When you have hip and knee issues, it's important to remember that many "hip" muscles attach around the hip and ALSO cross the knee! The hamstrings, adductors, IT band, TFL, and one of your quads all influence your knee and hip. Therefore, when you work with your hip muscles, you also affect the knee.

This video may be helpful for an overview:

Stretching and strengthening the hip muscles and retraining basic movements like squatting, split squatting, and hinging will also help your knees feel better.

Just remember to pay close attention to how your body feels during and after all exercises so you can adjust the difficulty and intensity to suit your current needs. 💪