Why Does My Knee Hurt?

Knee pain is more common than you might think, and it can stem from a variety of issues. I’ve treated patients with everything from patellar tendinitis (pain just below the kneecap) to IT band syndrome, where friction on the outside of the knee causes discomfort. Sometimes, people experience pes anserine bursitis, which is inflammation on the inside of the knee. Each of these conditions has a unique cause, but the good news is that they’re all manageable!

For instance, IT band syndrome often comes from overuse and tightness in the hip and thigh muscles. What surprises many of my patients is that the pain isn’t really about the knee itself. It’s about how the muscles and tissues above and below the knee are working together—or, in this case, not working together as well as they should. Strengthening your glutes and hips can actually relieve knee pain in a lot of cases. I know—it sounds strange, but your body is more connected than you realize!

The Hip-Knee-Ankle Connection

Speaking of connections, let’s talk about how your hips and ankles play a role in knee pain relief. It might seem odd, but weak hip muscles can affect how your knee tracks when you move. For example, if your glutes aren’t strong enough, your leg might rotate inward when you walk or run, placing extra pressure on your kneecap. Over time, this misalignment can wear down the cartilage, leading to knee pain or even arthritis.

It’s a bit like having your car tires out of alignment—you might not notice it right away, but eventually, it’ll cause uneven wear and tear. Strengthening your hips and ankles can improve the way your knee moves, reducing pain and preventing further injury. That’s why in my clinic, we don’t just focus on the knee—we look at the whole body during knee pain treatment.

Personal Tip: Don’t Ignore the Warning Signs

Here’s a little personal anecdote: when I first started as a physical therapist, I didn’t fully appreciate the importance of addressing the whole body when treating knee pain. I thought, “It’s the knee, so the problem must be in the knee, right?” But after seeing patient after patient, I quickly realized how interconnected everything is. A patient with chronic knee pain might actually have weak glutes or tight calves, which are pulling their knee out of alignment.

That’s why I always tell my patients: Don’t ignore the warning signs! If you feel knee pain, even if it’s mild, it’s your body’s way of telling you something is off. Catching it early can prevent bigger issues down the road, like arthritis or meniscus tears. And the best part is, you can fix it—often without surgery or invasive knee pain treatment.

What You Can Do Today: Strengthening for Prevention and Relief

If you’re dealing with knee pain or want to prevent it, here are a few knee pain exercises I always recommend. These target the muscles around the knee, including the hips and calves, to improve stability and reduce pain.

>> Glute Bridges: This simple exercise strengthens your glutes, which support proper knee alignment. Try doing 2 sets of 10-15 reps. Bonus points if you do a single-leg bridge for extra intensity!

>> Wall Pushes: Stand next to a wall and push into it with your leg, engaging your glute muscles. This is a great way to wake up those stabilizing muscles that keep your knee in place.

>> Single-Leg Balance: Stand on one leg for 30 seconds, then switch. This helps activate the muscles that prevent your knee from caving inward.

>> Calf Raises: Strengthening your calves can improve how your knee tracks when you walk or run. Do 3 sets of 15, and feel the burn!

These knee pain exercises are just the beginning, and they can help you start building strength where it counts. But remember, pain is your body’s signal—if something doesn’t feel right, it’s always a good idea to get it checked out through knee pain physical therapy.

Let’s Fix Your Knee Pain

If you’re worried about keeping your knees healthy, I’d love to help. Sometimes, all it takes is a little guidance to get back on track. Book a free Discovery Call with me, and let’s chat about what’s going on with your knee. Together, we’ll come up with a plan to get you moving comfortably again.

It’s never too late to make a change. Let’s work together to build a stronger, healthier foundation for your knees—and your whole body.

Take care of yourself, and I’ll talk to you soon!

For more related contents, watch our Youtube Videos here:

Think You Know Your Knee Pain? Dive Into The Anatomy!

Is Weak Calf Strength Causing Your Knee Pain? Learn the Role of Gastrocnemius and and Soleus