4 Hip Exercises A Surgeon Recommends For Knee Pain

Sore kneeIf you’ve got stiff hips, you might be told that stretching is key. But often, this is a mistake ― joints that appear inflexible are often actually just weak, and need strength training instead.That doesn’t just benefit the area you’re targeting. Hip issues can go on to affect your knee, too. And speaking to HuffPost UK, Mr Jonathan Miles, a consultant orthopaedic surgeon at The Wellington Hospital, said that one tiny hip muscle might have an outsized impact on your patella – the gluteus medius.What is the gluteus medius, and how does it affect the knee?The gluteus medius is a hip adductor which lies on the outer surface of the pelvis. It runs from the top of your back along the outside of your buttocks and ends on the top side of your thigh.It keeps our pelvis level, helps to pull our upper leg to the side, and even helps to control our core.It “is essential for stabilising the pelvis and controlling upper leg movement,both of which play a significant role in maintaining knee health,” Mr Miles said. “Weakness in this muscle may cause pelvic drop and internal rotation of the femur (commonly referred to as ‘knee cave in’), resulting in increased stress on the knee joint and subsequent pain.” How can I tell if my knee pain might be caused by gluteus medius weakness?The surgeon told us that issues with the muscle can contribute to:Patellofemoral pain syndrome (runner’s knee)Pain surrounding the kneecap or related tendonsIliotibial Band (IT Band) syndrome (discomfort located at the outer aspect of the knee)Pes Anserine Bursitis (inflammation affecting the inner knee bursa, small fluid-filled sacs that surround your joints).Which hip exercises strengthen your gluteus medius?To strengthen the area, Mr Miller shared, you’ll want to focus on exercises that prioritise the side (lateral) hip. He suggested:Side-lying leg lifts,Clamshells,Lateral walks, andSingle-leg squats. “Many gluteus medius exercises can be performed without placing undue strain on the knees, making them appropriate for individuals with existing knee discomfort,” the surgeon said. To adopt the exercises, “Non-weight-bearing movements are preferable;deep squats should be avoided, and resistance bands are recommended over free weights,” he said.Related...The 1 Common Stretching Mistake People With 'Tight' Hips Make

Comments

Breaking news

Police investigate after vandals spray ‘tax evader’ across Angela Rayner’s home

Metro

Comments

Similar News

4 Napping Mistakes A Sleep Doctor Would Never Make

Hurricane Kiko explodes into Category 4 storm as it barrels towards Hawaii

Hurricane Kiko explodes into Category 4 monster in Pacific as terrifying map shows where it will hit

Today's horoscope for September 4 has one star sign taking a step back while another needs to be more observant

We moved to Australia - does it mean £4,250 in my daughter's Lloyds Junior Isa is lost forever? CRANE ON THE CASE

Iconic comedy duo Robert Webb and David Mitchell officially reunite for launch of new Channel 4 sketch show - a decade after Peep Show ended

It's 4,000 miles from Ukraine - but even this Asian city is part of Russia's war

4 former Milwaukee hotel workers get probation and time served in dogpile death

2 more people charged with helping man accused of killing 4 as he evaded authorities, officials say

5 Big New Features in Borderlands 4

Gogglebox legends the Siddiquis thrill fans with pics of rarely-seen mother and children as they confirm return to Channel 4 show this week

Melvyn Bragg steps down from Radio 4's In Our Time

Airport chaos as woman grabs crying boy, 4, from his mother and refuses to let go

The 4 rules for cash: How to manage your money the smart way

Lauryn Goodman displays her figure on Marbella holiday with her two children Kairo, 4, and Kinara, 2, after their father Kyle Walker played latest Burnley match

Queen Elizabeth 'really liked' one Channel 4 show but 'couldn't stand' pundit

The Great British Bake Off fans go wild as Noel Fielding shares selfie with Paul Hollywood plugging latest Channel 4 series - his first TV appearance since axed Dick Turpin series and health issues

Brave 4-year-old girl reports dad to police after he stabs mum to death in front of her

Flight horror as plane DROPS 4,400ft in seconds sending passengers to hospital

Liz Hurley's The Inheritance flops with dire ratings in blow to Channel 4 - marking one of the broadcaster's worst reality show launches EVER

Breaking news

Police investigate after vandals spray ‘tax evader’ across Angela Rayner’s home

Moment police tackle cosplaying boy, 16, carrying toy gun after Premier League match

Trump’s major ally sides with Epstein survivors after bombshell conference

Tribunal rules it’s ok to call your boss a d***head

Asylum seeker found guilty of sexual assault on girl, 14, days after arriving in Bell Hotel in Epping

‘Eunuch maker’ extreme body modifier admits fraud after having legs removed

Nigel Farage is a risk to the UK – just ask people in Belfast

Keir Starmer Delivers Stark Warning To Donald Trump About His Attitude Towards Putin

Putin Ally Calls David Lammy 'The English Idiot' As He Threatens To Seize British Assets

4 Hip Exercises A Surgeon Recommends For Knee Pain

Pokémon Concierge Is Officially Back For More New Episodes On Netflix

Gen Alpha Seem To Be Bringing This Millennial Slang Word Back

Mystery after influencer found dead after going missing while jet skiing

Man spends 30 years building a labyrinth in his garden that’s now a shrine to his late wife

EE goes down with users reporting issues with data and accessing the internet

Boy, 15, charged with murder after teen dies from stab wounds

If Rayner somehow keeps her job the public won’t forget this sorry episode or forgive those involved

Irish Open 2025 betting tips, free bets and latest golf odds

Daily Mail names first president for North America to lead revenue growth

Australia’s ambassador exits Iran as Baghdad lowers diplomatic links over alleged attacks

Remote jobs are hard to get. Workers who did share tips for finding one

Video: Rayner’s home vandalised with ‘tax evader’ graffiti

Fresh CCTV appeal launched after trailer full of kayaks set alight in Nottinghamshire

Trump team is considering leasing out part of military base to help fund ‘Golden Dome’ missile project

American Eagle soars as teen clothing retailer embraces Sydney Sweeney frenzy

Lisbon man in close escape from funicular crash thought he and his family were ‘all going to die’

London's restored Big Ben clocktower is up for a top architecture prize

Tributes paid to first victim named in Lisbon funicular crash: ‘Dedicated, kind and always smiling’

Fashion designer Giorgio Armani dead at 91

Fifteen people in hospital after bus hits pedestrians outside Victoria station

Ricky Tomlinson will return to Brookside as Bobby Grant for special one-off episode

Mom stopped for fast food en route to hospital after her infant died in a hot car, cops say

Germany leads a military exercise in the Baltic as tensions with Russia simmer

Pope Leo raises ‘tragic situation in Gaza’ during meeting with Israeli president

Amputee surgeon admits lying to insurers over removal of his own legs

Couple accused of keeping five kids locked in a dungeon in ‘deplorable’ conditions

Virgin Media O2 issue urgent warning over ‘significant rise’ in scam texts

‘I’ve cried myself to sleep every night since me and my kids were made homeless’

Giant mystery creature washes up on Wales beach – but what is it?

Elite military veteran reveals the ‘worst case scenario’ that could lead to UK civil war

At least 15 children injured after car crashes into group of people in Berlin

Miracle recovery for boy, 8, mauled by shark after his sister rescued him

Wrong family informed after attempted murderer dies behind bars

Trump Is Confident He Will End Ukraine War As Putin Seems Unmoved

Keir Starmer Condemns 'Appalling' Attack On Angela Rayner's Home

Inside Angela Rayner’s stamp duty scandal and the questions still left to answer

Texas cracks down on abortion with pill providers now able to be sued

2 armed Turkish men arrested in the Italian city of Viterbo ahead of a popular local festival

Australia agrees record payout for victims of illegal Robodebt scheme

Takeaways: Gregory Bovino is breaking norms while leading immigration enforcement in Los Angeles

'Turn and burn': Head of Los Angeles campaign shows how immigration agents are racking up arrests

Train drivers at CrossCountry vote to strike

What is Lisbon’s funicular cable and how does it work?

Vertu hopeful of boost from Government’s £650m electric car grant

Listen: Putin and Xi discuss immortality on hot mic

London court sets stage for largest ever divorce case after Russian oligarch’s ex-wife wins appeal

Death toll from Afghan earthquake jumps to 2,205, the Taliban says