Squatting is a fundamental movement engaging major lower body muscles and building core strength. Despite being common and effective, pain in one knee during squats is a frequent concern. This discomfort, from mild ache to sharp pain, often signals underlying issues requiring attention.
Understanding the Causes of Pain
Pain in one knee during squatting can arise from various conditions affecting the knee joint and surrounding structures.
Patellofemoral Pain Syndrome (PFPS), or “runner’s knee,” causes pain around or behind the kneecap. It occurs when the kneecap doesn’t track smoothly, leading to irritation during activities like squatting. Muscle imbalances, such as weak glutes or tight hip muscles, contribute to improper kneecap alignment and increased joint pressure.
Tendinopathy, inflammation or degeneration of tendons, is another frequent cause of knee pain during squats. Patellar tendinopathy, or “jumper’s knee,” affects the tendon below the kneecap, while quadriceps tendinopathy affects the tendon above it. Both result from repetitive stress or overuse, often worsened by squatting with increased intensity or poor form.
Meniscus injuries involve damage to the C-shaped cartilage pads cushioning the knee. A torn or irritated meniscus causes deep knee pain, especially when squatting, bending, or twisting, sometimes with a catching or locking sensation. Tears can result from forceful twisting, deep squatting, or degenerative changes.
Bursitis, the inflammation of small fluid-filled sacs (bursae) that cushion bones, tendons, and muscles around the knee, can lead to localized pain and swelling. Repetitive squatting can irritate these bursae, particularly the prepatellar bursa at the front of the kneecap, causing pain with movement.
Improper squat form significantly contributes to knee pain by placing undue stress on the joint. Techniques such as allowing the knees to cave inward (valgus collapse), letting the knees extend too far forward over the toes, or rounding the lower back can strain the knee ligaments and cartilage.
Muscle imbalances or weakness, especially in the glutes, hamstrings, and quadriceps, can alter force distribution across the knee during a squat. Weak glutes, for example, can cause the knee to cave inward, increasing joint stress. Tight hip flexors or hamstrings also limit proper movement, forcing the knee to compensate and absorb excessive load.
When to Consult a Professional
While some knee pain from squatting resolves with rest, certain symptoms warrant professional medical evaluation.
Seek medical advice if pain is persistent, does not improve within weeks despite home remedies, or progressively worsens. This signals an underlying issue requiring specific diagnosis and treatment.
Do not ignore swelling and redness around the knee. These symptoms suggest inflammation, infection, or a serious injury like a meniscus tear. Prompt attention is warranted if the knee feels warm to the touch with swelling.
Knee instability, or a sensation of “giving way” or buckling, suggests potential ligament damage or structural instability. This can indicate tears in ligaments like the ACL or meniscus.
Clicking, popping, or a locking sensation in the knee, especially with pain or difficulty moving, can indicate meniscus or cartilage issues. These may require intervention.
Seek immediate medical evaluation if you cannot bear weight on the affected leg, or if pain severely limits movement. Pain following trauma, like a fall or twisting injury, also requires assessment to rule out fractures or significant soft tissue damage. A proper diagnosis is crucial for effective treatment and preventing long-term complications.
Self-Care and Prevention
Managing knee pain when squatting involves self-care and preventive measures.
Resting the affected knee and modifying aggravating activities is a primary step. Reduce or stop movements to allow injured tissues to heal. Gradually reintroduce activities as pain subsides to prevent re-injury.
For acute pain and swelling, the RICE method (Rest, Ice, Compression, Elevation) is recommended. Apply ice packs for 15-20 minutes daily to reduce inflammation and pain. Compression minimizes swelling, and elevating the knee reduces fluid accumulation.
Gentle stretching and strengthening exercises support knee health and prevent future pain. Strengthening surrounding muscles—quadriceps, hamstrings, and glutes—stabilizes the joint. Improve hip mobility and core strength for better squat mechanics. Perform these without exacerbating pain, ideally under professional guidance.
Proper squat form is fundamental for preventing knee pain. Keep feet shoulder-width apart, toes slightly forward or outward. Initiate by pushing hips back as if sitting, ensuring knees track in line with toes and do not collapse inward. Maintain a neutral spine, engage your core, and keep your chest upright. Squat only to a depth where good form and no pain are maintained.
Always warm up before exercise and cool down afterward. Warm-ups prepare muscles and joints, increasing blood flow and flexibility. Cool-downs help muscles recover and reduce stiffness.
Gradually progress squat intensity, duration, or weight. Avoid sudden increases in training load, which can overload tissues and lead to injury. Allow your body to adapt slowly to increased demands to prevent overuse injuries.
Choosing appropriate footwear impacts knee mechanics. Supportive shoes provide a stable base, helping maintain proper alignment and distribute pressure evenly up the kinetic chain to the knees. While beneficial, these self-care tips are not a substitute for professional medical advice if symptoms persist or worsen.