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Top Five Hip Exercises to Alleviate Knee Pain

Maintaining an active lifestyle is key to overall well-being, but if knee pain poses as a hindrance, the journey may seem challenging. To combat this, we bring you the top five hip exercises designed to alleviate knee discomfort and enhance mobility. The video version of this article can be viewed here for those who prefer visual learning.

Prone Glute Squeeze

Begin by lying on your stomach with your knees shoulder-width apart. Bend your legs, press your heels together and squeeze your butt cheeks.

Dr. Wong demonstrating the prone glute squeeze exercise.

Hold this position for 10 seconds, then relax. Repeat the process.

Dr. Wong holding the prone glute squeeze position.

Side-Stepping with a Band

Place a band around your ankles, keep your knees stiff, and side step to the right for ten steps, then to the left for ten steps. 

Dr. Wong demonstrates side stepping with a resistance band around his ankles.

This exercise helps activate your hip muscles.

Dr. Wong shows proper activation and form while doing side stepping.

The Clamshell Hold

Lie on your side with your legs stacked, knees bent, and ankles together. Raise your top knee towards the ceiling until you feel your side butt cheek muscle activating.

Dr. Wong demonstrates a clamshell hold exercise.

Hold for 15 seconds, repeat four times. Ensure to perform the exercise on both sides.

Dr. Wong holding the clamshell hold for 15 seconds.

Glute Bridge

Lay on your back with both knees bent. Press your heel and the arch of your foot into the floor and lift your butt up towards the ceiling without arching your lower back.

Dr. Wong demonstrates the glute bridge exercise.

Hold for three seconds and come down slowly. Repeat this for three sets of ten.

Dr. Wong holds the glute bridge for 3 seconds.

Donkey Kick

Get on all fours with your hands and knees shoulder-width apart. Keeping your knee bent, kick upwards towards the ceiling, ensuring you’re activating your glute muscles without arching your lower back.

Dr. Wong demonstrates the Donkey Kick exercise.

Hold for three seconds, perform this 30 times per side.

Dr. Wong holds the Donkey Kick for 3 seconds.

Reducing Knee Pain Takes Time

These exercises help transfer pressure away from your knees to your hip joints and muscles, thus reducing knee pain. However, it’s crucial to note that it will take time for your knees to start feeling better.

Support Your Exercise Routine with Professional Guidance

At Next Level Physical Therapy, we offer comprehensive care designed to complement your efforts in alleviating knee pain. With our range of services, we can help boost your progress and aid in avoiding potential exercise-related complications.

For more personalized advice or any questions related to your knee pain and the exercises discussed in this article, please call us at 281-721-4023. Our team will provide the necessary information tailored to your specific needs and situation, empowering you to make the best decision for your ongoing health and wellness.

AUTHOR

Dr. Jack Wong

Next Level Physical Therapy

"We Help People Age 40+ Stay Active, Healthy & Mobile Without Relying On Pain Meds, Injections Or Surgery"
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