How Hip Problems Cause Knee Pain
By Niki Vetten
Pain felt at the outer or inner sides of the knees is often directly related to the hips and can have a variety of causes, which need to be assessed and treated by a specialist.
As explained in Knee Injury and Pain in Yoga, the Gluteus Medius stabilises the pelvis in a horizontal plane and when the Gluteus Medius is not functioning, other muscles take over. Hip stabilisation then occurs via the Tensor Fascia Latae (TFL) muscle, which is connected to the Iliotibial Band (ITB). The ITB attaches to the outer side of the knee and pain is felt there if the TFL is compensating for the Gluteus Medius. A physiotherapist may massage and stretch this for you but the problem always returns, because the hip muscles are functioning incorrectly and are the actual source of pain.
Pain in the inner side of the knee, below the kneecap is related because the Sartorius muscle attaches here and it also becomes overactive when hip stabiliser muscles don’t work as they should. It is relatively easy to spot malfunctioning hips in yoga: in standing balancing postures like Vrksasna or Utthita Hasta Padangustasana, the hip pushes out to the side and the pelvis tilts downwards and it is difficult for the person concerned to keep their pelvis level. The hips also usually feel painful and tight.
Teachers and students need to be aware of the importance of keeping the pelvis level during any asana practice- an inability to do so shows an existing problem but bad habits can also create the same problems over time. Hip problems like these can be effectively treated by a good Biokineticist, but if hips are not treated, lower back pain and Sacroiliac joint problems can develop.
Hip weakness also places rotational stress on the knees, Pain at the Kneecap and Knees and Padmasana will look at rotation in more detail. Another related article on this site: Lateral Pelvic Tilt in Yoga Practice
Reading sources: Ellenbecker, De Carlo, DeRosa, 2009, Effective Functional Progressions in Sport Rehabilitation De Franca, 1996, Pelvic Locomotor Dysfunction
Author: Niki Vetten
Visit Niki’s Website: Yoga Anatomy for the Perplexed
Here are some of the other articles posted here by Nikki Vetten:
- Knee Injury and Pain in Yoga March 9, 2013 By Niki Vetten Knee injury in yoga usually involves tearing the Meniscus, a double ring of cartilage between the Femur (thighbone) and the Tibia (lower leg bone) – either through carelessness – by practicing asanas with the feet and the knees pointing in different directions, or in Padmasana. It is also possible to overstretch the supporting ...
- Previous Hip Injury and Yoga Practice March 10, 2013 By Niki Vetten Many people turn to yoga as a way of healing hip injuries that they acquired elsewhere. Some people find that their injuries improve with mild stretching and strengthening, but others find that their symptoms get much worse. Hip injuries that are caused by traumatic events like car accidents or bad falls have a profound ...
- Sacroiliac Joints and Yoga March 11, 2013 By Niki Vetten Sacroiliac problems are common in yoga – Chiropractors consider the Sacroiliac joint to be the most common cause of lower back pain, more prevalent than disc problems. The Sacroiliac joint is believed to act as a shock absorber between the legs and the spine and although its movements are very small, restrictions at ...
- Lower Back Pain and Posture (Pelvic Tilt) and how Yoga affects Pelvic Tilt March 11, 2013 By Niki Vetten Posture is not simply a matter of standing up straight, like your mother told you to; posture is created by the Hamstrings and Hip Flexor (mainly the Iliopsoas) muscles. If the Hamstrings are stronger than the Psoas, the pelvis tilts backwards and if the Psoas is stronger than the Hamstrings, the pelvis tilts ...
- Practising Through Pain and Injury in Yoga March 11, 2013 By Niki Vetten Many athletes and many athletic yogis who experience pain believe that they should keep right on with what they are doing, and hope that the pain will eventually disappear. This is very short-sighted, especially if pain is not associated with a specific injury. Pain without a specific injury is often a sign of muscle ...