Do you have pain that starts in your hip and extends down to your knee? You’re not alone. Pain from hip to knee is common, especially in people with joint problems or as we get older. This radiating pain can significantly affect your daily life: walking, sleeping, getting up, or climbing stairs becomes harder, and the symptoms can even persist at night.
In this blog, you’ll read about possible causes of this pain, which symptoms point to it, and what you can do to reduce your symptoms. We’ll also explain how you can get started with movement yourself through the MotiMove app, in a way that fits your body and your symptoms.
Skip reading? Download the MotiMove app now and start today.
What causes pain between the hip and knee?
Pain that radiates from the hip to the knee often arises from a problem in the hip joint, lower back, pelvis, or the surrounding muscles and nerves. A common cause is hip osteoarthritis, or wear and tear of the cartilage in the hip joint. This condition occurs mainly in people over 50 and leads to stiffness, limited range of motion, and radiating pain toward the thigh or knee.
Other possible causes include:
- Bursitis on the outside of the hip
- Overuse of muscles or tendons, often due to prolonged sitting or moving incorrectly
- Nerve compression in the lower back, such as with a herniated disc
- Problems in the SI joint (pelvic instability or blockage)
- Pain from the lower back that extends into the thigh or knee
The exact cause isn’t always immediately clear. The place where you feel the pain doesn’t always tell you where the real problem lies.
How do you recognize radiating hip pain?
The pain often starts deep in the groin or buttock and radiates to the thigh or the side of the leg. Sometimes it feels like the pain comes directly from the hip, but it can also pull toward the knee or even the foot. Other features include:
- Pain when walking, climbing stairs, or standing for long periods
- Start-up pain after sitting or lying down
- Difficulty getting out of bed or a chair
- Pain when rotating or bending the hip
- Reduced mobility
If you recognize these symptoms, it’s good to take action. The sooner you start moving in a responsible way, the better you can influence your symptoms.
What can you do yourself for pain from hip to knee?
Keep moving is essential. With joint pain, it’s often tempting to rest, but prolonged sitting worsens symptoms in the long run. Moving well and in a targeted way helps strengthen your muscles, improves blood flow, and makes your joints more flexible.
The MotiMove app was developed precisely for this: a movement app for people with joint complaints such as hip pain, knee pain, and osteoarthritis. The app gives you the opportunity to exercise safely at home, even if you have little experience or are having a bad day.
What makes the app special:
- You get access to clear exercise videos, specifically designed for people with joint pain
- You can track your symptoms daily in a pain diary to gain insight into your progress
- The app helps you set small, achievable goals that motivate you to keep moving
- Through clear graphs and statistics, you can see what works for your body
The exercises in the app are designed with the help of physiotherapists and people with lived experience. This way, you can be sure you’re working on recovery and self-management safely and responsibly.
Start today with MotiMove
Pain between the hip and knee doesn’t have to keep dominating your daily life. By taking active steps, you increase your control and improve your mobility, step by step. Download MotiMove