Knee, Hip and Back: How Pain Can Travel Through the Body

When your knee hurts, it is natural to look only at the knee. But the knee is one link in a chain that runs from the feet through the hips to the lower back. These joints and muscles work together with every step. If one link is sore or weak, the others often have to work harder. Sometimes the pain you feel in the knee does not even start in the knee. This article explains the most common connections and what you can do.

One chain, many links

When you walk, climb stairs or get up from a chair, the foot, knee, hip and lower back move together. The hip muscles keep the knee in line, the core muscles keep the body stable, and the foot softens the impact. When everything works well, the load is spread evenly. When one joint stops doing its job, the load moves to the others.

From the knee to the hip and back

Knee pain often changes the way you walk, even when you are not aware of it. Many people take shorter steps, lean to one side or put more weight on the healthy leg. That protects the sore knee for a while, but over time it can overload the other knee, the hip and the lower back. That is why people with long-lasting knee pain often also complain about the hip or back.

Long sitting plays a role too. Hours in a chair make the hip muscles stiff and weak, and stiff hips and a weak core mean more strain for the knees. More about this in our article on knee pain after sitting.

From the hip to the knee

The hip affects the knee in two important ways:

• Weak hip muscles. The muscles on the side and back of the hip keep the knee from turning inward when you walk, climb stairs or squat. If they are weak, the knee often drifts inward, and the joint and the tissue around the kneecap are loaded unevenly.
• Hip pain that is felt in the knee. Problems in the hip joint itself, such as hip osteoarthritis, sometimes cause pain that is felt mainly in the thigh or knee. The knee can look completely normal at the examination, while the real cause is in the hip.

From the lower back to the knee

Nerves from the lower back run down the leg. If one of them is irritated, for example by a disc problem, the pain can spread down the thigh to the knee. This kind of pain often burns, stabs or feels like electricity, and it can come with tingling, numbness or weakness. It is often made worse by the position of the back, for example when you bend forward or sit for a long time, and less by knee movements.

Clues that the cause may lie elsewhere

• the knee hurts, but it is not swollen and movement does not make it much worse,
• you also have pain in the groin, around the hip or in the lower back,
• the pain spreads down the leg or comes with tingling or numbness,
• the pain is different when you bend the back or hip, not the knee.

Only a doctor or physiotherapist can find the real cause, so mention all these details at the examination. See a doctor quickly if you notice weakness in the leg, numbness around the groin or sudden problems with passing urine or with bowel movements. More warning symptoms are in our article on when knee pain needs a check-up.

What helps

• Strengthen the hips and core. Simple exercises such as side-lying leg raises, the bridge and standing on one leg help keep the knee in line. A physiotherapist can show you which exercises suit you.
• Move regularly. When you sit for a long time, get up and walk a few steps every 30 to 45 minutes.
• Pay attention to how you walk. Walk with calm, even steps and try not to lean to one side. Comfortable shoes that soften each step also help.
• Treat the knee too. When the knee hurts less, you walk more naturally, so the hips and back do not have to make up for it as much.

A soft knee sleeve can help here. It gives a pleasant feeling of support and keeps the knee warm, so many people move with more confidence. A sleeve does not treat the hip or the back, but a knee that feels better can make your walk more even. You can read more about other typical knee problems in our articles on pain on the inner side of the knee and pain on the outer side of the knee.

A sleeve you will actually wear

The best sleeve is the one that does not end up in a drawer. The KeenTrove Bamboo Knee Sleeve is made for exactly that:

• soft, breathable bamboo, comfortable even in summer
• fits snugly but does not dig in behind the knee
• does not lock the knee, so you move naturally
• wear it under your clothes during the day and in bed at night

With 60 days to get your money back, you have nothing to lose.

See the bamboo knee sleeve →

Note: this article is for information only and does not replace an examination by a doctor. If you have circulation problems or diabetes, or have recently had knee surgery, talk to your doctor before wearing compression.