• Training the Hip to Reduce Knee Pain
    Learn how muscle imbalances and improper muscle contraction can lead to injury. From the NSCA's Journal of Strength and Conditioning Research.
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  • Train hip to reduce knee painSynopsis
    Females tend to be more prone to knee injuries than males and therefore, this joint and its mechanics are widely studied. Adolescent females commonly report anterior knee pain associated with patellofemoral syndrome that is often aggravated by sporting activities.

    Excessive pronation of the foot in weight-bearing positions, quadriceps muscle imbalances, and improper muscle contraction sequencing from the hip to the knees are all speculated causes that contribute to increased anterior patellar pain. A case study presented in the Journal of Strength and Conditioning Research outlined the approach taken to address patellofemoral syndrome in adolescent female athletes.

    The study supported the use of exercises targeting the pelvic musculature as a means of eliminating joint and muscular pain at the knee. Neuromuscular strengthening of the hip musculature through a series of exercises resulted in asymptomatic reports by the female athletes within days and lasted several months.

    Ensuring proper joint alignment throughout the prescribed exercises was critical as the symptoms were first exacerbated by improper mechanics when performing at-home exercises. Sports medicine professionals need to be aware of these treatment options to help athletes return to training as quickly and safely as possible.

    Professional members can read the full-text article by using journal links on the NSCA Publications Page.

  • Disclaimer: The National Strength and Conditioning Association (NSCA) encourages the exchange of diverse opinions. The ideas, comments, and materials presented herein do not necessarily reflect the NSCA’s official position on an issue. The NSCA assumes no responsibility for any statements made by authors, whether as fact, opinion, or otherwise. 
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