Are You Experiencing Knee Pain When Squatting? If Yes, Let's Discuss  

Knee Pain When Squatting

Mai Delacruz

Mai Delacruz
Personal Fitness Trainer & Health Coach

Updated on 12/7/2022

Squatting is an exercise included in many people's routines, whether for their workouts or day-to-day activities. When performed correctly, squatting should not result in knee pain.

Knee pain When Squatting may be experienced by individuals who squat incorrectly and those who already have a knee injury or condition that affects the knee.

Discover what causes knee pain when squatting, how to treat knee pain, and how to avoid knee pain in the future by reading this article.

Causes Of Knee Pain When Squatting

Squatting can cause knee pain in some people for some different reasons, including the following:

  • Performing an incorrect squat
  • Squatting the wrong way can cause discomfort in the knees for some people, especially if they do it frequently.
  • Knee pain is a common complaint among individuals who do not know how to squat properly. If you do not perform this movement correctly, you may put pressure on your knees rather than on the muscles in your thighs and glutes.
  • Later in this piece, we will discuss the proper form for performing squats.
  • If a person's knee pain persists after they have adjusted how they squat, they should make an appointment with their primary care physician to rule out any underlying knee issues.

A knee Sprain Or Strain

A knee Sprain Or Strain

A knee sprain can be caused by either twisting the knee awkwardly while squatting or being struck.

Strains are unpleasant injuries that frequently result in swelling. Squatting and other knee exercises can become excruciatingly painful if you have one of these injuries. It may be difficult for a person with a sprained knee to walk or put any weight on the affected joint because of the pain associated with the injury.

Syndrome Of Pain In The Patellofemoral Joint

Syndrome Of Pain In The Patellofemoral Joint

Squatting can be extremely painful for people who suffer from patellofemoral pain syndrome because of the pain that develops around the kneecap and in the front of the knee.

Anyone can develop patellofemoral pain syndrome; however, some people refer to it as "runner's knee" or "jumper's knee" because it most frequently affects people who participate in a significant amount of sport. Squatting can aggravate knee pain for people who have had knee injuries in the past.



The muscles are attached to the bones via the tendons. Knee tendonitis is a condition that can develop if the tendons that surround the knee are overworked or strained, as this will cause the tendons to swell.

Tendonitis is more likely to develop as a consequence of repetitive motions, particularly if these motions place significant stress on the tendon. When working in manual labor jobs or playing sports, people frequently make movements that are similar to each other.

Knee Arthritis (Osteoarthritis)

Knee Arthritis (Osteoarthritis)

Arthritis is a degenerative joint disease that causes joint pain and inflammation. Many forms of arthritis can affect almost any joint, including the knee, and knee pain is one of the most common symptoms.

Cartilage is a tissue that is both flexible and firm and that surrounds the joints and enables the joints to move fluidly. If this cartilage is damaged, osteoarthritis will develop.

People who suffer from knee osteoarthritis often complain of knee pain, swelling in the surrounding area, and a feeling that the joint is stiff. Osteoarthritis affects a disproportionately high number of people over the age of 65.

Rheumatoid arthritis is a form of arthritis caused by an autoimmune condition that can affect any joint in the body. The healthy tissue that surrounds the joints is attacked by the immune system, which results in discomfort as well as swelling and stiffness.

After sustaining a knee injury that causes damage to the knee's joints or ligaments, one is at risk for developing post-traumatic arthritis. Infectious arthritis of the knee can develop if an infection spreads to the knee and becomes localized.

Tears In The Tendon Or Cartilage

Tears In The Tendon Or Cartilage

The cartilage in your knee can tear if you suffer a severe injury or sprain. After a cartilage tear, patients will likely need to use knee braces whenever they engage in physical activity.

A patellar tendon tear is a tear that occurs in a tendon of the knee and can be caused by a blow to the knee, jumping, or a tendon that has become weaker over time.

The following are some of the symptoms of a tear in the patellar tendon:

  1. A challenging time is walking.
  2. He was bending inward of the knee.
  3. A movable patellar tendon
  4. Distress and sensitivity
  5. A depression located below the patellar tendon

The extent of the tendon tear will determine the treatment method used. Physiotherapy might be all that's necessary in some cases, but surgery is almost always required.

Syndrome Of The Iliotibial Band

Syndrome Of The Iliotibial Band

The iliotibial band, also known as the I.T.I.T. band, is a band of tissue that extends from the hip down to the knee on the upper leg. The iliotibial band (I.T.I.T. band) is the band that moves to support the knee when a person bends their knee.

Inflammation of the I.T.I.T. band can cause it to rub on the outer part of the knee, which can be very painful, mainly when performing joint activities, such as squatting. I.T.I.T. band syndrome is a common complaint among runners. People who do not adequately stretch themselves before engaging in physical activity are more likely to sustain this injury.

Squatting Technique And Preventative Measures

Squatting Technique And Preventative Measures

To reduce the risk of injury, it is vital to warm up properly before beginning exercise. As people age, their muscles become less flexible and more prone to tearing, so they need to warm up their bodies before physical activity.

To get your muscles ready for action, you should perform a series of movements that include mobilizing your joints and increasing blood and oxygen flow to your muscles. One such trend is marching in place. Leg stretches performed before and after exercise can also help reduce the likelihood of sprains and pulls occurring during the workout.

To Properly Squat, You Should:

  1. Put yourself in a standing position to begin.
  2. Maintain a distance of one shoulder width between each foot.
  3. Exhaling, move into a seated position by bending your knees and lowering your buttocks as if you were going to sit down.
  4. Keep your arms out in front of you to keep your balance.
  5. Check to see that the heels are not lifted off the ground.
  6. Keep the buttocks higher than the knees and only go as low as you can without experiencing any pain.
  7. Maintain a parallel position between the thighs and the floor.
  8. Always remember to keep your back in a neutral, straight place.
  9. Check that your knees, hips, and toes point in the same direction: forward.
  10. Inhale deeply and return to standing by pressing down through the buttocks and into the heels.


Squats performed against a wall are something the Arthritis Foundation recommends for people who have pain when squatting. People who have injured themselves or have weak muscles can benefit from using the wall as support, which can eventually help them feel less pain.

The Following Are The Steps That Individuals Can Follow To Perform Squats Against A Wall:

  1. Face a wall with your back pressed firmly against it.
  2. Maintain a distance of approximately 18 inches between the back of the heels and the wall at all times.
  3. Position your feet so that they are shoulder-width apart.
  4. Exhale, then bring your buttocks down as if you were going to sit down.
  5. It is vital to keep the buttocks above the knees at all times.
  6. Maintain a flat back against the wall while contracting the abdominal muscles.
  7. Take a deep breath in, and then stand back up using your heels and the muscles in your legs.

People who have arthritis and experience pain when squatting should perform ten wall squats three times per week, as recommended by the Arthritis Foundation. Before making any adjustments to your current fitness routine, you should consult a medical professional if you suffer from a medical condition that may inhibit your ability to work out.

Recuperation And Pain Relief

Recuperation And pain relief

People who experience knee pain can find relief by applying the R.I.C.E.R.I.C.E. method. The following steps make up the R.I.C.E.R.I.C.E. method:


Take it easy on your knee and try not to put too much pressure on it while it heals.


For 20 minutes at a time, apply an ice pack to the knee wrapped in a towel.


To assist in the reduction of swelling, place an elastic wrap or bandage around the knee.


Raise the affected leg as much as possible so that the knee is higher than the heart. Do this whenever it's possible.

Medications available without a prescription, such as ibuprofen, can help reduce pain and swelling.


Gentle movements or stretches can help reduce joint stiffness and keep the joint mobile. However, it may advise people to refrain from exercising or perform fewer squats.

After allowing the knee some time to recover, individuals who continue to experience pain in the knee as a result of squatting or other activities should consult a physician. They may require a physiotherapist's assistance to improve the knee's condition, and surgical intervention may be necessary for more severe cases. The injury or disease that is affecting the knee will determine how long it will take for the knee to recover, and this time frame will vary accordingly.



People who squat as part of their exercise routine or as part of their day-to-day activities should check that they are performing this movement correctly to avoid experiencing knee pain.

Bandaging the knee, applying a cold compress to it, resting or switching up your activity, or taking pain relievers are standard methods to help alleviate knee pain.

Suppose people continue to experience pain in the knee while squatting or afterward. In that case, they should make an appointment with a medical professional to rule out the possibility of an underlying condition causing this symptom.