Why Do I Have Knee Pain When Squatting?
Our bodies can squat comfortably without pain when muscle strength, flexibility, and proper alignment are maintained. Issues with these factors can cause pressure on the joint of the knee, resulting in pain and inflammation. Having frequent knee pain when squatting can often point to deeper issues.
It is essential to be mindful of your body and its limitations during any kind of physical activity. While squatting itself may not be the main cause of knee pain, it can contribute to progressive pain when combined with other conditions. There are many causes of knee pain, either related to sports injuries or with a flawed workout routine.
There could be multiple conditions causing the pain or are being caused by the pain such as hamstring tendonitis, quadriceps tendonitis, a torn ligament, or a Baker’s cyst that will require imaging tests. Your medical history can help assist if you are experiencing pain after playing sports or climbing stairs. To schedule an appointment with a knee pain specialist in Dallas, please call SPORT Orthopedics + Physical Therapy today.
Incorrect Stance or Posture While Squatting
Poor stance and posture can aggravate knee pain during squats or when a person bends. When the hip muscles, knees, or ankles are not aligned correctly in a deep squat, the knee joint can become severely strained. This strain results in friction between the patella and femur, causing pain.
To prevent this, good technique is crucial. Keep your knees hip-width apart, ensure your weight is distributed evenly, and be mindful of the alignment of your upper body and knees, and knees forward. Maintaining good posture on your outer knee is particularly important during workouts involving weights.
Patellofemoral Pain Syndrome (Runner’s Knee)
Runner’s knee, or patellofemoral syndrome, involves movement issues of the kneecap. Knee pain during squatting can lead to the wear and tear of the cartilage behind the kneecap.
Common symptoms include a popping noise, redness, and tenderness. Increased pressure on the joint and a lack of synovial fluid contribute to inflammation and knee pain following squats.
Osteoarthritis
Osteoarthritis is a prevalent form of arthritis, occurring when the cartilage cushioning the ends of bones wears away. Symptoms commonly include inflammation, stiffness, pain, bone spurs, and tenderness.
During squatting, the cartilage compresses, increasing friction between the bones. This friction causes knee pain, making squatting difficult for many older individuals. With physical therapy and other treatments, this condition can be improved.
Patellar Tendonitis
Jumper’s knee, or patellar tendonitis, is a knee injury that involves damage to the patellar tendon just below the kneecap. Repeated stress from activities like jumping and kicking causes inflammation and tears in the tendon. This added pressure results in severe pain during squatting from the patellar tendon tear.
Cartilage Tears
A meniscus tear is a common injury that causes knee pain during squats. This pain results from damage to the cartilage lining the knee joint. Normally, this cartilage acts as a shock absorber when the knee bends.
However, when it is damaged, the knee hurts when it experiences extra pressure, leading to severe pain and irritation. Symptoms of a meniscus tear include a locking sensation and sharp pain.
Weak Gluteal Muscles
Weak gluteal muscles can cause knee pain during squatting. The glutes are crucial for supporting the knee joint and evenly distributing force across it. When the glutes are weak, the knee can become overexerted, leading to inflammation and pain.
You may also experience balance issues, stiffness, and tenderness.
Iliotibial Band Syndrome (IT Band Syndrome)
Iliotibial Band Syndrome (ITBS) is characterized by pain on the outer side of the knee. During a squat, the thick band running down the outer thigh to the outer portion of the kneecap tightens, tugging on the kneecap and increasing friction and pain, leading to misalignment.
ITBS is also marked by a snapping sensation and inflammation.
Knee Joint Injuries
Common knee injuries such as sprains, tears, or tendonitis can all make it very difficult to bend and squat. If you have knee pain and difficulty bending or any pain in the surrounding muscles, there may be an underlying cause and to prevent injury we recommend seeing a sports medicine professional.
What Causes Sudden, Sharp Knee Pain When Squatting?
This can occur for various reasons, including a sudden increase in physical activity, repetitive workouts, muscle imbalances, or underlying joint issues. An inactive lifestyle can also cause the joint of the knee to lose mobility and range of motion, making it more sensitive to pain during squats.
You might feel sudden, sharp knee pain while squatting or experience a dull ache or pulling sensation. Other symptoms may include swelling, stiffness, and a sense of instability.
A common misconception is that sharper pain signifies a more severe problem, but this isn’t necessarily true.
Sudden, sharp knee pain typically indicates more significant irritation or a flare-up compared to a dull ache that builds over time. However, it doesn’t mean that the injury is worse or will take longer to heal.
What Causes Knee Pain After Squats?
Knee pain after squatting can have many causes, including patellofemoral pain syndrome (PFPS), which occurs when the kneecap doesn’t track properly in the groove of the thigh bone. Another cause is a meniscus tear, where the cartilage lining the knee joint, acting as an absorber, is damaged.
Knee osteoarthritis, a gradual breakdown of knee cartilage, can also lead to pain. Tendinopathies, changes in the tendons connecting muscles around the knee, and ligament sprains, injuries to the ligaments caused by force or awkward twisting, are other potential causes.
Patellar tendinitis, inflammation of the tendons around the knee due to straining or overuse, is another culprit.
Weak abdominal muscles can also increase the risk of knee or lower back injury, while improper form, such as hinging backward instead of loading pressure into the glutes, can put extra stress on the knees. Overuse injuries from staying in the same position for too long can also irritate and stiffen the joints.
How to Prevent Knee Pain While Squatting
There are various effective strategies you can employ to reduce knee pain during squats, enhancing your form to prevent exacerbation of existing discomfort or the progression of any underlying condition. These include stretching your muscles, using lighter weights when working out, modifying your squat form to be more proper as well as methods to relieve this pain with different treatments.
Stretch Your Muscles
Stretching your hamstring and quadricep muscles may help you to promote greater flexibility in your knee joint which will reduce any pain. Knee exercises can relieve pain in your leg muscles and knee pads.
Use Less Weight
When working out, you may be using too much weight which is straining your muscles. Lower the weights in your workout to a more comfortable amount that won’t cause you to work too hard, which hurts your knee joint. This muscle imbalance can cause you to feel pain even in the standing position. If you find it hard to bear weight and you experience pain, there are over-the-counter solutions such as cold packs that can prevent swelling in severe cases.
Modify Your Squat Form
If it is too painful to do regular free-standing squats then try leaning against a wall to make the exercise easier to complete without damaging your knee joint any further. This proper form will reduce pain in the knee cap and any burning pain. This technique can also help if you have knee pain when bending.
How to Relieve Knee Pain from Squats
To perform a squat correctly, start by standing with your back against a wall, feet shoulder-width apart, and heels positioned about 18 inches from the wall. Ensure your knees are directly above your heels, not extending beyond your toes.
Lean back against the wall as you squat down, lowering yourself to a comfortable depth without letting your buttocks drop below knee height. Throughout the movement, keep your knees aligned with your heels. To return to standing, push through your heels, not your toes.
The RICE Treatment
The RICE method is a widely recommended approach consisting of four key components: rest, ice, compression, and elevation. First, it’s essential to rest and avoid activities that may aggravate knee pain.
Applying an ice pack to the affected joint for about 15 minutes can effectively reduce inflammation and alleviate pain. Using a compression bandage around the knee helps minimize swelling by applying gentle pressure.
Elevating your leg by propping it on pillows ensures that your knee is positioned higher than your heart, further aiding in reducing swelling and promoting healing. These steps combined can provide effective relief and support recovery from knee injuries or discomfort.
Medications and Injections
Non-steroidal pain medications and anti-inflammatory drugs are effective in reducing severe knee pain and swelling, acting as pain relievers. Prescription medications and targeted exercises can significantly aid in managing these symptoms.
Depending on the cause and severity of knee pain, medications may be necessary until your body is prepared for physical activity again.
Physical Therapy
In Dallas physical therapy, assessments are conducted to find the underlying causes and issues contributing to knee pain. Once a diagnosis is achieved, a personalized treatment plan is crafted to address your specific needs.
At SPORT Orthopedics + Physical Therapy, you’ll benefit from hands-on treatments and tailored exercises designed to help you gradually regain strength and stability.
Along with traditional therapy, additional therapies such as arthritis care, post-op rehab, and therapy for tendonitis may also be available to further support your recovery process.
Strengthening Exercises
Regardless of the factors contributing to knee pain during squats, strengthening the muscles around the knee is crucial for pain reduction. Stronger muscles enhance the stability of the knee joint and serve as effective shock absorbers, diminishing stress on the knee.
Engaging in regular strength training exercises is beneficial as it promotes the production of synovial fluid. This fluid acts as a lubricant to prevent knee bursitis, reducing friction between bones and cartilage within the knee joint, thus supporting overall joint health and function.
Contact SPORT Orthopedics + Physical Therapy if Your Knees Hurt When Squatting
Experiencing knee pain while squatting can be a sign of underlying issues that shouldn’t be ignored. At SPORT Orthopedics + Physical Therapy in Dallas, our dedicated team of experts is committed to diagnosing and treating the root causes of your discomfort. Whether it’s a matter of improper technique, muscle imbalances, or more serious conditions like cartilage damage or ligament injuries, we provide personalized care to help you regain pain-free mobility.
Don’t let knee pain hold you back any longer—contact SPORT Orthopedics + Physical Therapy today to schedule a consultation and take the first step towards healthier, stronger knees.
