Stop Doing This If Your Knees Hurt (Try These 2 Fixes Instead)

Most people don’t realize their knee pain is coming from one silent source. Here’s how to fix it with two simple movements you can do today.

Do your knees hurt—especially when walking, going up stairs, or just standing?

If so, you might be doing something that’s quietly making things worse...
And the worst part? Almost everyone does this without realizing it.

The culprit isn’t your knees.
It’s your hips.

Why Your Knees Hurt (It’s Not What You Think)

If your hips are weak or tight, your knees will start picking up the slack.

Let me explain: When you take a step and your knee caves inward, your hips are failing to stabilize the leg properly. That inward collapse, called knee valgus, places major strain on your knee joint—and over time, this misalignment leads to pain, inflammation, and even long-term damage.

Your hips are supposed to guide your knees into a safe, aligned path. But if they’re not strong or mobile enough to do their job, your knees pay the price.

The good news?
There are two simple moves that will wake up your hips and protect your knees—fast.

Move 1: Hip 90/90 Rotations (Seated or Floor)

What it helps with: Improves hip internal and external rotation so your knees can track properly
Where to do it: On a chair or on the floor

Seated Version:

1. Sit at the edge of a chair.

2. Let your knees fall gently to one side.

3. One leg will rotate inward (internal rotation), and the other outward (external rotation).

4. Switch sides, moving slowly and with control.

5. Repeat 10–15 times per side.

Floor Version (More Advanced):

1. Sit on the ground with both knees bent at 90 degrees—one in front of you, one behind.

2. Use your hands behind you for support.

3. Slowly rotate your hips and switch sides, keeping the 90/90 angles.

This simple drill teaches your hips how to rotate correctly—something they must do every time you walk, squat, or go up stairs. The more freedom your hips have, the less pressure your knees absorb.

Move 2: The Drinking Bird Hold (Hip Stabilizer)

What it helps with: Strengthens the hip external rotators that stabilize the knee
Where to do it: Standing, near a countertop or sturdy support

How to do it:

1. Step one foot forward and one foot back.

2. Hinge at your hips, keeping your back flat.

3. Place your fingertips on a chair or table in front of you for balance.

4. Shift your weight to the front foot.

5. Now, imagine pushing your knee slightly outward—like you’re trying to rotate the thigh away from your body.

6. Hold this position for up to 60 seconds, feeling the outside of your hip working.

This is one of the fastest ways to wake up your hip stabilizers, which are critical for preventing your knees from caving inward. Even one set can make your legs feel stronger and more supported.

Final Thoughts: Your Knees Aren’t the Problem

Knee pain is often just a symptom of poor hip function.
If you’ve been foam rolling your knees or stretching your quads without results—this is the missing piece.

Try these two hip-focused movements daily and you’ll start to:

• Improve hip rotation and strength

• Reduce pressure and strain on your knees

• Move more efficiently and pain-free

And if you want a full routine that strengthens your hips, knees, and core together in just 10 minutes a day, that’s exactly what we do at WeShape.