If you’ve ever felt a twinge or outright pain in your knee after doing squats, you’re definitely not alone. Knee pain after squats is incredibly common, whether you’re new to lifting or a seasoned pro. That pain can be enough to completely derail your workout and maybe even make you want to give up on squats altogether.
But understanding why your knees hurt is key to fixing the problem and getting back to squatting pain-free. Ignoring it can lead to more serious issues down the road, so prevention and proper care are essential for keeping your knees healthy long-term.
This article will break down the anatomy of your knee, explore the most common causes of pain, offer practical solutions you can implement right away, and outline preventative measures to help you squat without discomfort.
Your knee and squats
Your knee is a complex joint made up of the femur (thigh bone), tibia (shin bone), and patella (kneecap). Strong ligaments, like the ACL, PCL, MCL, and LCL, hold these bones together. Cartilage, called the menisci, cushions the joint.
When you squat, your knee acts like a hinge. It bends (flexion) as you lower and straightens (extension) as you stand. Ideally, your muscles should be working together to spread the stress evenly across the joint.
The muscles around your knee—quadriceps, hamstrings, glutes, and calves—are vital for stability. If some of these muscles are weak or tight, it can throw off your alignment and put extra stress on your knee.
Understanding Knee Pain
It’s important to know that knee pain can be acute or chronic. Acute pain comes on suddenly, usually because of an injury. Chronic pain develops over time and sticks around.
The pain may originate inside the knee, maybe in the meniscus or a ligament. But it can also be “referred” pain, meaning it’s coming from somewhere else, like your hips or ankles.
Getting the right diagnosis is key to finding the best way to treat your sore knee.
Common Causes of Knee Pain After Squats
So, your knees are aching after squats? Let’s troubleshoot. There are several reasons why you might be experiencing knee pain after this popular exercise.
Squatting Incorrectly
Form is everything. When squatting, your knees should track over your toes, your back should be straight, and your weight should be evenly distributed across your feet. Common form errors that can lead to knee pain include your knees caving inward (known as valgus), excessive forward knee movement, and rounding of your back. It’s also important to “load” the hips by hinging backward, which helps engage the correct muscles.
Weak Glute Muscles
Your glutes play a crucial role in stabilizing your hips and knees. Strong glutes prevent your knees from rotating inward during squats. When your glutes are weak, other muscles have to compensate, which increases the stress on your knees. Remember to hinge backward during the squat to load some pressure into those glutes.
Limited Ankle Mobility
Ankle mobility significantly impacts your squat mechanics. If you lack sufficient ankle dorsiflexion (the ability to bring your toes toward your shin), your knees may be forced to compensate, leading to pain. You can assess and improve your ankle mobility with kneeling ankle stretches.
Too Little Movement During the Day
Believe it or not, a sedentary lifestyle can contribute to knee pain. Prolonged sitting can lead to muscle imbalances and decreased joint lubrication. Make sure you incorporate regular movement and stretching throughout the day. Simple activities like walking and stretching can significantly improve your joint health.
Osteoarthritis
Osteoarthritis, a degenerative condition affecting the cartilage in your knee joint, can cause pain and stiffness. Squats can exacerbate these symptoms by putting additional stress on already damaged cartilage.
Knee Injuries
Finally, existing knee injuries can certainly cause pain during squats. These injuries might include meniscus tears, ligament sprains (ACL, MCL), patellar tendonitis, and patellofemoral pain syndrome. If you suspect you have a knee injury, it’s crucial to seek medical attention. Proper diagnosis and treatment are essential for recovery.
Symptoms of Knee Pain After Squats
If you feel pain in your knee after doing squats, you might experience:
- Sharp pain
- A dull ache
- Stiffness
- Swelling
- Clicking or popping
- Instability
Pay attention to when you feel pain. Pain during your squats, right after you squat, or even a day or two later could point to different problems. Don’t ignore pain! It’s a signal that something isn’t right, and pushing through it can lead to injuries that are more serious.
Expert solutions for knee pain after squats
So, what can you do about knee pain after squats? Experts suggest a few different approaches, from simple stretches to physical therapy.
Stretching and strengthening methods
It’s a good idea to have a well-rounded exercise program that includes stretches and exercises that strengthen all of the big muscle groups surrounding your knees.
Some specific exercises you might want to consider include:
- Glute bridges
- Squats (performed with good form)
- Lunges
- Hamstring curls
- Leg extensions
You’ll also want to stretch regularly to keep your hips, knees, and ankles flexible. Some stretches to try:
- Hip flexor stretch
- Hamstring stretch
- Calf stretch
- Quad stretch
Some other exercises that can help, according to physical therapists and trainers, include:
- Touchdown squats
- Clamshells
- Monster walks
- ATG split squats
- Assisted squats with heels up
- Kneeling ankle stretch
Pain management
For acute knee pain, experts recommend the RICE protocol: Rest, Ice, Compression, and Elevation.
OTC pain relievers such as NSAIDs (nonsteroidal anti-inflammatory drugs) may offer some temporary relief, as well. Be sure to follow the dosage instructions on the package.
Knee sleeves or braces may provide some support, but it’s best to use these with guidance from a physical therapist or other trained professional.
Physical therapy
A physical therapist can diagnose and treat knee pain. The therapist will look at the underlying cause of your pain and then develop a treatment plan tailored to your specific needs.
Some common physical therapy interventions include manual therapy, therapeutic exercises, gait training, and instruction in proper body mechanics.
How to prevent knee pain after squats
There are several things you can do to keep your knees healthy if you squat regularly:
- Warm up and cool down. Do some light cardio and dynamic stretching before you squat. Do static stretches when you’re done.
- Improve your flexibility and mobility. Stretch your legs, hips, and ankles often.
- Increase intensity slowly. Add more weight or reps gradually.
- Listen to your body. Stop if you feel a sharp pain.
- Maintain a healthy weight. This will take some of the pressure off of your knees.
- Get professional guidance. A physical therapist or fitness expert can show you the right way to squat and help you avoid injuries.
When to see a doctor
Knee pain after squats is usually nothing to worry about. However, some symptoms warrant medical attention. See a healthcare provider if:
- Your pain is severe.
- You can’t put weight on the leg.
- Your knee swells dramatically.
- Your knee feels unstable.
- Your pain lingers even after home treatment.
Getting a diagnosis and treatment early on is key to preventing chronic pain and disability. Don’t wait if something feels seriously wrong.
Closing Thoughts
Knee pain after squats doesn’t have to be inevitable. With the right approach, it’s often preventable and manageable. The key is understanding that pain is a signal, and addressing the underlying cause is crucial.
Instead of just popping pain relievers, focus on strengthening the muscles around your knee, improving your flexibility, and diligently correcting any errors in your squat form. Small adjustments can make a huge difference.
Take proactive steps to protect your knees. By incorporating the tips and recommendations discussed here – from warming up properly to choosing the right squat variation for your body – you can squat without pain and achieve your fitness goals. Listen to your body, be patient with your progress, and remember that consistent effort is the best way to keep your knees happy and healthy.
FAQs
Is it normal for knees to hurt after squats?
Some muscle soreness is normal after exercise. But sharp or stabbing pain, or pain that lasts for more than 72 hours, might be a sign of a problem.
How do you relieve knee pain from squats?
Rest, ice, compression, and elevation (RICE) can help. You might also try OTC pain relievers. Focus on gentle stretches and exercises when the pain subsides.
Should I stop exercising if my knee hurts?
If the pain is intense, stop and see a doctor. If it’s mild, you may be able to modify your workouts by reducing the depth of your squats, lowering the weight you’re lifting, or switching to a different exercise altogether.