Knee Pain When Squatting – 5 Shocking Causes

knee pain when squatting
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Knee pain when squatting can be terrible and quite annoying to those who prefer to exercise daily.

The knee is a very important and complex point in our body that manages to take the old of almost all our bodies. If anything serious were to happen to our knees, it would completely change the way we did things in our daily life.

Hence, if you feel that are experiencing knee pain when squatting, not just in the gym – you should definitely look into it.

On the other hand, squatting is an amazing exercise if you want to get your glutes and hams toned. If done right, squatting can help you get the rear of your dream!

Causes Of Knee Pain When Squatting

1) Tendonitis

Knee pain when squatting
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Overuse can prompt overuse injuries like muscle strains or even inflammation of the tendon. This condition is known as tendonitis.

You can get tendonitis of the patella ligament, which runs from the kneecap to the shin bone. You can likewise encounter tendonitis in the quadriceps ligament on the upper leg. It is also possible you get hamstring tendonitis, which happens on the back of the upper leg.

These can come from overuse and lead to knee pain when squatting.

This condition mostly occurs in heavy weightlifters but can occur in people having jobs that keep them moving on foot for most of the part.

2) Synovial Plica Syndrome

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Synovial plica disorder (or SPS), otherwise called knee plica condition, comes from overuse. There are four plicae (folds in the tissue of the knee joint):


medial patellar


This condition is portrayed by knee pain when squatting, mostly at the front or more where your kneecap is.

A clicking or snapping sensation may likewise be a side effect of SPS, especially when you twist and extend the knee (as you do in a squat).

3) Osteoarthritis

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InjuryMap. Flickr. Copyright 2021

Osteoarthritis happens with age and is a very common condition. But injury (like a meniscus tear) can build your risk of the condition.

Indications can incorporate pain, stiffness, swelling, and restricted scope of movement. People having the risk of osteoarthritis can also suffer from knee pain when squatting.

X-rays, lab tests, and a physical test can assist with affirming an osteoarthritis conclusion.

4) Patellofemoral Pain Syndrome

Knee pain when squatting
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The abnormal movement of the kneecap (patella) while we move the leg causes

it to push into the adjacent soft tissues which in turn causes pain. This is why you may experience knee pain when squatting.

A physical therapist can help you relieve pain for this condition and could teach you to squat correctly. The therapist may also help you rule out a meniscus tear.

This way you could prevent injury and carry out other physical activity as well.

5) Iliotibial Band Syndrome (IT Band Syndrome)

Knee pain when squatting
Tomasz Pietek. Flickr. Copyright 2021

Iliotibial (IT) band disorder is caused due to twisting the knee during tasks like running, cycling, swimming, and climbing.

The IT band is a gathering of ligaments that run the length of the upper leg, from the hip to the highest point of the shin.

At the point when overused, the IT band can get stiff. The stiffening can make the band rub against the outside of the knee. This can further lead to knee pain when squatting.

IT band syndrome may start as a negligible pain but then strengthen whenever left untreated. The best treatment is to quit doing the action that is causing the pain while taking physical therapy. In more extreme cases, careful choices may be thought of.

The Right Way to Squat To Avoid Knee Pain While Squatting


For instance, when you go to search for something into a low cupboard, clutch the ledge and “sit” down, utilizing the muscles in your arms and posterior for bringing down and pulling yourself up.

In the event that squatting this way is still excruciating, place a seat before the cupboard where you need to get something. Coming to the floor from a seated position is less unpleasant than on the knees.

Check Your Structure.

Checking your form while exercising is very important. Ensure your knees stay in accordance with your feet—not wobbling out of the way. Also, bring down your butt just to the furthest extent that you can without allowing your knees to twist forward past the tips of your toes.

It assists with watching yourself in a mirror instead of peering down, which can move your weight forward. At last, go at your own speed.

Learn how to do box squats here.

Alter Your Moves.

In the event that you experience knee pain when squatting, an alteration can assist with developing balance and equilibrium. Start situated in a seat. Presently stand, keeping your weight in your heels to keep your knees from moving forward. Sit down and repeat.

Another alternative: Stand with a solidness ball between your back and a divider. Press into the ball as you bring down your hips toward the floor.

Activation Of Glutes

Activation of glutes is something else individuals will see loads of issues with side-to-side that is another point of failure. The glutes muscle weakness can also be a culprit for knee pain when squatting.

To do this, you’ll do a solitary leg connect test. Raise up one leg into an extension, holding for 5 to 10 seconds. As you raise, observe the muscles you feel attempting to hold you up: quads, hamstrings, glutes, or back.

Step-by-step instructions to fix it: Double leg spans. Crushing up, press your glutes, drive your toes into the ground, and hold for 10 entire seconds, then, at that point down. Do this for 20 reps.

Ankle Mobility

Ankle mobility is very important while performing squats, especially if you are doing a box squat. Having poor ankle mobility can be the cause of knee pain when squatting.

The ankles need to bend accordingly while squatting but if you have stiff ankles, your whole squat form could get disturbed and cause knee pain.

Here are a few ankle mobility exercises that you could try.

The Bottomline – Knee Pain When Squatting

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Oleg Magni. Pexels.Copyright 2021

It is essential to prevent knee pain. In case you experience knee pain when squatting, make sure you get yourself checked. Physical therapy can be helpful in such cases for treatment as well as diagnosis.

Make sure you also get your weight checked and carry out exercises in a proper form and strengthen your leg muscles as well. Taking rest days is equally important to avoid overuse injuries and can benefit in the long term as well.

Any information found on the site does not constitute legal or medical advice. Should you face health issues, please visit your doctor to get yourself diagnosed. Icy Health offers expert opinions and advice for informational purposes only. This is not a substitute for professional medical advice.


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