Do your knees hurt when you squat and you’re wondering why?
Oftentimes, knee pain during and after squats has nothing to do with technique. Whether is tightness or pain during/after your workout, it’s a sign that something is going on!
Sports physiotherapists regularly assess, diagnose and address squat-related injuries and pain.
Keep reading as we reveal some of the common causes knee discomfort when squatting.
What Is A Squat?
A squat is an incredibly functional and effective exercise to help build strength, power and endurance.
It involves a person lowering their hips and driving them backwards, before sitting into a squat position and then returning to an upright standing position.
There are a huge number of squat variations – bodyweight squat, goblet squat, front squat, back squat and so on!
But, like any exercise, pain and injury from squatting can frequently arise.
Knee Pain with Squatting
A common complaint you may see a physiotherapist for is knee pain with squatting.
Sure – squat technique can definitely play a part in abnormal symptoms.
However, from our experience our clients normally present with a great technique and the pain is the result of something else!
Why Do My Knees Hurt When I Squat?
There are a multitude of reasons why you are experiencing pain with squatting.
Some of the common causes include:
- Glute weakness/imbalances (this causes the dreaded knee valgus!).
- Muscle tightness – e.g. Glutes, TFL, Quads.
- Reduced Hip/Knee/Ankle mobility
- No or lack of appropriate warm up.
- Sub-optimal technique for YOUR Body Structure.
- Patellofemoral Pain Syndrome.
How Do I Fix My Squatting-Related Knee Pain?
In most cases, you should be able to fully resolve your squatting-related pain.
The most challenging part is identifying what is causing your symptoms, addressing these problems, and implanting a personalised rehab program to fix the issues now AND prevent them in the future!
At RRP Physiotherapy we can identify and provide you with all the tools you need to get back to pain-free squatting in the most time-efficient way!
In the meantime, we recommend trying these strategies (in this order!) before you squat:
- Light dynamic stretching
- Activate your Glutes before you squat with a Loop Band (e.g. sidelying leg raises, glute bridges, crab walks etc.) – 30 reps of each exercise!
- x3 Sets of Warm Up Squats (Back Squat/Front Squat etc.) with a Loop Band on!
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If a little niggle, or serious injury is stopping you from reaching your potential and performing at your best, then the trusted team at RRP Physiotherapy can help.
We develop customised treatment plans for people of all walks of life and sporting abilities, including professional athletes.
Our team has a strong background in exercise rehabilitation and is obsessed with health and fitness. But rest assured, we also treat non-sporting injuries like workplace injuries, chronic diseases, musculoskeletal imbalances, body stiffness and much more.
We are located at North West Physiotherapy Everton Park – one of North Brisbane’s most reputable Physiotherapy clinics.
RRP Physiotherapy accepts Private Health Insurance (via HICAPS), and bulk-bills WorkCover, DVA (White/Gold Cards) and GP Management Plans (EPCs). Plus, you don’t need a referral to come and see us!