Knee Pain Won’t Get Better Unless You Fix This First

Most knee pain is mechanical, caused by excessive stress or strain on specific parts of the knee joint. However, it’s weak glutes that are often the root cause of excess knee strain, because when glutes are weak, they fail to keep the pelvis level and legs aligned, leading to improper knee movement.

The seat of the problem

Weak glutes cause the pelvis to drop and the thigh bone to roll inwards (called “valgus knee”). This misalignment creates shearing forces and excessive pressure on different parts of the knee. However, it can usually be fixed, and the following exercises are recommended:

1. Seated band abductions: use a resistance band around the thighs while seated. Push your knees apart, and hold for a few seconds.
2. Glute bridge with resistance band: lie on your back with your feet flat and a resistance band around your thighs. Push your hips up into a bridge position, then press your knees outward against the band.
3. Clamshell exercise: lie on your side, with your knees bent at 90°. Keep your body slightly tilted forward, then lift the top knee while keeping your heels together.
4. Hip abductions (lateral leg raises): lie on your side, keeping your legs straight. Lift the top leg slightly backward and upward, leading with your heel.
5. Standing hip abductions: stand upright, using a wall for support. Lift one leg sideways and slightly backward while keeping your spine straight. Unlike the other exercises, this one has the benefit of being doable almost anywhere.

For more on each of these plus visual demonstrations, enjoy:

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Take care!