Why Does My Knee Hurt When I Squat?

Why Does My Knee Hurt When I Squat?

Squatting is a great way to exercise your legs, but it can also be a cause of knee pain.

People who squat without stretching their muscles may find that weight-bearing on the patellar tendon can cause pain. Squatting can also be painful if you have tight hamstrings, quads, or hip flexor muscles.

For people that experience knee pain while squatting, there are a number of modifications that can be done to help alleviate the discomfort.

Modify Your Squat Stance

Stand with your legs shoulder-width apart and your feet pointing forward. Lower yourself into a squatting position, keeping your knees straight.

If you feel pain in the front of your knees, you may need to modify your stance by turning your feet out to the side, so that they are pointing outward at a 45-degree angle. This will shift more of the weight onto the outside of your feet and away from the inside of your knees.

Try a Different Squatting Technique

If pain persists while you lower yourself into the squatting position, try using a different technique to get down there. Instead of lowering yourself all the way down, try sitting back into it instead.

This will limit how much weight is on your knees as you squat down and up instead of having it all on them at once. It also puts less stress on them as you come up from the squatting position.

Use Squatting Stools for Support

Squatting stools can be a great way to help supplement your squats to avoid pain. These are basically a stool with a large, flat section that is designed for you to sit on.

Squatting stools are great for people with knee issues, and they can help you modify your squatting technique without having to worry about discomfort from the weight bearing on your knees.

Modify Foot Placement

To avoid knee pain while squatting, try placing more of the weight on your heels instead of the balls of your feet. This will shift the weight away from the front of your knees and onto the back part of them.

When you put more weight onto your heels, it takes some pressure off of your knees as well. This is an especially good tip for people who have knee pain after squatting due to tight hip flexors or quads.

Stretch Your Knees Before Squatting

If you want to keep yourself free from knee pain while squatting, it’s important that you make sure that they aren’t already in pain before you start any exercises!

Stretching your quads and hamstrings is a great way to keep them loose before exercising so that they won’t cause you any problems during or after exercises.

Home Remedies

There are many home remedies for knee pain. The most common treatment is resting the leg, icing it, and taking over-the-counter medication.

Some people use the RICE method, which stands for Rest, Ice, Compression, and Elevation.

Other treatments can be found through self-help books, websites, or even online videos.

Doctors and physical therapists will recommend using ice, rest, and elevation. It is important to keep moving the leg, but not to overdo it. Anti-inflammatory medications can be taken for pain.

Some people may have orthopedic surgery if the pain does not go away. A knee brace can be used temporarily for support.

Surgery is a last resort treatment option for most knee problems. Surgery involves cutting into the knee joint to relieve pressure on nerves or remove damaged cartilage.

Causes of Knee Pain

Knee pain is a very common complaint among people of all ages. It can be caused by a few different factors, but the most common causes are overuse, injury, or arthritis.

  • Overuse can cause knee pain because your knee’s cartilage is wearing away during repetitive use. You may notice this pain when walking or running. If you have overuse knee pain, it is best to rest your knees for a few days and use ice on them to reduce swelling.
  • Injury can also cause knee pain, and the severity of the injury will determine how long you need to rest before you can resume activities that will put pressure on your knees.
  • Arthritis is more common in older adults, but younger people can also develop arthritis due to heredity or previous injury. Knee arthritis usually causes stiffness of the joint and pain that worsens with activity.


The best way to treat knee pain is to prevent it in the first place. The following are some great ways to do this.

1. Strengthen your muscles with strength training exercises. Strengthening muscles will help protect your joints from the wear and tear of everyday activities.

2. Stick with gentle, low-impact exercises when you are feeling pain in your knees. Swimming is a great example of an exercise that is low-impact because the water supports your weight and reduces the impact on your joints.

3. Look for shoes with good arch support and shock absorption, like running shoes or tennis shoes, even if you don’t go running or play tennis regularly. You can also buy orthotics for your shoes that fit into the shoe like a shoe insert to provide support and cushioning for your feet and lower legs.

4. Get up slowly from sitting or lying down to reduce strain on your knee joints


Knee pain is a common ailment in today’s world. The knee joint is a complex joint that is responsible for supporting the body weight and providing stability for the leg.

It can be affected by injury or damage from diseases such as arthritis. Even aging can cause problems with the knee joint. Some of the most common causes of knee pain are:

  • Injury – Injuries to the knee can occur from accidents, falls, and sports injuries, such as football and soccer
  • Arthritis – Osteoarthritis and rheumatoid arthritis are two of the most common types of arthritis that affect joints in the knees, hips, hands, fingers, feet, ankles
  • Aging – As people age, their cartilage decreases which leads to bone rubbing on the bone which causes pain and inflammation

Taking care of your knees is easy however you should never overlook any kind of knee pain, especially when squatting.

About the author

Johnny is dedicated to providing useful information on commonly asked questions on the internet. He is thankful for your support ♥

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