Hip and knee pain affects millions of Americans every year, and it’s one of the most common reasons people visit a doctor. An estimated 53 million adults in the United States have been diagnosed with arthritis, and roughly one in four adults over the age of 45 experiences frequent knee pain. Whether your pain started gradually or came on after an injury, the good news is that most hip and knee pain responds well to conservative treatment, especially targeted exercise and lifestyle changes.
What Causes Hip and Knee Pain?
Osteoarthritis is the leading cause of hip and knee pain in adults over 50. It develops when the protective cartilage inside a joint breaks down over time, leading to stiffness, swelling, and discomfort during everyday activities. But cartilage wear isn’t the only factor. Muscle imbalances, excess body weight, overuse injuries, and even poor posture can all contribute to pain in these weight-bearing joints.
Other common culprits include bursitis, which is inflammation of the fluid-filled sacs that cushion your joints, tendinitis from repetitive strain, IT band syndrome, and meniscal or ligament injuries. Pain from the lower back can also refer into the hip or knee, making it difficult to pinpoint exactly where the problem originates without a professional evaluation.
Can Hip Problems Cause Knee Pain?
This is one of the most common questions physical therapists hear, and the answer is yes. The hip and knee are part of the same kinetic chain, meaning they share muscles, connective tissue, and nerve pathways. When hip muscles are weak or tight, the knee often compensates and pays the price.
Research published in the Journal of Orthopaedic & Sports Physical Therapy found that patients with knee pain who started with hip-strengthening exercises experienced less pain in just four weeks, compared to only a small reduction in a group that focused on the knee alone. Weak glute muscles are a particularly common issue. When the gluteus medius isn’t doing its job, the IT band tightens, gait mechanics shift, and the knee absorbs forces it was never designed to handle on its own.
This is why treating knee pain without also addressing the hip frequently leads to incomplete results.
Exercises and Stretches for Hip and Knee Pain Relief at Home
Strengthening exercises are one of the most effective tools for reducing joint pain. Exercise therapy produces pain and function outcomes comparable to oral anti-inflammatory medications for hip and knee osteoarthritis, without the side effects.
Several exercises are particularly helpful. Clamshells and lateral band walks target the gluteus medius to improve hip stability. Glute bridges strengthen hip extensors and take pressure off the knees. Wall sits and straight leg raises build quadriceps strength, which is critical for protecting the knee joint. Step-ups improve functional strength for everyday activities like climbing stairs. Aim for two to three sets of 10 to 15 repetitions, and increase intensity gradually over time.
Stretching is equally important. Focus on the hip flexors with a kneeling lunge stretch, loosen tight hamstrings and quadriceps, and use a figure-four stretch to release the piriformis. Foam rolling the outer thigh can help relieve IT band tension. Hold each stretch for 15 to 30 seconds, and perform them after warming up or following a hot shower when muscles are more pliable.
Low-impact activities like swimming, cycling, water aerobics, and walking are excellent ways to stay active without overloading your joints. Research has shown that moderate-intensity walking is associated with a 37 percent reduction in the risk of knee replacement surgery among people with advanced knee osteoarthritis.
When Cold Weather Makes Your Joints Ache
If your hip or knee pain seems to flare up during Minnesota’s long winters, you’re not imagining it. Studies have found a clear correlation between drops in temperature and barometric pressure and increased joint pain. Cold temperatures can thicken the synovial fluid inside your joints, making them feel stiff and sluggish. Reduced blood flow to the extremities, less physical activity during winter months, and lower vitamin D levels from limited sunlight can all make matters worse.
Staying active through the colder months is one of the best things you can do. Indoor options like a heated pool, stationary bike, or yoga class help keep joints mobile without exposing you to icy conditions. Warming up for five to ten minutes before any physical activity makes a real difference, and applying moist heat to stiff joints in the morning can ease you into the day. Layering clothing to keep your hips and knees warm, wearing traction cleats on ice, and using supportive footwear with good tread are all simple steps that protect your joints and reduce your risk of a fall.
Managing Your Weight Makes a Big Difference
Body weight plays a significant role in hip and knee health. Every pound of body weight translates to roughly four pounds of compressive force on the knee with each step. That means losing just 10 pounds removes approximately 40 pounds of pressure per step, adding up to millions of pounds of reduced joint stress over the course of a year. Research from the Framingham study found that an 11-pound weight loss cut the risk of developing knee osteoarthritis by more than 50 percent in women. Even modest changes in weight can have a meaningful impact on pain and mobility.
When to See a Physical Therapist for Hip and Knee Pain
Some symptoms should prompt you to seek professional care sooner rather than later. If you’re unable to bear weight on the affected leg, notice sudden severe swelling, experience joint locking or giving way, or have swelling accompanied by fever, it’s time to see a healthcare provider right away.
Beyond those red flags, consider seeing a physical therapist if your pain has lasted more than two weeks despite home care, if it’s interfering with daily activities like walking or sleeping, or if it’s gradually getting worse. Early intervention matters. Studies show that patients who begin physical therapy within the first few weeks of symptoms are significantly less likely to need injections, long-term medications, or surgery down the road. Minnesota allows direct access to physical therapy for up to 90 days without a physician referral, though some insurance plans may still require one.
Work With an Experienced Physical Therapist in Minnesota
Hip and knee pain doesn’t have to control your daily life. While the exercises and strategies above are a strong starting point, every person’s pain has a unique cause, and a one-size-fits-all approach can only take you so far. An experienced physical therapist in Minnesota can identify the specific muscle imbalances, movement patterns, and underlying conditions driving your symptoms and build a treatment plan tailored to your needs. If hip or knee pain is holding you back, take the first step toward lasting relief and schedule an evaluation with a licensed physical therapist in Minnesota today.
