Hip and Knee Pain: Causes, Relief, and When to See a Physical Therapist

Is your hip or knee pain something you can treat, or something you just have to live with? For most people, it's treatable. Hip and knee pain usually comes from a handful of common, well-understood causes, and physical therapy can address most of them without surgery or long-term medication. Here's what typically causes it and how ProMotion's physical therapists help you move without pain again.

Quick Answer: Most Hip and Knee Pain Is Treatable Without Surgery

Hip and knee pain are rarely just "wear and tears" you must accept. In most cases, it comes down to a few root causes: 

• Osteoarthritis — gradual cartilage breakdown that causes stiffness and pain, especially with age 
• Muscle imbalances or weakness — weak hips or glutes often show up as knee pain, since the knee absorbs the extra strain 
• Overuse — common in runners, golfers, and pickleball players from repetitive motion 
• Tendonitis or bursitis — inflammation from overuse or a sudden increase in activity 
• Past injury or surgery — old ACL tears, meniscus repairs, or joint replacements that left lingering weakness or compensation patterns 

A physical therapist identifies which of these is driving your pain and builds a plan around the cause, not just the symptoms.

Why the Hip and Knee Are So Often Linked

The hip and knee don't work independently. The knee sits between the hip and ankle, so weakness or stiffness at the hip changes how force travels through the knee with every step. This is why knee pain often can't be fully resolved without also addressing hip strength and mechanics, and why a thorough evaluation looks at the whole leg, not just the joint that hurts.

How Physical Therapy Treats the Root Cause

Once the cause is identified, treatment typically includes a combination of the following, tailored to you: 

• Movement assessment to see how you walk, squat, and load the joint 
• Targeted strengthening for the hips, glutes, and quads to reduce joint stress 
• Manual therapy to improve mobility and reduce stiffness 
• Gait and mechanics training to correct compensations that make pain worse 
• A home program so progress continues between visits 

Rushing back to full activity before these areas are addressed is one of the most common reasons for hip and knee pain returns. 

When to See Someone

Most mild, short-term aches resolve on their own. Consider scheduling an evaluation if you notice: 

• Pain that lasts more than a couple of weeks 
• Swelling, locking, or a feeling of instability in the joint 
• Pain that changes how you walk or move 
• Difficulty with stairs, standing up, or daily activities 

Ready to Move Without Pain? 

Hip and knee pain do not have to limit what you do. Whether you're managing early arthritis, recovering from an old injury, or just want to move more comfortably, a physical therapist can pinpoint the cause and build a plan to address it.

Learn more about how we treat hip and knee pain → Hip & Knee Treatment 

Frequently Asked Questions

Is walking bad for hip or knee pain? Not usual. Walking is often encouraged, since staying sedentary tends to increase stiffness. A physical therapist can tell you whether your specific pain calls for modifying activity or building up tolerance. 

Do I need imaging before starting physical therapy? Not always. Many causes of hip and knee pain can be identified through a movement and strength assessment alone. Your therapist will let you know if imaging is recommended for your specific case. 

Can physical therapy help even if I've had the pain for years? Yes. Chronic hip and knee pain often respond well to therapy, especially when the root cause, like a longstanding muscle imbalance, hasn't been addressed before.

By Drew McAbee, PT, DPT and Jasmin Jahr