You’re active, you train hard, and you push through discomfort because that’s what athletes do. But when knee and hip pain on one side shows up, it’s time to stop and listen to your body.
Pain on one side often signals an imbalance or compensation pattern. If you ignore it, you risk a serious injury that could take you off the field or out of the gym for weeks.
This type of pain doesn’t always scream for attention right away. It builds slowly and often fools you into thinking it’s just tightness or fatigue.
Here’s what can cause knee and hip pain on one side:
• Overtraining one side during sport or lifting
• Muscle weakness or tightness in the glutes or core
• Ankle instability throwing off your movement chain
• Poor form in your stride, squat, or pivot
You don’t have to live with it or guess what’s wrong. The key is figuring out what’s really going on before it turns into something worse.
7 Common Causes of Hip and Knee Pain on One Side
When you deal with knee and hip pain on one side, you’re often feeling the effects of how your body moves, compensates, and absorbs force.
A physical therapist helps you figure out the root cause and build a targeted treatment plan. That plan focuses on restoring smooth movement, reducing pain, and getting you back to your normal active lifestyle.
Muscle Imbalances
Muscle imbalances around your hip and knee joints often cause one side to take more of the load. You might feel pain with simple tasks like standing, walking, or lifting.
A sports PT uses movement screens to see where certain muscles overcompensate. From there, your treatment may include:
- Targeted strengthening for underused muscles
- Mobility work for tight areas
- Balance drills to reduce stress on the affected joint
Iliotibial Band Tightness
Tightness in your iliotibial band can lead to outer knee pain or discomfort in the hip joint. Repetitive motion from running, cycling, or swinging a tennis racquet can make it worse.
Your PT may use:
- Manual therapy to release the IT band and surrounding muscles
- Functional exercises to improve hip stability
- Gait training to improve how your leg moves through each step
Overuse Injury
Overuse injuries often develop slowly from activities like golf, lifting, or intense running. They’re one of the most common causes of chronic conditions in weight-bearing joints.
A physical therapist looks at your training patterns and rest cycles. Treatment might include:
- Modifying your routine to reduce stress on your hip and knee
- Teaching you proper movement techniques
- Recommending low-impact exercise for recovery
If you’re dealing with hip and knee pain on one side, you don’t have to wait for it to get worse. At R3 Physio, we’re here to help you move better, feel better, and get back to living without limitations.
Call us today at (817) 221-8248 or Schedule a Discovery Visit with a free Total Body Diagnostic session. Let’s find out what’s really going on and get you started on the path to long-term relief.
Structural Joint Issues
Structural problems like arthritis, cartilage damage, or early signs of hip joint wear can cause pain in the hip or knee on one side. Sometimes, the body’s reaction creates referred pain in other joints.
A sports PT works alongside your healthcare professional to avoid long-term damage. Your care could include:
- Manual therapy and strength training for joint support
- Lifestyle changes, such as weight loss to ease pressure
- Conservative measures before surgery becomes a discussion
Referred Pain From the Back or Pelvis
Issues in your spine or pelvis often refer pain to the groin region or down one leg. You might think the problem is in the knee or hip when it’s really higher up.
PTs assess the full chain from spine to toe. They’ll help by:
- Improving core control and pelvic alignment
- Addressing nerve tension if needed
- Using stretches and movement cues to relieve pain
Post-Surgical Weakness or Compensation
If you’ve had past injuries or even hip replacement surgery, your body might shift weight to the other side. That compensation creates additional strain and uneven shock absorption.
Your therapist helps you relearn movement patterns that protect both hip and knee joints. You may work on:
- Restoring proper muscle firing patterns
- Building confidence in the affected leg
- Practicing safe strength progressions for long-term relief
Inflammatory Conditions Like Rheumatoid Arthritis
Rheumatoid arthritis and other systemic conditions can flare up in one side more than the other. Pain, stiffness, and inflammation often limit how much you use the affected joint.
PTs guide you through:
- Safe mobility routines to reduce pain and stiffness
- Joint protection strategies
- Moderate, regular exercise that supports healthy joints without causing stress
Knowing the cause helps you get to the right solution. Instead of guessing, let a physical therapist evaluate your symptoms and guide your next step.
Most people find relief with early intervention and the right treatment options. Left untreated, pain often spreads to other joints and affects your ability to stay active.
R3 Physio Helps You Heal Hip and Knee Pain
At R3 Physio in Keller, TX, we specialize in helping active adults and athletes overcome hip and knee pain on one side without relying on endless rest or painkillers.
We understand how frustrating it is to feel like your body is holding you back from doing what you love.
We Focus on the Root Cause, Not Just Symptoms
We don’t just chase your symptoms. We look deeper to find the root cause of your pain and create a treatment plan that supports your goals and lifestyle.
That includes:
• A full-body movement assessment to uncover compensation patterns
• One-on-one sessions with a licensed physical therapist
• Hands-on treatment combined with personalized exercises
You won’t waste time with cookie-cutter solutions. Everything we do is designed around helping you move better and feel stronger.
We Use Active Recovery That Fits Your Life
You don’t have to stop doing what you love. In most cases, we help you stay active while you recover.
Your plan might include:
• Strength and stability work tailored to your joint pain
• Movement retraining to take pressure off the affected joint
• Low-impact exercise routines that fit your current level
We teach you how to support your body with better movement, not just rest. That helps you get results that last.
We Support You With Every Step of the Process
From your first visit to your final session, you’ll work with the same expert PT. You’ll never get passed around or rushed out the door.
We take the time to listen, explain what’s happening, and help you make confident decisions about your care. Your progress matters to us, and we’ll help you track it along the way.
Let’s Get You Back to Feeling Strong Again
If you’re dealing with hip and knee pain on one side, you don’t have to wait for it to get worse. We’re here to help you move better, feel better, and get back to living without limitations.
Call us today at (817) 221-8248 or Schedule a Discovery Visit with a free Total Body Diagnostic session. Let’s find out what’s really going on and get you started on the path to long-term relief.
