Hip, knee & foot pain
Hip, knee, and foot pain aren’t just “sore joints.” They can make walking, stairs, sports, and even standing at work feel like a struggle.
Your leg works as one kinetic chain:
the hip sets the foundation for the knee,
the knee passes forces to the ankle and foot,
the foot decides how everything meets the ground.
When one link struggles, others compensate. That’s why knee pain can come from hip control, and foot pain can trace back to an old ankle sprain or even the way your pelvis moves.
Lower Limb Joint & Soft-Tissue Problems
Hip, knee, or foot pain can show up as:
aching or sharp pain around the hip or groin
stiffness or catching around the knee or kneecap
pain in the heel, arch, or ball of the foot
a feeling that the leg is weak, unstable, or “doesn’t trust you”
People often say:
“My knee always hurts on stairs or hills.”
“My hip is stiff after sitting, then loosens up.”
“I can walk a bit, but distance or speed sets my foot on fire.”
Our job is to work out where the pain is and why the leg chain is overloaded in that way.
What's going on in the body?
Pain in the hip, knee, or foot rarely happens in isolation. Common contributors include:
Joint irritation and arthritis
osteoarthritis of the hip, knee, or small joints of the foot
early cartilage or labral changes that show up as stiffness, groin pain, or deep ache
Ligament and soft-tissue injuries
ankle sprains and residual instability
sprains around the knee (MCL/LCL) or hip capsule
repeated micro-strain from cutting, pivoting, or uneven ground
Tendinopathies and muscle overload
gluteal tendinopathy and “greater trochanteric pain” at the side of the hip
patellar and quadriceps tendinopathy (“jumper’s knee”)
Achilles tendinopathy and calf overload
Specific local problems
meniscus tears and cartilage issues in the knee
labral tears or hip impingement
bursitis around the hip or knee
plantar fasciitis and other causes of heel/arch pain
Why you might be feeling this way
Common patterns we see:
Too much sitting, then sudden loading
office work all week, then big hikes, runs, or games at the weekend
tissues that aren’t prepared for the load they’re given
Old ankle or knee injuries never fully rehabbed
“I sprained that ankle years ago, but it was fine after a few days.”
subtle loss of strength and balance that shifts load up the chain
Hip control issues
weak or poorly coordinated glutes and hip rotators
knee dropping inwards when you squat, land, or run
overloading of the knee, shin, and foot as compensation
Foot mechanics and footwear
collapsing arches, rigid feet, or long-standing plantar fasciitis
shoes that don’t match your activity or surface
extra stress on the Achilles, knee, or hip
Training load and technique
rapid increases in distance, hills, or intensity
technique changes or new sports without a gradual build-up
General health factors
poor sleep, higher stress, and low general conditioning
weight changes that increase load on the lower limb
metabolic or inflammatory conditions that affect joints and soft tissues
Most of the time, your pain is a sign that one part of the system is doing too much for too long, not that your body is “broken”.
How we can help at Roots
At Roots Health Clinic in Prague, we treat the painful area and the chain behind it.
Assessment
Your first visit usually includes:
detailed history of:
where the pain is, how it started, and what makes it better or worse
previous injuries (ankles, knees, hips, back)
activity level, work demands, and footwear
physical assessment:
hip, knee, ankle, and foot mobility and joint function
strength testing for glutes, quads, calves, and foot muscles
balance and control (single-leg stance, step-downs, simple functional tasks)
gait and movement patterns: walking, squatting, stairs, or simple sports patterns
From this, we can see which joints are stiff, which muscles are overloaded, and where control is missing.
Treatment & active care
Your plan may include:
Chiropractic care (spine and extremities)
gentle joint mobilisation or manipulation for stiff hips, knees, ankles, feet, and spine
improving how load is shared across the chain
we use manipulation carefully and minimally—and sometimes not at all—if we think it might aggravate your symptoms or carry any unnecessary risk. We’ll always explain options and choose the safest suitable approach for you.
Physiotherapy & rehab exercises
targeted strengthening for glutes, quads, hamstrings, calves, and foot muscles
exercises to improve hip control, knee alignment, and foot stability
progressive loading for tendons and ligaments (e.g. Achilles, patellar tendon)
Manual therapy & soft-tissue work
muscle and fascia techniques for overloaded calves, quads, hamstrings, hip muscles, and plantar fascia
joint and soft-tissue work for stiff or irritated areas
with sensitive tissues, you may occasionally feel short-term soreness or a mild flare after treatment—this usually settles within a day or two, and you’ll always have our email and phone number if anything worries you between visits.
Gait, footwear, and load management advice
guidance on walking and running mechanics
advice on footwear and surfaces
structured progression of distance, hills, and intensity so tissues adapt rather than break down
Lifestyle and whole-body support
simple strategies around movement breaks, basic strength maintenance, sleep, and stress
coordinating with your GP or specialist if imaging, injections, or surgical opinions are needed
We don’t just chase the sore area. We help you rebuild a strong, coordinated lower limb so you can trust your leg again.
Ready to walk, climb, and move without constant leg pain?
If hip, knee, or foot pain is stopping you from walking, exercising, or simply getting through your day comfortably, you don’t have to just “put up with it.”
At Roots Health Clinic in Prague, our chiropractors and physiotherapists can help you:
understand why the pain started and which links in the chain are overloaded
treat the irritated joints and soft tissues
build a stronger, more resilient lower limb with a clear, realistic plan
You’ll always have our email and phone number, so you can contact us between visits if you have questions or concerns.
When you should seek emergency care
⚠️ Important red flags – seek urgent medical help if you notice:
sudden inability to bear weight after an injury
severe swelling, redness, or heat in a joint
unexplained night pain, fever, or weight loss
a history of cancer, major trauma, or suspected fracture
What people often notice after care
Over time, clients commonly report:
less day-to-day pain with walking, stairs, or standing
better confidence in the hip, knee, or foot under load
improved strength, balance, and control
fewer flare-ups when they increase activity sensibly
more clarity about what helps and what to avoid (for now)
The goal isn’t just short-term pain relief; it’s a leg that works for your life—whether that’s walking the city, hiking on weekends, or getting back to sport.