Knee Pain When Squatting

why Knee Pain When Squatting: Best Treatment & Prevention

The femur, tibia, and patella are joined at the knee via a synovial joint. The tibiofemoral joint and the patellofemoral joint make up this complicated hinge joint. In contrast to the patellofemoral joint, which connects the patella to the femur, the tibiofemoral joint connects the tibia with the femur.

The largest and most often used joint in the body is the knee. The positioning of the bones in the joint serves as a fulcrum for translating the movements of the knee’s flexor and extensor muscles.

The extracapsular and intracapsular ligament configuration, along with muscle extensions that cross the joint, offer the crucial stability required to counteract the significant biomechanical stress placed on the joint. The flexion and extension of the knee in the sagittal plane are primarily possible along one axis since the knee joint is hinged. Additionally, it permits lateral rotation during “unlocking” the knee as well as minor medial rotation during flexion and the final stage of extension.

Why Knee pain when squatting?

The knee is made to move and make squatting an action easier. Squatting shouldn’t typically result in knee pain for healthy individuals. But many people who squat report knee pain, which may be a sign of a problem with the motion or the knee joint.

The following frequent ailments can result in knee pain during squatting:

1-    An inappropriate squat

People may get knee pain if they are not squatting properly. Incorrect execution of this action may place more stress on the knees than the glutes and thigh muscles.

Later in this essay, we’ll talk about how to squat properly. After altering their squat technique, a person who still feels pain in their knees should see a doctor to rule out any underlying knee issues.

2- Twisting a knee

A sprain could result by twisting the knee unnaturally while squatting or taking a hit to the knee. Sprains can result in swelling and are painful. Exercises involving the knee, such as squatting, may become uncomfortable as a result of these ailments. It may be challenging for a person to walk or bear any weight on their injured knee.

3- Patellofemoral pain syndrome

Patellofemoral pain syndrome arises when nerves sense discomfort in the soft tissues and bone surrounding the kneecap. These soft structures include the tendons, the fat pad under the patella, and the synovial tissue lining the knee joint.

In some cases of patellofemoral discomfort, chondromalacia patella can develop. Chondromalacia patella is the medical term for the deterioration and softening of the articular cartilage on the bottom of the kneecap. Articular cartilage does not have nerves, hence injury to the cartilage itself does not cause pain. However, it might cause synovial inflammation and pain in the underlying bone.

4- Tendonitis

Tendinitis is an inflammation of the robust fibrous cords that attach muscle to bone. These cords are known as tendons. The condition produces pain and tenderness near a joint. Tendinitis can affect any tendon. But it usually happens on the shoulders, elbows, wrists, knees, and heels.

5- Arthritis of the knee

Knee arthritis is an inflammation and degeneration of the cartilage of the knee joint. The flexible coating on bone ends known as cartilage acts as a cushion and facilitates the knee’s easy bending and straightening. Knee cartilage covers the top of the tibia, the rear of the kneecap, and the ends of the femur and thighbones (patella). The distance between the bones gets smaller as cartilage deteriorates. Bone may rub against bone and develop bone spurs (bumps on the bone) in severe arthritis.

Cartilage Tear:

A torn piece of cartilage can also cause excruciating knee pain. Trauma or sports injuries can harm the cartilage and cause subsequent knee pain.

6- Iliotibial band syndrome

When the tendon in your leg that scrapes against your hip or knee bones becomes inflamed or irritated, iliotibial band syndrome develops. The tendon is situated on the outside of your leg and extends from the top of your pelvic bone all the way down to your knee. It grinds on your bones when it’s too tense (tight). The iliotibial band may become tight for several reasons.

Tendons are flexible, elastic fibers that attach your muscles to your bones. When you contract a muscle, your tendon presses against the bone, causing the bone to move.

Typical Squatting Mistakes

  • bending the hips forward.
  • failing to engage the core before starting the exercise
  • putting the burden on the toes
  • Knees that are allowed to sag inward are referred to as “kissy knees” by Kepler.
  • not crouching down low enough.

Given that most individuals were never taught how to correctly squat, most people are unaware that they are committing these errors. This is related to the movement’s simplicity once again since individuals feel they don’t require instruction because it is so easy to do. But in order to execute a flawless squat, we must unlearn what we believe to be true and return to the fundamentals.

The Best Form for Squatting

  • Start by spreading your feet out to shoulder width.
  • With your shoulders back and your arms at your sides, stand tall.
  • As you picture keeping your hips back “like you are sitting in a chair,” Kepler advises engaging your core.
  • Bend at the hips, knees, and ankles all at once while maintaining a tall posture.
  • Make sure your knees stay over your toes as you descend until your hips are below your knees.
  • Raise your arms to shoulder level if necessary to help you maintain balance.
  • When you reach the lowest position, press through the ground with your entire foot while maintaining a strong core and legs.
  • At the peak of the exercise, squeeze your glutes before repeating.

Once you’ve mastered the bodyweight squat, also known as the basic squat, there are countless ways to make the exercise more difficult. In the kettlebell and barbell variations, holding a dumbbell on the chest provides weight for an additional difficulty that can be gradually increased. Squatting on an unstable surface, such a Bosu Ball, can aid in the recruitment of muscles for improved balance on unsteady ground. One-legged squats, often known as “pistol squats,” can be used to spot imbalances and address them. But it’s crucial to ensure that the fundamentals are in place before boosting up your squat game.

How to fix knee pain from squats?

Make an appointment with your doctor if you’ve hurt your knee to rule out a fracture or other serious conditions. Try addressing your pain at home if you’re just generally uncomfortable when you squat.

Change your Activities

Take note of your daily movement patterns. If you’re in discomfort, you might need to temporarily alter your activity or daily schedule.

If certain activities are making you uncomfortable, think about reducing or temporarily stopping them. If you don’t want to completely quit exercising, think about switching to a cross-training regimen that is easier on your joints.

Options with low effects include:

  • cycling 
  • swimming 
  • aqua aerobics 
  • aqua jogging

Recovery and Pain Relief

The R.I.C.E technique can be used to treat knee discomfort. The R.I.C.E. technique entails:

Rest: Give your knee a rest and try not to put too much pressure on it.

Ice: For 20 minutes at a time, place an ice pack on the knee and wrap it in a towel.

Compression: To assist reduce swelling, wrap the knee in an elastic bandage or wrap.

Elevation: As much as possible, raise the leg so that the knee is above the heart.

Wall squats help you gain strength

Building quadriceps, buttocks, and core muscles will help you squat correctly and pain-free. Harrell suggests the wall squat workout to achieve this. Harrell advises beginning with 10 wall squats three times per week. Stop when your muscles start to hurt but keep doing the exercise consistently so that your thigh, buttock, and core muscles get stronger, so will the range of motion that isn’t painful. People with knee osteoarthritis can tolerate squatting if done properly, according to Harrell. Here are the three steps to performing a wall squat correctly

  • Place your back flat against a wall as you stand. Heels should be 18 inches apart from the wall and feet should be shoulder width apart. knees straight.
  • Squat by “sitting down” as far as you can comfortably while breathing in and out. Keep knees in line with heels and avoid letting buttocks protrude lower than the knees.
  • Contract your abdominal muscles and press your back against the wall. Or, to prevent you from moving too far forward, put a ball behind your back. As you stand back up, take a deep breath and lift your heels, not your toes, to engage the muscles in the back of your legs and buttocks.


If you suspect that sprains or strains may be to blame for your pain, it is a good idea to use the heat R.I.C.E. approach. But if your knee discomfort is brought on by arthritis or joint stiffness, applying heat may be helpful.

Heat increases the area’s blood and oxygen flow, but it can also worsen swelling and inflammation. For relief, you can use a heating pad from the market or create your own by putting wet towels in a zip-top bag or rice in a sock.

Final Thoughts

The muscles that surround your joints can become less tense with massage from a qualified massage therapist, providing you with relief and assisting in preventing further injury.

The best treatment for sports- and overuse-related ailments may be sports massage. The method is comparable to Swedish massage but focuses only on the troubled muscles.

Before your appointment, check with your insurance provider to see whether you have coverage and ask your doctor for referrals for massage therapists in your region.

Frequently asked questions ( KNEE PAIN WHEN SQUATTING )

Are knee squats too deep bad for them?

Deep squats may raise the risk of knee and lumbar spine injuries, according to some research. It has been suggested that avoiding deep flexion will reduce the magnitude of forces acting on the knee joint.

How can I squat without experiencing knee pain?

Keep knees close to heels and away from toes. 2. Squat by “sitting down” as far as you can comfortably while breathing in and out. Keep heels in line with knees and avoid letting buttocks protrude lower than the knees.

Why does it hurt after I squat to use my knee?

The tissue that spans the top of the leg from the hip to the knee is known as the iliotibial band, or IT band. The IT band moves to support the knee as a person bends it. Inflamed IT bands can rub on the outer knee and hurt, especially while doing joint-intensive motions like squatting.