety of videos and programs designed to enhance your flexibility. 

Whether you’re looking to improve your performance or simply want to feel better, Pliability can help you achieve your goals.

Improve Your Range of Motion

Range of motion is a crucial aspect of physical fitness. The ability to move freely and efficiently is essential for performance and overall well-being. Pliability helps improve your range of motion through targeted mobility and flexibility routines. 

These routines are designed to help you move better and perform at your best. By incorporating Pliability into your routine, you can improve your range of motion and enhance your overall performance.

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