Why Your Knees Hurt—Even When They’re Not the Real Problem
Your knee hurts, but is it the knee that’s the problem?
How Your Feet, Ankles and Glutes Affect Knee Pain and Movement
If you’ve ever had knee pain and couldn’t quite figure out why, you’re not alone.
A lot of people assume knee pain means there’s something wrong with the knee itself.
But in many cases, the knee is just caught in the middle of what’s really going on.
The real issue?
Often it’s coming from below (your foot and ankle) or above (your glutes and hips)—and your knee ends up taking the hit.
Your Knees Aren’t Designed to Do All the Work
The knee is a hinge joint—it’s supposed to bend and straighten, not twist or stabilise on its own.
But if the foot isn’t stable…
Or the ankle isn’t moving properly…
Or the glutes aren’t doing their job…
The knee gets pulled in all kinds of directions it’s not designed to handle. You can read more about the issue with stiff ankles in my previous post.
Over time, this can lead to:
Joint pain
Tracking issues (where the knee doesn’t move in a clean line)
Strain on ligaments or tendons
Reduced mobility or strength
Check out this video to see what happens to your knee when you have poor control from your hip when you lunge.
What Happens When the Chain Breaks
Think of your body like a chain—everything is connected.
Let’s say your foot rolls in too much (common if your arches are weak or your shoes are doing all the work).
Or your ankle is stiff and not moving well when you squat or lunge.
Or your glutes aren’t firing, so your hips collapse inward when you walk or move.
All of these can cause your knee to collapse inward, especially during exercises like squats or lunges.
This is called knee valgus—but all it really means is that your knee isn’t staying in line with your foot and hip.
It’s one of the most common patterns I see with clients dealing with knee discomfort or instability.
Signs Something Else Is Driving Your Knee Pain
Here’s what to look out for:
Your knees knock together during squats or lunges
You feel pressure or pain on the inside of the knee
Your feet roll in or collapse when you stand or walk
You struggle to engage your glutes during movement
Your balance feels off or wobbly on one side
These are all signs that your knee might be doing too much, because other parts of your body aren’t doing enough.
What You Can Do About It
The good news? You can fix this with the right kind of movement and awareness.
Start with:
Foot and ankle mobility: Loosen up stiff joints and strengthen your arches
Glute activation: Wake up those muscles that stabilise your hips and control leg alignment - get my free mini glute activation course
Balance work: Retrain your body to move in better alignment, starting from the ground up
It doesn’t take hours of work—just targeted, consistent practice.
Final Thoughts: Don’t Blame the Knees
If your knees are sore, clicking, or feeling unstable, take a look at what’s going on around them.
Often, the real solution lies in your feet, ankles, or glutes—not your knees.
This is exactly the kind of thing I help clients with all the time.
And when we address the root cause, not only does the knee pain improve—movement feels stronger, smoother, and way more confident. I am not about quick fixes, I help clients achieve long term improvements in how they move, resulting in fewer aches, pains and injuries.
Want to get your knees moving better—without pain or guesswork?
Start with my Awaken Your Glutes Mini Course and learn how to switch on your support system from the top down.
👉 Strong glutes = better knee alignment = less pain.
Sabrina is a movement specialist based in Worcester Park, helping people overcome pain, move better, and enjoy active, fulfilling lives. With expertise in sports and remedial massage, personal training, and the Emmett Technique, she works with clients to relieve pain, improve mobility, and build strength. Treatments and training sessions take place in her private home treatment and training room. If you would like to discuss your needs, book a Discovery Call.