Did you know that, for many people, knee pain is not actually caused by a problem in the knee, but rather in the hip? At Carlson Procare Physical Therapy, we frequently observe that a problem originating in the hip can be first felt as knee pain and vice versa.
You might wonder how this is possible. The answer lies in what’s known as the kinetic chain, where the hip and knee joints work together. The interconnection means that an imbalance or dysfunction in one joint can lead to compensation and pain in the other. The good news is our therapists can help you figure out the source of your pain and, more importantly, guide you back to health.
To move towards a healthier, active life, we recommend you consult with one of our physical therapists as soon as possible!
Your Guide to Recognizing the Signs and Symptoms of Hip and Knee Pathology
At Carlson Procare Physical Therapy, we believe in a holistic approach to healing. As musculoskeletal experts, we are trained to pinpoint the root cause of your condition, differentiate between hip and knee pain, and develop a plan that addresses the whole person, not just the symptom.
The Telltale Signs of Hip Dysfunction
- Localized Discomfort and Stiffness: Hip problems frequently start as a localized discomfort in the groin area, often accompanied by stiffness, restricting the range of motion. As the severity worsens, this pain can sometimes extend to the thigh, buttock, and even the knee.
- Morning Stiffness: One of the most commonly reported symptoms is morning stiffness, which typically eases as the day progresses.
- Difficulty in Performing Daily Activities: Individuals with hip pain often find it challenging to bend over to tie their shoes or pick up objects from the floor. This pain can intensify during movements like getting up from a seated position or walking uphill.
- Clicking, popping, or catching in the hip: A sensation of locking or catching in the hip or a painful pop or click may be present, pointing more towards an issue in the hip itself.
Classic Indicators of Knee Dysfunction
- Localized Pain and Swelling: A primary indicator of a knee issue is localized pain, in or around the knee, often accompanied by swelling. This can be especially noticeable after prolonged periods of activity.
- Stiffness and Reduced Range of Motion: Another hallmark of knee dysfunction is stiffness in the knee joint, which often restricts the knee’s range of motion.
- Popping, Crunching, or Locking in the Knee: Experiencing painful popping or crunching noises during knee movement or feeling that the knee gets stuck temporarily often signifies an underlying knee issue.
- Difficulty in Bearing Weight: A large number of individuals with knee pain report difficulty bearing weight on the affected knee. This is often described as a feeling of weakness or instability, making activities such as climbing stairs or even simple walking difficult.
While interconnected, the hip and knee are distinct structures with unique roles in our body’s movement and different responsibilities. Understanding these differences is vital in diagnosing and treating pain effectively. This is where the expertise of our physical therapists can help!
Exercise of the Month
Clamshells (Exercise Band)
(Hips, Glutes)
Lie on your side with your knees bent and feet together. Position an exercise band above your knees. The side you want to exercise should be on top. While keeping your feet together, lift your top knee away from your bottom knee. Slowly return to the starting position. (Materials needed: exercise band) 3 Sets, 10 Reps.
Check with a Carlson Procare physical therapist to determine if this exercise is appropriate for you.
Navigating the Path to Recovery with Carlson Procare Physical Therapy
At Carlson Procare Physical Therapy, our physical therapists will conduct a comprehensive evaluation and determine whether you’re dealing with an issue in your hip, knee, or both.
After completing the evaluation, we’ll design a program focusing on the actionable steps you can take to ensure long-term relief and prevention of future injuries, including the following:
- Tailored Exercise Therapy: Our therapists will provide you with stretching and strengthening exercises to help restore your mobility and function. They will address gait abnormalities, improve movement strategies, and improve neuromuscular control to help you feel stable and confident. At Carlson Procare our therapists also utilize the Neubie machine, in combination with your prescribed exercises, to enhance outcomes and get you moving better, faster.
- Manual Interventions: A variety of manual techniques will be used, based on what your therapist deems appropriate. This may include joint mobilization, soft tissue techniques, passive range of motion, manual stretches, dry needling, cupping, and use of the Neubie glove to reduce pain and improve movement.
Our therapists go beyond the surface, digging deep into your symptoms to identify the underlying issues and determine the true origin of your pain, whether in the hip, the knee, or both. Our goal is to build a program that helps you get back to living your best life!
Sources: https://pubmed.ncbi.nlm.nih.gov/32643252/, https://pubmed.ncbi.nlm.nih.gov/31621559/, https://pubmed.ncbi.nlm.nih.gov/30407271/, https://journals.lww.com/jgpt/fulltext/2020/04000/hip_muscle_strengthening_for_knee_osteoarthritis_.6.aspx, https://www.jospt.org/doi/10.2519/jospt.2018.7877
Follow These Simple Steps to a Pain-Free Life
Are you ready to embrace a lifestyle that promises better mobility and less pain? At Carlson Procare Physical Therapy, we are here to guide you every step of the way, fostering a future where you feel better, move better, and live better!
Clinic News
On Wednesday, October 29th, the Carlson Procare team was honored to serve as the Event Sponsor for the Sacred Heart University “Hire with Heart” Healthcare Career Fair.
It was a wonderful event, and we were excited to have the opportunity to participate! Both Matt (Middle left) and Maresa (Middle right), recent SHU DPT graduates, enjoyed revisiting the campus and joining Kevin and Ben in speaking with many impressive DPT students about the outstanding SHU DPT program, the physical therapy profession, and the exciting things happening here at Carlson Procare.
Reduce Pain Naturally With Anti-Inflammatory Nutrition
Inflammation is a normal part of the healing process, helping your body recover from injury or illness. However, if it becomes chronic, it can lead to persistent pain and other health concerns, such as arthritis, diabetes, and heart disease.
Fortunately, there are simple steps you can take to help reduce inflammation, including making informed choices in the kitchen. Choosing the right foods can have a direct impact on your body’s healing process and help avoid long-term inflammation.
Build an Anti-Inflammatory Plate: Tips from the Carlson Procare Physical Therapy Team
Focus on whole, natural foods that fight inflammation and support tissue repair. Aim for balance and variety every day.
Prioritize These Foods
Colorful Fruits and Vegetables
- Bright produce, such as berries, leafy greens, peppers, and broccoli, is rich in antioxidants that protect cells from damage.
Omega-3 Fatty Acids
- Found in salmon, mackerel, sardines, chia seeds, and walnuts, these healthy fats reduce inflammatory chemicals in the body.
Whole Grains
- Choose oats, quinoa, brown rice, and barley instead of white bread or pasta. They stabilize blood sugar and support steady energy levels.
Lean Proteins
- Chicken, fish, lentils, beans, and other lean protein options help rebuild muscle and connective tissue, which are essential for pain-free movement.
Healthy Fats
- Olive oil, avocados, and flaxseed support joint health and promote heart function.
Limit These Foods
Some foods can spike inflammation levels and strain your immune system, so try to eat them sparingly:
- Ultraprocessed foods (like sugary snacks)
- Refined grains (like white rice)
- Red meats
- Alcohol
Small Changes, Big Results
By consistently eating nutrient-rich foods, you can support your body’s natural healing process, reduce inflammation, and ease chronic pain. The physical therapists at Carlson Procare understand the importance of nutrition in your overall recovery plan and are here to help you move better and feel stronger every day. Schedule an appointment to get started.
Sources: https://www.mdpi.com/2072-6643/10/2/200, https://www.sciencedirect.com/science/article/abs/pii/S1568997218302106, https://www.mdpi.com/2072-6643/10/8/1030
Creamy Tuscan Chicken
- 2 tablespoons olive oil
- 4 boneless, skinless chicken breasts (or thighs)
- Salt and pepper to taste
- 3 cloves garlic, minced
- 1 cup cherry tomatoes (halved)
- 2 cups baby spinach
- ½ cup sun-dried tomatoes (optional but flavorful)
- 1 cup heavy cream
- ½ cup chicken broth
- ½ cup grated Parmesan cheese
- 1 teaspoon Italian seasoning (or mix of basil, oregano, thyme)
- Sear the chicken: Heat olive oil in a large skillet over medium heat. Season chicken with salt and pepper, then cook for about 5–6 minutes per side until golden brown and cooked through. Remove and set aside.
- Make the sauce: In the same pan, add garlic and cook for 30 seconds. Add cherry tomatoes and sun-dried tomatoes. Cook until tomatoes start to soften.
- Add cream and broth: Pour in heavy cream and chicken broth. Stir in Parmesan and Italian seasoning. Simmer 3–4 minutes until thickened slightly.
- Combine: Add spinach and stir until wilted. Return chicken to the pan, spooning sauce over top. Simmer another 3 minutes to meld flavors.
- Serve: Serve hot over mashed potatoes, rice, or pasta.
