The knees and hips are the largest joints in the body, and they must work in close coordination to provide the mobility needed for walking, running, jumping, kneeling, and squatting. They also support the body’s weight during all of these activities. Pain in the knees and/or hips can lead to inflammatory conditions such as bursitis and tendonitis. Hip pain can occur on the inside of the hip or groin as well as on the outside of the hip, upper thigh or outer buttock. Knee pain can occur at the front, center, side, or back of the knee.

What causes knee and hip pain? Knee and hip pain result when the tissues and muscles that surround the joints become too tight, triggering inflammation, limited movement, and strain. Both too much activity, such as high-impact sports, and too little activity, such as sitting for prolonged periods of time, can cause knee and hip problems. Injuries and arthritis can also cause knee and hip pain. In addition, certain foot conditions such as hypermobile feet (when the joints in and around the feet move more than they should) and fallen arches can cause knee pain. Still another possible cause of knee and hip pain is over pronation of the feet. Over pronation can cause the hip to become unaligned, and the leg to rotate inward toward the opposite leg, forcing the knee to flex and extend in a way that places too much stress on the joint. In fact, just about any problem with the foot or ankle can result in a compromised posture or gait, which can lead to knee and hip pain.

How is knee and hip pain prevented and treated? Regular stretching (at least 10 minutes a day) is critical to both preventing and treating knee and hip pain. Strengthening the calf, gluteus, hamstring and quadriceps muscles is also crucial to prevention and Treatment. Avoiding high-impact sports, but staying active is important as well. If you sit a lot during the day, make sure you get up and move every 30 minutes and, if possible, take daily, 15-30 minute walks. Also, a physical therapist can examine your walk and posture and help identify the root cause of the problem. Furthermore, if you have been diagnosed with a dysfunction of the foot or ankle, making sure that you wear the very best women’s shoes for hip pain and/or the best women’s shoes for knee pain is an important step toward treating the problem. When shopping for these shoes, whether you want the best women’s athletic shoes for knee pain, the best women’s sandals for knee pain, or the best women’s dress shoes for knee pain, etc., the shoes should have the following qualities: a good fit (not too tight or too loose); supportive cushioning, and ergonomic soles. Lastly, look for orthopedic shoes with the best arch supports for hip pain and best women’s shoe insoles for hip pain. Good shoes for hip pain can significantly reduce discomfort at the hip and improve mobility.