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Squatting is a position in which almost everyone comes in throughout the day or during exercise.

Squatting correctly should not cause any type of knee pain.

However, inappropriate squatting may lead to knee pain. Moreover, knee injury or existing knee condition can also lead to knee pain when squatting.

Despite of whatever the cause is… if suffering from knee pain when squatting…. Nothing is there to worry… as  the problem is curable…

Yes… you read it right…!!

Knee pain when squatting problem is solvable… via certain techniques… Here below… we will be providing you with all those techniques. Moreover, causes of knee pain from squatting and its prevention is also going to be discussed. So, stick firmly with the blog and you will be with the solution on your this particular knee problem.

Causes Behind Knee Pain When Squatting

Possible reasons why knee pain when squatting can occur includes the following:

Incorrect Squatting

Inappropriate or incorrect squatting can lead to knee pain.

Performing this posture inappropriately puts up pressure onto the knee… rather than the thigh muscles and glutes.

Nonetheless, if you feel like… you are still experiencing knee pain when squatting after correcting your posture… you are advised to visit your doctor and check for any underlying knee problems.

Knee Spraining

Twisting the knee awkwardly when squatting or  receiving a blow to the knee leads to sprain.

Sprains are usually painful and lead to swelling.

These injuries make squatting highly painful. Moreover, other exercises involving knee are also impacted harshly.

An individual with sprained knee can find it tough to walk or put any weight on this joint.

Patellofemoral Pain Syndrome

This is one of the most prominent reason liable behind… the emergence of problem… knee pain when squatting.

Patellofemoral pain syndrome leads to pain around the kneecap and in front of the knee… rendering it highly painful to  squat.

Though anyone can have this particular syndrome issue… However person related with sports mostly get affected by this problem.

This or any other type of knee injury can lead to knee pain when squatting.

Knee Arthritis

Arthritis leads to painful and inflamed joints.

Distinct types of arthritis affect every joints of the body, including the knee.

Osteoarthritis develops when the cartilage (flexible, firm tissue surrounding joints) breaks down.

People with knee osteoarthritis experience pain and swelling around the knee.

Rheumatoid arthritis is an autoimmune condition affecting joints all over the body.

The immune system attacks healthy tissue surrounding joints, leading to pain, swelling and stiffness.

Iliotibial Band Syndrome

The iliotibial band or IT band is a tissue… running the length of the upper leg from the hip to the knee.

When a person bends their knee, the IT band moves to support it.

When this IT band get inflamed, it rub on the outer knee and leads to pain.

This happens especially during movements involving joints, like squatting.

IT band syndrome usually affects runners.

People who do not go for stretching before exercising can experience this injury.

Fixes To Knee Pain When Squatting And Standing Up

Increase Your Ankle Mobility

Increase your ankle mobility (How to fix Knee Pain When Squatting And Standing Up)

Ankle mobility is a huge factor affecting squatting mechanics.

Lack in this department leads to severe problems like… the deeper you sat down, the more trouble you will be in.

The main consequences will be like: knee caving inwards and heels lifting off the ground.

Both these movements patterns increase knee pressure and are highly associated with knee pain when squatting.

Moreover, these movement dysfunctions along with knee stiffness are severe factors leading to knee pain.

Increase Your Hip Strength (Fix ACL Pain When Squatting)

Increase your hip strength (how to fix Inner Knee Pain When Squatting)

Hip strength is almost directly proportional to your knee strength.

The muscle around hip do exerts a major influence on how the knee move… particularly this happens during the squat.

Weakness of hip musculature do plays a vital role in almost all the common knee conditions.

The glutes pushes the knees out, as one squats down. In case, if they are weak or not coordinated properly, the knees tends to cave in. This places abnormal stress onto  the knee cap, ACL, MCL, meniscus.

Keeping glutes engaged help knee alignment via forcing them to line up with toes, as one descend deeper into the squat position.

In this situation, one should go for hip exercises, so as to  increase strength of hips and glutes.

This is the finest way to  fix acl pain when squatting.

You Might Refer Reading: Knee Replacement Surgeon in Pune


Wear a Supportive Garment or Knee Brace For Knee Pain When Squatting

If you feel like… you don’t have enough time for exercise, then in this situation, a knee sleeve or  brace can be a good solution to decrease your knee pain when squatting.

According to both the anecdotal evidence and the scientific research,

Knee sleeves reduces the pain. They actually provide compression around joint… controlling the swelling and inflammation.

Knee braces go a few steps farther via offloading and stabilizing the knee joint.

Most traditional hard shell knee braces help in keeping up the knee aligned laterally.

Offloader knee braces offload parts of, or your entire knee joints.

These brace are favored by individuals suffering from knee arthritis.

Offloader braces with tri-compartment offloading technology includes potential of reducing pressure and knee pain when squatting.

So, this was all about how to fix Knee Pain When Squatting.

Now coming to preventing tips… how you can prevent knee pain when squatting.

How To Prevent Knee Pain When Squatting

Warming up properly before exercising helps prevent injury.

In order to warm up, you need to use movements mobilizing the joints and increasing the flow of blood and oxygen to the muscles.

Stretching the legs before and after exercise also helps lower the risk of injury or strains.

In order to squat correctly, you need to keep in mind the set forth points:

  • Start in a standing position
  • Keep the feet shoulder-width apart.
  • When exhaling, bend the knees and lower the buttocks, as though going to sit down.
  • Assure that the heels remain planted onto the floor.
  • Hold up the arms out to maintain balance.
  • Keep the buttocks above knee level. Moreover only go as low as it possible, without causing discomfort.
  • Keep the thighs parallel to the floor.
  • Ensure that the hips, knees and toes… all points forward.
  • Inhale and return to a standing position, via pushing down into the heels and keeping the buttocks tight.

Knee Pain When Squatting (Recovery & Pain Relief)

R.I.C.E method is advised to be followed to get relieve from knee pain. The R.I.C.E method involves…

  • Rest: Give rest to your knee and do not provide it with too much weight.
  • Ice: Do apply a towel-wrapped ice pack to the knee for 20 minutes at a
  • Compression: Do place an elastic wrap or bandage around the knee to prevent swelling.
  • Elevation: Whenever it get possible for you… prop up your leg… so that knee stays higher than your heart.

Moreover, besides from all this…

With certain over-the-counter drugs… you can get your pain and swelling reduced.

Now, if you are still experiencing knee pain when squatting… even after implementing all these activities… you need to consult an orthopaedician.

Now, despite of the fact that today… there is huge availability or orthopaedic surgeons, you are still advised to go for Dr. Aashish Arbat…

Yes… you heard it right…!!

Dr. Aashish Arbat is always the best to go for when experiencing any sort of joints issue.

Dr. Aashish Arbat – Best Orthopedic Doctor in Pune, Maharashtra

Dr. Aashish Arbat (MBBS, MS , MCh , RCS) is the finest Joint Replacement Surgeon in Pune, with 14+  years of huge experience in this industry.

He is amongst the few orthopaedic surgeons, specialized for tissue preserving total knee replacement surgery.

Being renowned knee replacement surgeon in Pune… he is the one who introduced Bone Conserving Total Knee Replacement Surgery… preserving patient’s natural wealth.

Dr. Arbat’s Areas of Specializations Include:

  • Shoulder Arthroscopy & Replacement
  • Knee, hip, ankle & elbow arthroscopy procedures
  • Shoulder, knee & hip joint replacement surgery.

So, if severely suffering from issue… knee pain when squatting… refer Dr. Aashish Arbat… the best knee replacement doctor in Pune, Maharashtra, India.

Additional Reading:

Knee Pain After Exercise

  • Heel and calf stretch
  • Quadriceps Stretch
  • Hamstring Stretch


Why Inner Knee Pain When Squatting Happens?

A meniscus tear leads to sharp pain along inner knee when you twist or squat.

This meniscus tear occurs while compressing or twisting the knee joint. This then pinch the meniscus… or knee cartilage and then rip it.

Why Outside Knee Pain When Squatting Happens?

The iliotibial band or IT band… is a tissue running the length of the upper leg from the hip to the knee. So, whenever a person bends his/her knee, the IT band moves to support it.

Now if the IT band get inflamed, it rub onto the outer knee and leads to pain. This particularly happens during movements involving joints, like squatting.

Should I Squat If My Knee Hurts?

No… obviously not…!!

You should immediately stop at the point when you feel like your muscle is paining. However, you are suggested to perform the exercise regularly… so that the non-painful range increase as thigh, buttocks and core muscles get stronger.

Note: If done correctly, squatting can be completely tolerated by people with knee osteoarthritis.


In next post, we will be briefing how to do these exercises.

Till then… stay tuned with us.

However, if any query with our this blog… knee pain when squatting… kindly ask us in the comment section below.