Why Do My Knees Hurt When I Squat?
Squatting is one of the most natural movements our bodies can perform, yet for many, it becomes a source of discomfort. If you’re someone who dreads the thought of squatting because of the sharp sting or dull ache in your knees, you’re not alone. But the bigger question is why is this happening, and what can be done about it?
Let’s explore the possible causes, symptoms, and solutions to knee pain during squats, and how you can find the right knee pain treatment in Bangalore.
Is Knee Pain During Squats Normal?
A little muscle soreness after squatting is common, especially if you’re new to the workout or just pushed harder than usual. But persistent or sharp knee pain during squats isn’t something to ignore. It often signals an underlying issue that needs attention.
What Are the Common Knee Pain Causes?
- Poor Form: The most common culprit behind knee pain during squats is incorrect form. Knees going too far forward over your toes, heels lifting off the ground, or a rounded lower back can all strain your knees unnecessarily.
- Weak Muscles or Imbalances: If your glutes, hamstrings, or quads are weak, your knees take on extra stress. Similarly, if one muscle group overpowers another, it leads to imbalance and discomfort, especially inner knee pain.
- Joint Issues: Conditions like patellofemoral pain syndrome, meniscus injuries, or osteoarthritis can cause or worsen knee pain during squats. These issues may require specific knee pain treatment.
- Previous Injuries: A history of ligament tears or fractures may leave your knee joint unstable. Without rehab, activities like squatting can flare up old injuries.
- Improper Footwear: Wearing worn-out shoes or lacking arch support during squats can disrupt your knee alignment. In some cases, using a knee cap for knee pain might help during workouts, but it’s not a permanent fix
Inner Knee Pain? Here’s What It Might Mean
Inner knee pain (medial knee pain) during squats often points to issues with the medial meniscus, MCL (medial collateral ligament), or strain due to tight adductors and hamstrings. It can be worsened by exercises with poor alignment, such as knees caving inwards during squats.
Ignoring inner knee pain can delay recovery and increase the risk of further damage.
What Are the Best Exercises for Knee Pain?
If you’re dealing with mild to moderate discomfort, here are some exercises for knee pain that can provide relief and rebuild strength:
- Glute Bridges: Strengthens the hips and glutes, reducing load on the knees.
- Quad Sets: Helps re-activate the quadriceps without joint movement.
- Clamshells: Great for strengthening hip stabilizers and avoiding inward knee collapse.
- Wall Sits: A controlled way to build endurance in quads and glutes without dynamic pressure.
- Heel Slides: Improves mobility and joint circulation without stressing the knees.
Note: Always consult a professional before starting exercises if your knee pain is persistent or worsening.
Do I Need to Wear a Knee Cap for Knee Pain?
Knee caps or braces can offer temporary support during workouts or while recovering from an injury. But they are not a substitute for proper rehab or treatment. Relying on them too long without addressing the root cause can lead to further issues.
If you’re unsure, a consultation with a physiotherapist at a trusted clinic like BSI Physiotherapy can guide you on whether a knee cap is right for your condition.
Knee Pain Treatment: What Are My Options?
- Professional Assessment: The first step is understanding your knee pain causes through a detailed evaluation of movement patterns, joint health, and muscle imbalances.
- Manual Therapy: Techniques like soft tissue release, joint mobilizations, and trigger point therapy can reduce stiffness and improve mobility.
- Strength & Conditioning: Rehabilitation often includes exercises for knee pain to strengthen weak muscles and correct compensatory movement patterns.
- Electrotherapy & Modalities: For acute cases, using modalities like ultrasound or TENS can offer short-term pain relief.
- Posture & Gait Correction: How you walk or stand can heavily influence your knees. Addressing postural issues is key in long-term management.
Why Choose BSI Physiotherapy for Knee Pain Treatment?
With a reputation for personalized care and evidence-based treatment plans, BSI Physiotherapy is one of Bangalore’s most trusted centers for knee pain treatment. Their approach combines in-depth movement analysis, cutting-edge modalities, and progressive rehab protocols tailored to your lifestyle and goals.
Whether you’re a sportsperson, a working professional, or someone trying to regain everyday comfort, the therapists at BSI Physiotherapy work closely with you from pain relief to full recovery.
Their highly skilled team also emphasizes educating patients about sustainable self-care, ensuring the results are long-lasting. From inner knee pain to post-injury rehab, their expertise covers a broad range of conditions effectively.
BSI Physiotherapy: Experts in Knee Pain Treatment
BSI Physiotherapy, located in Bangalore, offers specialized care for individuals suffering from all types of knee pain. Known for its patient-first approach, BSI is equipped with experienced physiotherapists who perform detailed assessments and create customized rehab plans. Whether your pain stems from overuse, poor movement habits, or post-injury complications, the team ensures a structured recovery. They emphasize functional mobility, progressive strengthening, and long-term prevention. With modern equipment and a holistic treatment strategy, BSI Physiotherapy is a go-to destination for anyone seeking knee pain treatment in Bangalore. Patients are guided every step of the way, from understanding the root causes to building confidence in movement again.
Simple Things You Can Start Doing Today
- Warm up thoroughly before squatting or any lower body workout.
- Focus on form, not just the weight you lift.
- Add mobility drills to your daily routine
- Strengthen your hips and glutes to ease pressure on the knees.
- Don’t delay seeking help if you’re in pain early intervention is key.
Conclusion: Your Knees Deserve Better
If you’re constantly asking yourself, “Why do my knees hurt when I squat?” that’s your body asking for help. Whether it’s inner knee pain, form related issues, or something deeper, ignoring the signs will only make things worse.
Let your journey toward pain-free movement begin today. Book a professional assessment and explore tailored knee pain treatment options at BSI Physiotherapy, Bangalore’s trusted name in rehabilitation. Don’t wait for pain to become a permanent part of your life act now and move better with BSI Physiotherapy.