Hip Exercises for Knee Pain: What to Know

The hip muscles help control the thigh as you walk, climb, squat, or land from a step. If they are weak or poorly coordinated, the knee may drift inward or take more load during these tasks. Strengthening the outer hip and improving pelvic control can make movement more comfortable for some people, but exercise does not replace assessment of an injured or inflamed knee.

Knee pain has many possible sources, including a ligament injury, kneecap cartilage irritation, a meniscus problem, joint inflammation, or osteoarthritis. Pain that is swollen, locked, unstable, or linked to an injury needs a more specific plan.

Start with controlled movements such as a gentle bridge, side-lying hip abduction, or a supported sit-to-stand, provided each is comfortable and your knee remains aligned over the foot. Use a small range at first and move slowly. Stop a movement that causes sharp pain, increasing swelling, or a sense of giving way. Progress by adding repetitions or resistance only when everyday activities remain comfortable afterward. A physiotherapist can check technique and select exercises for your specific knee problem.

Arrange an assessment if knee pain continues despite reducing aggravating activity, prevents normal walking, or keeps returning during exercise. Seek prompt care after a twist or blow if the knee rapidly swells, locks, feels unstable, or cannot fully straighten. Fever, redness, warmth, or severe pain without an injury also warrants medical review.

Ask whether hip weakness appears to contribute to your knee movement, which exercise is safest to start, and what discomfort is acceptable. Ask how to progress, whether you need a knee examination or imaging, and when to return if swelling or instability develops.