Knee Pain While Squatting? Here's What to Try!
You’re picking up toys off the floor, trying to sit down without bracing yourself, or maybe hitting the gym for leg day—and then bam, that sharp pinch or pain in your knee hits the moment you try to squat. Whether it’s a bodyweight squat at home or loading up the bar at the gym, that knee pain is making things feel impossible. Sound familiar You’re not alone. Squatting is part of our daily lives—even outside the gym—and when it hurts, it can really hold you back. Let’s talk about why that’s happening and what you can do about it.
3 Common Causes of Knee Pain While Squatting:
1. Patellar Tracking Issues
If your kneecap (patella) isn’t gliding smoothly during movement, it can create irritation, pain, or even a popping sensation. This is often tied to tight or imbalanced muscles around the knee and hip.
2. Quad or Hamstring Deactivation
When major muscle groups aren’t activating properly, your knees end up doing the heavy lifting, literally! This causes strain and discomfort during squats and other knee-dominant movements.
3. Hip Mobility or Weakness
Tight hips or weak glutes can throw your squat mechanics out of alignment, forcing your knees into awkward angles that create stress and pain over time.
Here’s What to Try Instead:
Check Your Form: Keep knees aligned with your toes, feet planted firmly, and spine neutral. Watch out for inward knee collapse and excessive forward leaning.
Do a Proper Warm-Up: Start with mobility drills like hip openers, quad rolling, and hamstring stretches. Loosening up tight tissue around the knee can make a big difference.
Activate Before You Load: Add glute bridges, wall sits, or resistance band walks before you squat. Waking up those key muscles helps protect your joints.
Still having trouble squatting without pain? There may be something deeper going on. We’re here to help. Book your knee assessment at Avant Chiropractic today, and let’s get you back to squatting, bending, and moving without pain - both in the gym and in daily life!
