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  • Writer's pictureAndray Voronov

The Unseen Culprits of Knee Pain: Are Your Hips and Ankles to Blame?

Hello, I'm Dr Andray Voronov of Gravity Osteopathy, your friendly neighbourhood osteopath in Narre Warren, serving the lovely communities of Hallam, Berwick, Cranbourne, Clyde, Clyde North, and Endeavour Hills. Today, I want to have a little chat about knee pain, a common issue for many individuals. But before we jump in, let's take a moment to appreciate the good ol' days when you could refer to your knees as right and left, not good and bad.


In this blog post, I'll delve into the fascinating world of knee pain, and how often the knees are merely victims of muscular and mobility imbalances in the hip or ankle. Inspired by the incredible work of Dr Aaron Horschig from Squat University and Katy Bowman, we'll explore the concept of movement nutrition and how daily lifestyle habits can promote overall health and wellbeing. So, let's start by shedding some light on these unseen culprits and the importance of daily movement for everyone's wellbeing and recovery.

The Knee: A Victim of Circumstance

As an osteopath, I see a lot of patients with knee pain. But what many of them don't realise is that their knees might not be the primary cause of their discomfort. Instead, the hips and ankles are often the true culprits, creating imbalances that put undue stress on the knee joint.

Think of your body as a well-oiled machine. When one part isn't functioning optimally, it can cause a ripple effect, throwing other parts out of balance. And in this case, the knee is like the middle child, getting blamed for things it didn't do (no offence to middle children).

The Hip-Knee-Ankle Connection

To better understand how the hips and ankles can impact knee pain, let's look at the mechanics of these joints. When we walk, run or perform other activities, our hips, knees, and ankles work together in a coordinated effort. If there's an issue with the hips or ankles – such as weakness, tightness, or limited mobility – it can cause undue stress on the knee, leading to pain and discomfort.

For example, tight hip muscles can limit your hip's range of motion, forcing the knee to compensate and move in ways it's not designed for. Similarly, limited ankle mobility can cause the foot to flatten or pronate excessively, altering the alignment of the entire leg and placing increased strain on the knee.

Movement Nutrition: A Recipe for Better Health

Movement nutrition is the idea that daily movement and activities are essential for maintaining optimal health and wellbeing. Just as our bodies need a balanced diet of vitamins and nutrients, they also need a healthy dose of movement to function at their best.

Movement nutrition involves incorporating various types of movement into our daily lives, such as walking, stretching, and strength exercises. By addressing any imbalances in the hips and ankles, we can help alleviate knee pain and improve our overall mobility.

Daily Lifestyle Habits for Healthy Knees

Now that we've identified the potential sources of knee pain, let's discuss some practical tips and daily habits to promote overall health and wellbeing:

  1. Walk more: Walking is a simple yet effective way to improve hip and ankle mobility. Aim for at least 30 minutes of brisk walking every day, incorporating varied terrain and inclines to challenge your body and keep things interesting.

  2. Stretch regularly: Incorporate daily stretches targeting the hips, knees, and ankles to help maintain flexibility and prevent tightness. Yoga and Pilates are excellent options for improving overall mobility and balance.

  3. Strengthen your muscles: Incorporate strength exercises focusing on the hips, glutes, and lower leg muscles to create a strong foundation and support your knees. Squats, lunges, and calf raises are great options.

  4. Monitor your footwear: Wearing appropriate and supportive shoes can help maintain proper alignment and reduce stress on the knee joint. Replace worn-out shoes regularly, and consider seeking advice from a professional for the best footwear for your needs. As always, I align with the idea that "less is more," therefore I like barefoot shoes by Vivobarefoot.

  5. Maintain a healthy weight: Carrying extra weight can increase the stress on your knee joints. Maintaining a healthy weight through a balanced diet and regular exercise can help alleviate knee pain and promote overall wellbeing.


In conclusion, knee pain is often a symptom of underlying issues in the hips and ankles. By addressing these imbalances through daily movement and movement nutrition, we can promote overall health and wellbeing. As a dedicated osteopath in Narre Warren, I'm here to support you on your journey towards better health, serving the surrounding communities of Hallam, Berwick, Cranbourne, Clyde, Clyde North, and Endeavour Hills.

FAQ Section

Q: How can I tell if my knee pain is due to hip or ankle imbalances?

A: A thorough assessment by a qualified professional, such as an osteopath or physiotherapist, can help identify the underlying causes of your knee pain. They will assess your hip and ankle mobility, muscle strength, and overall movement patterns to pinpoint any imbalances that may be contributing to your discomfort.

Q: Can I still exercise if I have knee pain?

A: Yes, but it's important to choose low-impact activities that don't place excessive stress on your knees. Swimming, cycling, and walking are all excellent options. Additionally, consult with a professional to ensure you're addressing any underlying imbalances to prevent further pain or injury.

Q: How long does it take for knee pain to improve once I address hip and ankle imbalances?

A: The timeframe for improvement varies depending on the severity of your imbalances and your commitment to daily movement nutrition. It's essential to be patient and consistent with your efforts, and to seek guidance from a professional if you're unsure about your progress.

Don't let knee pain hold you back from enjoying a healthy, active lifestyle. If you suspect that your knee pain may be due to hip or ankle imbalances, contact me, Dr Andray Voronov, at Gravity Osteopathy. Together, we can address these underlying issues and set you on the path to better movement and overall wellbeing. Remember, daily movement and movement nutrition are essential for everyone's wellbeing and recovery. Book your appointment today!

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