Nothing in our bodies works in isolation, and quite often where we feel pain may not be the true source of the problem. Pain can come from many factors, including weak and/or tight muscles. For people experiencing knee pain in Cowichan Valley, the issue often begins elsewhere in the body — particularly in the hips or ankles.
Some joints are meant to be stable while others are designed to be mobile. When weak or tight muscles limit movement where mobility should exist, the body compensates by finding movement in other areas. Over time, this can place unnecessary stress on the joints caught in the middle — often the knees. Understanding this connection is an important part of physiotherapy and can help identify why discomfort develops in the first place.
Although we can do exercises to target specific muscles, movement rarely happens at one joint alone. To activate a muscle or complete a movement, several other muscles and surrounding structures need to work together — some providing movement, others providing stability.
The knee is a perfect example of this. Rarely do we move the knee without also using another joint. Walking, squatting, and climbing stairs are all examples of movements that require the hips, knees, and ankles to work together in a coordinated way. If one part of this chain isn’t functioning properly, the result can be discomfort or knee pain in Cowichan Valley.
The hip is meant to be a mobile joint. However, many of us have tight hips — often due to long periods of sitting. Sitting keeps the hips in a flexed position, which can shorten the hip flexors and deactivate the glute muscles. Over time, this limited movement can change how we walk, squat, or even stand. Overtraining in one direction or motion, such as repetitive running or cycling, can also contribute to hip stiffness.
The ankle is another joint meant for mobility. Tight calves, old injuries, or wearing high heels regularly can reduce ankle flexibility and affect how we move. Research has shown that a limited range of motion in the ankle can alter knee alignment and movement patterns, which may increase strain during activities such as walking or squatting (Hassan et al., 2022). Loss of mobility in the hips or ankles can force the knee to move in ways it wasn’t designed to, which is a common reason people experience knee pain in Cowichan Valley.
How Do Tight Hips and Ankles Lead to Knee Pain?
When the foot and ankle lack mobility, and/or the hip loses flexibility, it creates a tug-of-war between the upper and lower leg — with the knee caught in the middle. This can place stress on the joint and lead to instability or irritation. That’s why stretching or strengthening around the knee alone doesn’t always provide lasting relief.
Improving mobility at both the hip and ankle can reduce stress on the knee and support better stability through the entire leg. Studies have found that ankle dorsiflexion — the ability to flex the ankle upward — plays a significant role in how the hip and knee move together during weight-bearing tasks. When that motion is restricted, it can lead to compensations that affect knee stability and function (Rabin et al., 2016).
For many people, physiotherapy assessments and mobility exercises help identify where these imbalances start and how to address them safely.
Below are four exercises that can improve both ankle and hip mobility, helping restore balance and stability across the lower body. Performing these movements for 30–45 seconds, one to two rounds through, can go a long way toward reducing discomfort and improving movement quality. Always perform the mobility exercise before the stability exercise — this helps relax overactive muscles so the correct ones can engage when you move.
Ankle Mobility Stretch
You’ll need a small weight, yoga block, or even a wall for this one.
- Set the weight or block on the floor in front of you.
- Place the toes of the foot you want to stretch on top, keeping your heel flat on the ground.
- Gently bend your front knee until you feel a stretch in your calf.
- Stop before your heel lifts off the floor — that’s your limit.
If you’re doing this before a workout, try it as a gentle, moving stretch. Ease in and out of the stretch slowly instead of holding it still.
Single-Leg Calf Raises to Toe Raises (Ankle Stability)
For this exercise you will want to be near a wall or other surface to use for support.
- Standing with feet hip width apart lift the left foot off the ground so you are standing on one foot. Use the wall for support.
- Using your right foot slowly lift yourself up on to your toes as high as you can go without losing control of the movement. Then slowly lower yourself back down.
- Once your foot is back on the ground in a slow and controlled manner, lift the toes off the ground.
- Do the desired number of repetitions. Switch sides and repeat.
Tensor Fasciae Latae (TFL) Rolling for Hip Mobility
For this exercise, you will need a ball. The larger or softer the ball, the less pressure there will be, the smaller or harder the ball, the more pressure there will be.
- Place a ball on the floor on the lateral side of your hip just above the hip socket. Lay down on the ball. You can adjust your position based on how much pressure you want to use. Rolling your body slightly forward, backward, or directly over top depending on the amount of pressure you desire. You want to be able to relax into pressure. It should not be so painful that you tense up.
- You then can gently move your leg of the hip that you are rolling up and down while still on the ball to farther release the muscle. You may need to work up to moving the leg while on the ball.
- You might even find that you need to start this exercise from the wall and not the floor.
- Hold for as long as you like, aiming for at least 90 second’s total. Repeat on the other side.
Extended Range Side-Lying Leg Lifts
You will need an exercise bench for this exercise. However, it can be performed from the floor you just will not be able to get the extended range of motion.
- Begin by laying on your side at the end of an exercise bench. Your lower leg should be bent and close to the end of the bench. Your upper leg will be straight and hanging off the bench. Turn the toes of your straight leg inward and push your leg slightly back.
- Holding on to the bench for support, if necessary, in a slow and controlled manner to lift your upper leg using your glutes or bum muscles. Your leg will not go super high and should be ruffly in line with or just over your hip at the highest point. Then lower your leg as far as you can while maintaining control.
- Do the desired number of repetitions. Then repeat on the opposite side.
Frequently Asked Questions About Knee Pain in Cowichan Valley
Why does my knee hurt if I didn’t hurt it?
Knee pain doesn’t always mean something’s wrong with the knee itself. Sometimes it starts with tight hips or stiff ankles that change how you move.
Can working on my hips and ankles actually help?
It can. When those joints move the way, they’re supposed to, the knees don’t have to work overtime to keep up.
When should I see a physiotherapist?
If your knee pain lingers or keeps flaring up, it’s worth getting it checked out. A physiotherapist can look at how your hips, knees, and ankles are working together and find what’s really driving the issue.
Book an Appointment
If you’re dealing with knee pain in Cowichan Valley, it’s worth finding out what’s behind it. Our physiotherapy team can help assess your movement and figure out how everything is working together — or not. Reach out to book an appointment and get started today.
References
- Hassan, K. A., Youssef, R. S. E., Mahmoud, N. F., Eltagy, H., & El-Desouky, M. A. (December 2022). Science Direct. The relationship between ankle dorsiflexion range of motion, frontal plane projection angle, and patellofemoral pain syndrome. Physical Therapy in Sport, 53, 179–187. https://doi.org/10.1016/j.ptsp.2022.08.010
- Rabin, A., Portnoy, S., & Kozol, Z. (November 2016). JOSPT. The Association of Ankle Dorsiflexion Range of Motion with Hip and Knee Kinematics During the Lateral Step-down Test. https://www.jospt.org/doi/10.2519/jospt.2016.6621?utm_source=chatgpt.com
Written By:
Katie Anderson
Registered Kinesiologist
Clinical Exercise Physiologist
