Every month, it seems a new study is being published in peer reviewed that indicates hip weakness may play a significant role in knee pain. Conditions like patellofemoral stress syndrome or iliotibial band syndrome may, in part, be caused by weakness in the muscles surrounding the hip.
Keeping the hip muscles strong is a simple thing to do. In fact, many hip exercises can be perfomed at home on a regular basis. No special equipment is needed. One such exercise is the pelvic drop exercise.
The pelvic drop is done by standing with one leg on a step and one leg hanging off. While keeping the abdominals tight and your support knee straight, slowly lower yourself down by letting your pelvis fall. Be sure to control the motion and keep your stomach tight. You can perform 10-15 repetitions.
Of course, a visit to your physical therapist can help you learn the pelvic drop and many other exercises to keep your hips strong. Also, it is a good idea to check with your doctor before starting any exercise program, just to be sure.
- See Pictures of the Pelvic Drop: The Pelvic Drop Exercise