Is It a Knee Problem or a Hip Problem?
Every week, mountain athletes come to me with knee pain. The symptoms can include tightness around the kneecap, swelling on the inside or outside of the joint, and pain in the upper medial area of the calf.
Usually, the root cause isn’t in their knee.
One of several hip issues is likely responsible for the pain:
A lack of mobility in the hips causes the knees to buckle in, leading to movement dysfunction and pain.
Tight hip flexors from desk life or activities like bicycling cause “reciprocal inhibition,” which is a fancy way of saying that your hip flexors stop your glutes from moving properly.
Tight TFLs lead to IT band syndrome, which leads to poor pelvic stabilization under force. The knees overwork to compensate.
The exception to the rule is tightness in popliteus, that muscle behind your knee. Overuse of the knee joint or a poor gait can stress the popliteus and cause pain.
What can you do about knee pain that originates with hip or popliteus issues?
Do the 4-Minute Daily Lacrosse Ball routine, which covers the TFL, gluteus medius, piriformis, and calves.
If the symptoms persist, get professional help. Unchecked hip problems can spread pain and dysfunction beyond the knees.
Do NOT try to lacrosse ball the popliteus! A lot can go wrong. Get professional help and hands-on instruction before you work on this muscle alone.
Use the button below to book a phone consult, and we’ll sort it out.
Dr. Jake Shores
Chiropractic Neurologist
Park City, Utah
