Knee Hurts When Squat Down

Many people include squats in their regular workout regimens to strengthen and tone their legs, hips, thighs and buttocks. Although squats can be a helpful part of your workout regimen, doing them incorrectly or with bad kind can possibly result in a variety of knee injuries. Considering that lots of knee injuries have similar symptoms, consult your doctor if you experience knee pain or discomfort to identify suitable treatment.

Main Causes

Knee Hurts Because of Patellar Tracking Disorder

Patella tracking disorder occurs when your kneecap, or patella, moves out of place when your leg flexes or corrects the alignment of. This can cause discomfort or pain when you squat, go down stairs, sit for a very long time or stand after sitting. A patella tracking condition can also cause popping or grinding when you flex or straighten your leg and a sensation that your knee can not support your body’s weight. You can frequently treat mild patellar tracking problems at home by taking a break from squatting and other activities that cause knee pain. Ice the knee area and take non-prescription pain medications. Ask your doctor for exercise recommendations that can help stretch and strengthen your knees and legs.

Knee Hurts When Squat Down Because of Meniscus Tear

A meniscus tear can cause sharp pain along your inner knee when you twist or squat. A meniscus tear occurs when you compress or twist your knee joint, which can then pinch the meniscus– or knee cartilage– and rip it. Symptoms vary according to the severity of the tear and might include fluid on the knee, tightness, and capturing or locking of the knee area. Although you can often relieve the pain caused by this injury with ice, wrap, movement and anti-inflammatory medications, you may need surgery to repair the tear. Check it with your doctor.

Knee Hurts When Squat Down of Knee Sprains

Motions or activities that cause quick or unexpected twisting of the knees, such as running, crouching, jumping and landing or changing instructions suddenly, can extend or tear the ligaments in your knees. The ligaments help support your knees by keeping the joints and bones lined up, which enables you to twist, walk and turn, according to In addition to knee pain, sprains may likewise cause bruising or swelling in the knee area when the injured ligament bleeds into the knee joint. Treatment includes controlling the pain and swelling through rest, ice, compression and elevation, then doing gentle exercises to assist your knees heal.

Symptoms: pain during exercise and activities that consistently flex the knee, such as climbing stairs, running, jumping, or squatting.

Symptoms: pain during exercise and activities that consistently flex the knee, such as climbing stairs, running, jumping, or squatting.

There are 5 typical errors I have determined in individuals whose knees hurt squatting

Simply among these errors suffices to feel knee pain during squats:

  1. Weight on the toes: This happens a lot when using excessive weight which tends to pull your body too far forward. Other times it’s simply a lack of awareness of how to distribute one’s body weight.
  2. Hips & knees move on while crouching: This is a huge factor the majority of people’s knees hurt crouching and an example of bad movement mechanics and/or tight hamstrings.
  3. Thighs and lower back muscles doing the majority of the work: This occurs when the core, glutes and hamstrings are weak. When you lack appropriate core and hip strength muscle imbalances typically lead to the quadriceps and lower back over working. This is one of the main reasons for knee pain during squatting.
  4. Abs and hips are weak: These muscles need to be effectively strengthened in order to get rid of knee and lower back pain.


Include routine strengthening and stretching exercises in your workout routine to minimize your risk of knee injuries. Start your exercise program slowly and construct its intensity as your stamina and strength improve. Replace your exercise shoes before the cushioning wears to decrease the strain on your knees and legs. Preserve a healthy weight– obesity or excess weight can increase your chances of knee injuries.



Updated: August 5, 2016 — 9:28 am

The Author

Reyus Mammadli

Healthy lifestyle advisor. Bachelor Degree of Medical Equipment and Electronics.
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