Most knee injuries arise from instability. The knee joint also tends to ‘pick up’ problems arising from the hip or ankle. For example, hip instability can intensify load onto the knee, especially during activities such as running.
Any attempt to rehabilitate the knee, without including the hip and ankle will be short-lived. A squat is a good way to review how well your knees and hips function together – for example if your knees tend to drop inwards during a squat, there may be weakness through your hip, such as in the stabilising abductor or rotator muscles.
Everybody is different – there are no set exercise programs to fix knee problems. Often getting a therapist to make a full assessment is necessary. But improving hip and ankle motion is a good place to start. Here are a few ideas for the hip in this short vid. Any questions just ask.