Why do your knees hurt when you squat

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

The knee is a very complex and durable joint. However, because it bears most of the body’s weight during 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 bend over to pick something up from the floor.

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

What causes knee pain when you squat?

With the following article, you will have a good understanding of why your knees hurt when you squat. The knee joint is made up of bones and cartilage, which work together to enable a person to walk and bend. When you move, the cartilage tissue acts as a cushion for the bones. With age, overuse, or injury, the cartilage wears down, causing the bones to rub against each other. This can lead to pain, limited range of motion, a grinding sensation in the joint, and sometimes swelling. Here are the reasons why your knees hurt when you squat.

There is a good chance that your knee pain is caused by one of the following 4 conditions:

Patellar tendinitis

Patellar tendinitis, also known as “jumper’s knee,” is a condition in which the patellar tendon swells, which connects the kneecap (patella) to the lower leg. Symptoms include burning, stiffness, and soreness around the knee. This condition typically affects people who play sports that involve jumping and bending the knee. Basketball is a prime example of this type of sport, as constant jumping activity can irritate the ligament over time.

Depending on the extent of the tendinitis, conservative treatments, which include 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 don’t work.

Osteoarthritis

Osteoarthritis of the knee occurs after years of cartilage wearing away, causing uncomfortable friction between bones. In rare cases, injuries such as tendon tears or fractures can damage the cartilage and cause arthritis.

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

Iliotibial Band Syndrome

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

IT band syndrome is common among runners, as they often experience worsening IT band symptoms after frequent running. Pain on the outside of the knee, swelling, and a squeaking sound when the knee moves are all red flags for IT band syndrome.

A physical therapy program designed to stretch and strengthen the IT band, massage therapy, and corticosteroid injections are first-line treatment options for this condition. Rolling one side of the affected leg with a foam roller can also relieve pressure on the IT band. If surgery is needed, a specialist will remove any scarring or inflamed tissue from the IT band through an arthroscopic procedure.

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 correctly, you could be putting your knees at risk for serious pain and injury. Squatting doesn’t hurt your knees; everything you do right now hurts your knees. Below is a video which tells you how to squat correctly. Hope it’s helpful for you.

What to do if squatting hurts your knees

Now you probably understand why your knees hurt when squatting, but what do I do when my knees hurt?

Focus on form

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

That being said, letting your knees move too much and letting your heels leave the ground can get you in trouble. That’s when you end up putting more stress on your knees. To combat 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 it also takes the stress off your knees and allows your hips to carry more weight. This is important because your hips are larger and more comfortable than your knees. They’re designed to carry more weight.

Because you’re making 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 OK. Knowing how to use your hips when squatting is crucial if you want to keep your joints healthier. Box squats are just that.

Box squats also allow men to maintain depth in their squats. Bending over and going through a full range of motion is healthier for the knees and will also make them stronger.

Below’s just how to do it:

• Start with a box that is 14 or 15 inches tall. Note: The box height can be adjusted to suit your body type. Generally speaking, your thighs should be slightly below knee level when you are in a squat position.
• Do not carry weight when performing this movement. Once you have the technique, place the box on a squat rack, remove the barbell from the rack, and stand in front of the box with your feet slightly wider than hip-width apart.
• Your toes should be turned out 15 to 30 degrees.
• Begin the squat with your hips flexed. Sit back while pushing your knees out and trying to spread the floor apart with your feet. You do not need to bend your knees to the point where all your weight is transferred to the outside of your feet. You just need to keep your kneecaps in line with your middle toes.
• Lightly touch the box with your buttocks – don’t plop.
• Reverse the activity back to a standing position, squeezing your glutes.

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 weights. On the second day, use heavier weights. Do 3 to 4 sets of 4 to 6 reps.

This movement not only helps develop a good squatting pattern, but it also keeps your shins vertical. This not only keeps your heels on the ground, but it also takes pressure off your knees and puts more load on your hips. If squats hurt your knees (and you don’t have any pre-existing injuries), it’s because your knees are bearing more load than your hips. Box squats also allow men to maintain depth in the squat. A full range of motion is better for the knees and 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 health problem should consult a doctor before changing their fitness routine.

Summary of Why Your Knees Hurt When You Squat

Squatting is a position you may encounter during your day or workout. You may need to squat to reach a toy or lift a box at home. 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 the knee or in other parts of 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. Keep your heels 18 inches from the wall and your knees in line with your heels.

Then, take a deep breath and squat down 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 and slowly lift 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 bad 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.