While squatting is a common form of exercise, you may not realize how often you end up in a squat throughout a normal day. Picking up toys, lifting a box, or playing sports can all leave you in this position. You may have some occasional discomfort with a squat, but when you notice it consistently hurting your knees, it could be a sign of problems with the joint or even things like an injury from a car accident that requires a chiropractor.
Why Your Knees Hurt When Squatting
Knee pain during a squat can have a number of causes, and depending on which one is true in your case, the pain may appear in different areas.
A very common cause is patellofemoral syndrome, which causes pain on the front of the knee near the kneecap. This is often known as runner’s knee or jumper’s knee, as it is caused by overuse of the kneecap during sports in many cases, though it can also be a result of muscle imbalances or an injury. The patella is the kneecap, so people with patellofemoral syndrome may notice pain in that area during running, jumping, kneeling, or squatting.
Other potential causes may include the following:
- Patellar tendonitis, which is marked by pain in the base of the kneecap and can cause swelling or a burning sensation in the kneecap
- Osteoarthritis, which can cause swelling and weakness in the knees, snapping and popping noises during movement, and increased pain upon waking up
- Injury or trauma to the knee that causes localized pain or swelling
- Iliotibial band (IT-band) syndrome, which can cause pain in the upper thigh and hip as well as the knees
- Bacterial joint inflammation, which will often also lead to swelling, redness, and a warming feeling around the joint, along with fatigue and a loss of appetite
Over time, squatting with poor form can also place stress on the knees that causes significant pain.
Preventing Knee Pain
Even with no underlying condition, squatting without proper form can cause pain in the knees. The first thing to do to prevent pain is to ensure your squats are executed correctly. To do so, you should:
- Begin by standing with your back flat against a wall, feet about shoulder-width apart. Place your heels 18 inches away from the wall and keep your knees in line with your heels.
- Take a deep breath, squatting as you exhale, scooting down as far as you can without dropping your bottom below your knees. Your knees should remain in line with your heels at all times.
- When you are ready to stand again, tighten your core muscles and flatten your back against the wall. Inhale as you rise to your original standing position slowly. You should be pushing from your heels, not the balls of your feet, to engage the right muscles in the back of your leg.
It can be helpful to practice in front of a mirror at first so that you can monitor your form.
In addition to practicing squats, there are other ways you can reduce pain in your daily life. Some ideas are:
- If you feel discomfort, ease up on your level of activity. Overuse is a common cause of pain, and rest may help.
- Lose weight in order to reduce the pressure on your knees.
- Keep your muscles and bones strong through exercise, gradually increasing the activity over time.
- Properly warm up and cool down from any athletic activities.
- If recommended, wear orthotics to align your leg or compensate for flat feet and high arches.
- Add strength training into your routine, targeting the leg muscles.
- Incorporate stretching into your daily routine in order to improve any imbalances or tightness.
While squatting is a part of everyday life, do not power through the pain. Try to make reasonable changes that can help, and if they do not work, it may be time to seek medical care.
Treating Knee Pain
If basic home remedies are not helping your pain, visiting a chiropractor is the next step. They’ll begin by discussing your symptoms, any injuries, and your general health status with you. Be sure to provide any information you have about your pain, such as when it started, if it’s consistent or intermittent, what makes it better and worse, and what changes you may have made to your physical activity.
In addition to these questions, a chiropractor will perform a physical exam to evaluate your range of motion, swelling, grinding, and any other symptoms. You may be asked to bend your knee, walk, or move your knee into other positions to see how you respond.
Most pain felt during squatting can be addressed by a non-invasive form of treatment such as physical therapy. You will be given certain exercises to perform aimed at strengthening the muscles that support your knee, focusing on the quadriceps, hamstrings, and hip abductors. For example, those with patellofemoral syndrome will work towards preventing inward movement of the knee during a squat. Your physical therapist may also recommend custom orthotics that are fitted into your shoe, promoting better alignment of the feet and joints.
In serious cases, surgery may be necessary. A common procedure is called arthroscopy and involves a thin device being inserted to the knee attached to a camera, which can be used to look for and correct minor damage. More invasive procedures like realignment may seek to reposition the kneecap or relieve pressure caused by cartilage.
The recovery time for knee injuries will vary widely depending on the cause of the pain, the severity of any damage or injury, and the type of treatment. Some people will recover quickly by simply resting at home and managing their pain, while others will require ongoing physical therapy to work on imbalances at the source of the pain. If surgery is required, recovery could take months.
It is important to follow the advice of your healthcare provider and avoid putting too much stress on an injured knee in order to return to your full level of activity. At AICA Atlanta, our team will work with you to create a recovery plan that meets your needs.