Why does my knee hurt when I squat?

Hello again everyone, it’s getting nicer out and a lot of you have started working out. We would love to know about your journey. Some people have asked questions about knee pain while squatting and we are here to share a few things to consider that might the cause of your knee pain when you squat. Let’s dive in



Wrong squatting form:

People who do not squat appropriately may get knee discomfort. When this action is performed improperly, pressure is placed on the knees rather than the thigh and glutes muscle.

If a person’s pain persists after fixing their squat form, they should see their doctor rule out any underlying knee concerns.


A sprain can occur in any of the ligaments of the knee, if is twisted abnormally during any type of motion or if the knee is struck

Sprains hurt and might swell. Squatting and other knee-related workouts might be unpleasant as a result of a sprain. A sprained knee may also make it difficult to walk or put any weight on the joint.

 Patellofemoral pain syndrome:

Squatting can be difficult due to patellofemoral pain syndrome, which causes pain around the kneecap and at the front of the knee.

Patellofemoral pain syndrome can affect anybody, although it’s typically referred to as “runner’s knee” or “jumper’s knee” since it affects those who participate in these kinds of sports. Knee discomfort can occur during squatting due to any damage to the knee.


Tendons connect muscles to the bones. Tendonitis of the knee occurs when the tendons surrounding the knee are strained or overused, causing them to become inflamed.

Repetitive actions, especially those that exert a lot of strain on the tendon, are more prone to cause tendonitis. Individuals who play sports like basketball, or people who work in professions where they are on their knees a lot, are usually prone to tendonitis.


Arthritis causes inflammation and discomfort in the joints. Arthritis may affect practically any joint in the body, including the knee, due to various kinds of arthritis.

The flexible, hard tissue that surrounds the joints and allows them to move freely is known as cartilage. If this cartilage breaks down, osteoarthritis occurs.

Knee osteoarthritis can cause discomfort and swelling around the knee, as well as a stiff feeling in the joint.

People over the age of 65 are more likely to get osteoarthritis.

Rheumatoid arthritis is an autoimmune disease that affects all the body’s joints. Pain, swelling, and stiffness are caused by the immune system attacking healthy tissue surrounding the joints.

After a knee accident that affects the joints or ligaments, post-traumatic arthritis can develop.

 Tendon or cartilage tears:

The cartilage in the knee can be torn by a serious injury or sprain. After a cartilage injury, people may need to wear a knee brace when exercising.

A patellar tendon tear is a tear in a knee tendon that can be caused by a hit, leaping, or a weakening tendon.

A patella tendon injury might cause the following symptoms:

  • Buckling of the knee,
  •  A sliding kneecap,
  • Soreness and tenderness beneath the kneecap,
  •  An indentation under the kneecap

Treatment will be determined on the extent of the tendon tear. Physiotherapy may be adequate in certain cases, but surgery is typically required.

Iliotibial band syndrome:

The iliotibial band, often known as the IT band, is a band of tissue that extends from the hip to the knee of the upper leg. The IT band moves to support a person’s knee as they bend it.

When the IT band gets inflamed, it rubs on the outside knee, causing discomfort, especially during joint-intensive exercises like squatting. Runners have frequently been affected by IT band syndrome. This injury is more likely to occur in those who do not warm up before and stretch adequately after exerce.

So…What can you do?


Change your activity:

Take note of how you move throughout the day. When you are  in pain, you may need to alter your activity or everyday routine for a while.

Limiting or temporarily discontinuing activities that make you uncomfortable is a good idea. If you don’t want to completely quit exercising, try moving to a less strenuous kind of cross-training

Options with a low environmental effect include:

  • Swimming
  • Aqua aerobics, a type of water aerobics.
  • Jogging in the water
  • Cycling


The R.I.C.E approach can be used to help people with knee discomfort. The R.I.C.E approach entails the following steps:

Rest: Give the knee some time to heal and avoid putting too much weight on it.

Ice: Apply an ice pack wrapped in a towel to the knee for just 10 minutes at a time.

Compression: To assist avoid swelling, place an elastic wrap or bandage over the knee.

Elevation: Prop the leg up such that the knee is higher than the heart whenever feasible.


If you suspect your discomfort is caused by sprains or strains, R.I.C.E. is a useful strategy to use. However, if your discomfort is caused by arthritis or joint stiffness, applying heat to your knee 10 minutes at a time may assist.

Heat enhances the flow of blood and oxygen to the region.

You can use a store-bought heating pad or build your own using common household goods like rice in a sock or moist towels in a zip-top bag.


A qualified massage therapist can help relieve stress in the muscles that surround your joints, providing relaxation and preventing future damage.

Sports massage may be the most effective treatment for sports-related injuries and overuse




Physical therapy (PT) is a non-invasive treatment option for discomfort produced by or felt when squatting.

Exercises that help to strengthen the muscles that support your knee may be included. Quadriceps, hamstrings, and hip abductors can all be worked. The objective with patellofemoral syndrome, for example, is to make sure the knee is moving correctly during a squat.

A physical therapist can work with you to educate and instruct you on proper alignment when performing a squat.

A physical therapist will also check other joints including you hip and ankle joints since restrictions in these joints may also affect the knee and cause discomfort when you squat.

So, there you go guys. Let us know if you have any questions or concerns regarding your knee. we are always happy to help.

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