Hip Strengthening Exercises Reduces Knee Pain

Hip strengthening exercises performed by female runners not only significantly reduced patellofemoral pain — a common knee pain experienced by runners — but they also improved the runners’ gaits, according to Indiana University motion analysis expert Tracy Dierks.

“The results indicate that the strengthening intervention was successful in reducing pain, which corresponded to improved mechanics,” said Dierks. “The leg was going through more motion, suggesting that the (pain) guarding mechanism was reduced, and coordination or control of many of these peak or maximum angles in the leg were improved in that they were getting closer to occurring at the same time.”

Only in recent years have researchers begun studying the hips as a possible contributor to patellofemoral pain (PFP). This study is the first to focus on hip strength and gait changes during prolonged running.

Before starting a hip strengthening regime, it is best to begin with healthy soft tissue.  I often recommend a one hour deep tissue massage followed by a strength training routine to improve balance/gate and prevent  “guarding” and bi-lateral (one-sided) pain or stiffness in the hip, outer thigh and knee.  Most bodyworkers agree that nearly all mild to moderate chronic knee issues can be addressed with proper structural massage (deep tissue massage) and strenth training.