Why You Might Have Knee Pain When Squatting?
Knee pain is a frequent issue that affects individuals of all ages and fitness backgrounds, particularly during activities such as squatting. Knee pain can quickly derail your daily activities, whether you’re hitting the gym, working at home, or simply trying to sit down.
This pain is particularly noticeable for many individuals when squatting, whether during a workout or everyday tasks. You are not alone if you experience discomfort, stiffness, or even sudden sharp knee pain when squatting, and understanding the causes of knee pain when squatting is crucial to addressing it effectively.
As an experienced knee surgeon in Dubai, Dr. Rik Kundra understands knee pain’s impact on mobility and quality of life. In this blog post, we’ll explore why knee pain occurs during squats, the potential underlying causes, and strategies to prevent or manage this discomfort.
Why You Might Have Knee Pain When Squatting?
- Patellofemoral Pain Syndrome (PFPS)
One of the most common causes of knee pain when squatting is Patellofemoral Pain Syndrome (PFPS), also known as “runner’s knee.” This condition refers to pain in the front of the knee, around the kneecap, where the patella meets the femur (thigh bone).
When you squat, the patella moves along a groove in the femur. If the patella does not track properly or there is increased stress on the joint, it can lead to irritation, pain, and inflammation in the area.
PFPS can be triggered by repetitive stress on the knee joint, improper squat form, or weak muscles around the knee and hips. For example, squatting too deeply or improperly placing your knees over your toes can exacerbate this condition, leading to pain and discomfort.
- Meniscus Tears
The meniscus is a cartilage structure in the knee that provides cushioning between the femur (thigh bone) and the tibia (shin bone). Damage to the meniscus, whether from age-related degeneration or
injury, can lead to pain, swelling, and reduced knee mobility. Meniscus tears are often aggravated by twisting or deep bending, such as squatting.
Meniscus tears can lead to sharp knee pain when squatting, particularly when bending the knee under load. Individuals with a torn meniscus may also experience clicking or popping sounds during movement.
Depending on the severity of the tear, a meniscal injury might require surgical intervention or physical therapy to manage symptoms and restore function.
- Ligament Injuries
Ligaments such as the anterior cruciate (ACL) or medial collateral ligament (MCL) can become strained or torn due to improper movements, overuse, or sudden trauma.
While ACL injuries are often associated with sudden, high-impact movements, MCL injuries can occur with activities that involve bending the knee at an awkward angle, such as squatting. Knee ligament injuries can cause pain and instability in the knee joint.
If you experience sudden, sharp knee pain when squatting, a ligament injury could be the cause. This type of injury is typically accompanied by swelling, instability, and difficulty bearing weight.
- Overuse and Muscle Imbalances
Knee pain during squats can also be attributed to overuse, which is a common cause of discomfort. When you perform squats repeatedly without proper rest, the tendons and muscles around the knee may become inflamed or fatigued.
Overuse can lead to tendinitis, where the tendons become irritated and cause pain, especially during activities that strain the knee.
Additionally, muscle imbalances in the legs and hips can contribute to knee pain during squatting. Weak quadriceps, hamstrings, or glutes can alter how you perform a squat, putting unnecessary stress on the knee joint. This misalignment of forces can lead to pain and discomfort, mainly if you use poor form.
- Osteoarthritis
As cartilage wears away in knee osteoarthritis (OA), the bones within the knee joint may start to rub together, leading to symptoms like pain, stiffness, and inflammation.
Squatting, which involves bending the knee joint deeply, can exacerbate the symptoms of osteoarthritis, especially in individuals over 50. The deep flexion required during squats stresses the already compromised knee joint, leading to discomfort or sudden sharp knee pain when squatting.
Osteoarthritis-related knee pain can also result in joint stiffness, making it difficult to move freely or complete a squat without pain. In advanced cases, joint replacement surgery might be required to restore proper knee function.
- Improper Squat Form
Often, knee pain when squatting is a result of improper form. One of the most common form-related issues that cause knee pain is knee valgus, which happens when the knees collapse inward during a squat.
This misalignment places excessive stress on the knee ligaments and cartilage, which can cause pain over time. Poor squat mechanics, such as not keeping the knees aligned with the toes or squatting too profoundly, can strain the knee joint and lead to discomfort or injury.
It is essential to ensure that your knees track directly over your toes when performing a squat and do not extend past them. Additionally, focusing on a controlled descent and ascent during each repetition can reduce unnecessary knee strain.
How to Prevent and Manage Sudden Sharp Knee Pain When Squatting?
Follow these to manage knee pain when squatting:
- Strengthen the Muscles Around the Knee
Strengthening the quadriceps, hamstrings, and glutes can provide stability to the knee joint and reduce stress on the ligaments and tendons. Regularly performing exercises such as lunges, leg presses, and step-ups can improve muscle imbalances and enhance your ability to perform squats without pain.
- Focus on Proper Form
Proper form is crucial when squatting to avoid unnecessary pressure on your knees. Make sure your knees track over your toes, maintain an upright chest, and lower your body in a controlled fashion. If you’re uncertain about your form, it may be helpful to work with a certified trainer for guidance.
- Use Knee Supports
For individuals with knee conditions like patellar tendinitis or osteoarthritis, wearing a knee brace or support can offer added stability during squats, helping to reduce pain and prevent further joint damage.
- Rest and Recovery
Allowing your knees to rest and recover between workouts is essential to preventing overuse injuries. If you experience knee pain, taking a break from high-impact activities and incorporating stretching or foam rolling to improve flexibility and reduce tightness is essential.
- Consult a Specialist
If you continue to experience knee pain when squatting, or if the pain is sharp and sudden, it may be time to consult a knee specialist like Dr. Rik Kundra. A comprehensive assessment, including imaging tests like X-rays or MRIs, can help identify the specific cause of your knee pain.
Consult Dr. Rik Kundra, Dubai's trusted expert in knee pain care
Depending on the diagnosis, treatments such as physical therapy, medication, or surgery may be suggested. Knee pain when squatting can be caused by a variety of factors, from poor form and overuse to more serious conditions such as osteoarthritis or ligament injuries. Understanding what’s causing your knee pain is critical for guiding the proper treatment options.
Whether you’re experiencing sudden sharp knee pain when squatting or dealing with more persistent discomfort, addressing the issue as soon as possible is essential to avoid further complications.
If knee pain interferes with your daily activities or fitness routine, consult Dr. Rik Kundra.
By identifying the root cause and following an appropriate treatment plan, you can manage your knee pain and return to a more active and pain-free life.
Disclaimer
All content and media on this page are created and published for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. Meet Dr. Rik personally for appropriate medical diagnosis and advice.
