Why do my knees hurt when I squat

If you feel pain when you bend your knee. But have you ever wondered why your knee hurts when you squat? It could be due to one of four issues.

The knee is a very complex and durable joint. However, because it bears most of your body weight with every movement, it is particularly susceptible to wear and tear. If your knee hurts, the pain will be more noticeable when you run, jump, or simply bend over to pick something up from the floor.

If you have knee pain when you squat, there are things you can do.

What causes knee pain when squatting?

With the following article, you will have a good understanding of why your knees hurt when squatting. The knee joint is made up of bones and cartilage, which work together to allow a person to walk and bend. When you move, the cartilage tissue contacts the bones as a cushion. With age, overuse or injury, the cartilage may wear away, causing the bones to rub against each other. This can lead to pain, limited range of motion, a grinding feeling in the joint, and sometimes swelling. This is why your knees hurt when squatting.

In all likelihood, your knee pain is due to among these 4 conditions:

• Patellar Tendonitis

Patellar tendinitis, also known as “jumper’s knee,” is a condition in which the patellar tendon, which connects the kneecap (patella) to the calf, becomes swollen. Symptoms include burning pain, stiffness, and soreness around the kneecap. The condition typically affects those who engage in sports that involve jumping and bending the knee. Basketball is a classic example of such a sport, as constant jumping activity can irritate the ligament over time.

Depending on the extent of the tendinitis, conservative treatments, including rest, ice, anti-inflammatory treatments, stretching, and wearing a helpful brace around the joint, can reduce pain within a few weeks. Surgery is only recommended if non-invasive treatments have not been effective.

• Osteoarthritis

Knee osteoarthritis occurs after years of cartilage wearing away, causing uncomfortable friction between bones. In rare cases, injuries such as torn tendons or broken bones can damage the cartilage and cause arthritis.

Nonsurgical treatments are initially recommended for knee arthritis. Nonsurgical treatments include physical therapy to strengthen the muscles and tendons of the knee, dental pain medications, and wearing a support brace. Corticosteroid injections may also reduce pain levels. Advanced knee osteoarthritis may require surgery to repair ligaments or replace the knee joint

• Iliotibial Band Syndrome

The outside of the knee has a band of tissue made of collagen called the iliotibial band (IT). The IT band supports the muscles around the knee, allowing the joint to extend, flex, and rotate. However, when the IT band rubs against the epicondyle of the femur (the bony spike on the side of the knee), the IT band can become inflamed.

IT band syndrome is common in runners because they often aggravate the tissue after frequent running. Pain on the outside of the knee, swelling, and a creaking sound when the knee moves are all red flags for IT band syndrome.

Physical therapy programs are designed to stretch and strengthen the IT band, and massage therapy and corticosteroid injections are first-line treatment options for this condition. Foam rolling the side of the affected leg can also relieve pressure on the IT band. If surgical treatment is needed, a specialist will remove any scarring or inflamed tissue from the IT band through arthroscopic treatment.

• Squatting incorrectly

The weighted barbell squat is one of the most effective lower-body exercises in the gym—but if you don’t do it right, you could be putting your knees at risk for serious pain and injury. Squatting doesn’t hurt your knees; everything you’re doing right now hurts your knees.

There is a right way to squat that won’t hurt—and then there are other ways.

What to do if squats hurt your knees

Now you probably understand why my knees hurt when I squat, but what should I do when my knees hurt?

Concentrate on Form

Let’s clear up one thing about squat form, though: your knees always move forward when you squat. Telling someone that your knees should never go past your toes because it’s dangerous to do so is an old fitness myth. It should go away.

That being said, allowing your knees to move too much, allowing your heels to leave the ground, can get you in trouble. That’s when you end up putting more stress on your knees. To embrace this, we recommend using the box squat. Not only does this move help develop a grounded squat pattern that keeps your shins vertical so your heels stay on the floor, but they also take the pressure off your knees, putting more weight on your hips. This is important because your hips are bigger and more welcoming than your knees. They’re designed to handle more weight.

Because you’re letting your knees do more work than your hips, if bending over hurts your knees—and you don’t have any pre-existing injuries—that’s okay. Knowing how to use your hips when squatting is crucial if you want to be more joint-friendly. The box squat position does just that.

The box squat position also allows men to maintain depth in their squats. Bending over through a full range of motion is healthier for your knees and will also make them stronger.

Below’s just how to do it:

• Begin with a box that’s 14 or 15 inches high. Note: The box elevation can be changed relying on your type of body. Generally of thumb, your thighs need to be simply below knee degree when you remain in the lower placement of the squat
• Perform the action without weight. Once you obtain a hang of it, place the box in a squat rack, unrack the bar, and stand in front of the box with your feet somewhat broader than hip-width apart
• Your toes should be turned out at 15 to 30 degrees
• Begin your squat by breaking with your hips. Sit back while at the same time pressing your knees out and trying to spread the flooring with your feet. You do not need to push your knees bent on the point where all of your weight changes to the outer section of your feet. You simply require your kneecaps to stay inline with your middle toes
• Gently touch the box– do not plop– with your butt
• Reverse the activity back up to a standing position, squeezing your glutes on top.

To understand this pattern, repetition is key.

Try replacing regular squats with box lunges twice a week for six to eight weeks. On the first day, do only bodyweight box squats. Do 3 sets of 10 reps.
After a few weeks, you can add 2 or 3 sets of 8 to 10 reps with light weight. On the second day, use heavier weight. Do 3 to 4 sets of 4 to 6 reps.

This movement not only helps develop a good squat pattern, but it also keeps your shins vertical. This keeps your heels on the floor, and it also takes pressure off your knees, putting more load on your hips. If squats hurt your knees (and you don’t have any pre-existing injuries), it’s because you’re putting more work on your knees than your hips. Box squats also allow men to maintain squat depth. A full range of motion is healthier for the knees and makes them stronger.
Try replacing regular squats with box lunges twice a week for six to eight weeks.

The Arthritis Foundation encourages people who experience pain when squatting to do 10 wall squats three times a week. Anyone with a medical problem should consult a doctor before changing their fitness routine.

Summary of Why My Knees Hurt When I Squat

Squatting is a position you may find yourself in during your day or during a workout. You may need to squat to reach a toy or lift a box around the house. Or you may squat while working out or playing a sport like basketball.

In either case, you may sometimes feel pain in this position. The pain may occur below your knee or elsewhere in the joint, depending on the cause.

Make sure you squat correctly

First, stand with your back against a wall with your feet shoulder-width apart. Your heels should be 18 inches from the wall and your knees should be in line with your heels.

Then, take a deep breath and lower yourself into a squat as you exhale. Make sure your knees are in line with your heels.

To return to standing, tighten your core muscles and press your back against the wall. Inhale as you slowly raise your body back to the starting standing position. Make sure to push through your heels, not the balls of your feet, to ensure you are using the muscles in the back of your legs.

Try doing squats in front of a mirror so you can focus on your form. Or, if you have a gym membership, have an on-staff trainer do squats with you. They can help you identify incorrect form.

Other ideas you can adopt in your daily life include

• If you feel pain, reduce your activity. Knee pain when squatting can be caused by overuse. Therefore, resting can help you avoid injury and recover faster.
• Lose weight. Reducing weight can help reduce daily stress on your knees.
• Exercise regularly to keep your bones and muscles strong. Gradually increase your activity to prevent injury.
• Make sure to warm up and cool down adequately after all exercise.
• Wear any recommended orthotics to control the position of your legs. Flat feet or high arches may increase your risk of injury. These devices can be purchased with or without a prescription.
• Incorporate strength training into your daily exercise routine to strengthen your leg muscles.
• Incorporate stretching into your daily exercise routine to address any imbalances or tightness that could lead to injury.
• Also, be sure to push off your heels rather than the balls of your feet to ensure you use the muscles in the back of your legs.
• Try doing squats in front of a mirror so you can keep an eye on your form. Or, if you have a gym membership, ask an on-staff trainer to do squats with you. They can help you determine if you are doing the squats properly.
• If people still experience knee pain from squats or other activities after giving the knee time to recover, they should see a doctor.

Now you should understand why my knees hurt when I squat and what to do when your knees hurt.