To help you understand how tight hips can cause knee pain you must first appreciate that the knee seldom works in isolation. Walking and running requires you to transfer weight from side to side as you step forward with alternating feet. Part of this weight transfer is possible because the feet have the capability to roll inward toward each other i. When the foot pronates, the ankle rolls in with it, which in turn helps rotate the lower leg, knee and thigh toward the midline of the body. As you now know, pronation of the foot enables the ankle and lower leg to roll inward. However, if the hip is tight or lacks the flexibility to turn inward at the same time, then a tug-of-war ensues between the upper and lower leg and the knee joint is caught in the middle.
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