Pain In Knees When Squatting
Common reasons why squatting may cause knee pain –
Incorrect squatting form, if you work out with the wrong technique. To squat correctly, stand with your feet shoulder-distance apart, then bend your knees as though you’re going to sit in an invisible chair. Keep your knees above your heels, not your toes. Lower yourself to a comfortable level, never dropping your buttocks below knee height. To return to a standing position, press down on your heels. For balance, reach your arms out forward. Runner’s knee, or patellofemoral pain syndrome, may make the front of the kneecap ache, especially while squatting. Arthritis, which may cause pain, stiffness and swelling in the knees, making it difficult to squat or bend comfortably. Knee injuries, whether sprains, tears or tendonitis, may make it painful to bend and squat.
Are deep squats bad for your knees?
Are Squats Safe for Knees? – A review of research on this topic found that squats can be beneficial for knees and, when attempted properly, can strengthen the knees. The review also suggests that deep squats that go to 90 degrees and beyond it should not contribute to any knee pain or damage to the knee joint compared with half and quarter squats.
- This is because the knee displaces the additional tension incurred during a deep squat, ensuring that the weight is balanced throughout the knee and surrounding tissue.
- A practice of deep squats may also be great for preventing knee injury.
- However, for those with knee injuries or degeneration, such as from osteoarthritis, deep squats may need to be avoided or modified to help protect the knee.
Still, research suggests static (long hold), low-angle squats can be beneficial even for those with arthritis. Squats are also often part of a rehabilitation plan after injuries and can be safe when done gradually and with professional guidance.
Why can’t I kneel to squat?
Weak Hips – This is the most common issue I come across. The hip, specifically the gluteal muscles, don’t support the knee sufficiently to allow for a proper squat. The knee is a ‘hinge joint’ and just wants to bend and straighten essentially. When the hips can’t keep the knee steady in place, the knees can cave-in. The photo above shows on the right, an individual that would likely have weaker hips than the individual on the left. THE FIX! A great way to fix this is to strengthen the gluteal muscles. That includes the series of exercises below:
When I squat my knee feels like it needs to pop?
Simple stretch to pop your knee –
- Take the pressure off your knee by sitting down.
- Extend your leg straight in front of you and point your toe upward.
- Raise your leg up as high as it can go. Bend your knee in and out toward the rest of your body until you hear a pop.
There are two types of knee pops:
- Pathological knee pops are those that only you can feel or hear.
- Physiological knee pops are loud enough that everyone can hear.
Knee cracking that’s physiological and frequent is a sign you may need physical therapy or further testing to determine the underlying issue with your knee joint. Your joints are coated in lubricant called synovial fluid, This fluid contains oxygen and nitrogen, among other elements.
Occasionally, the gases from this lubricant can build up and need to be released, causing a “crack” in your knees. But the causes of crepitus aren’t always so straightforward. In fact, researchers are still working to learn more about what causes these popping and cracking sounds in our joints. Bones that break and don’t heal correctly and tendons that catch on the ridges of your bones and muscles as you move are other causes of knee cracking.
As you age, the cartilage in your knees can become worn. This deterioration of your knee joint can cause it to feel “creaky” as bone rubs on bone when you move your knees. Sometimes, pain in your knee joint can be a red flag indicating a knee injury or other developing health condition.
- osteoarthritis of the knee
- ACL injury
- torn or strained meniscus
- bursitis (inflammation of the bursa inside your knee joint)
- iliotibial band syndrome
- plica syndrome
If you’re ever injured and feel a “pop” at your knee at the time of injury, there’s a chance a tendon cracked or a bone fractured. Seek medical attention to see if you need further testing. Make a doctor’s appointment for your knee if you notice:
- redness or swelling around your kneecap that occasionally appears
- fever after exercising or injury
- tenderness or pain when you touch your knee
- consistent pain with walking or jogging
Serious symptoms mean you might need to go to the emergency room. These include:
- inability to bend your knee
- knee popping or cracking at the time of an injury
- intense pain
- swelling that appears without warning or apparent cause
Cracking your knee is safe if pain or injury don’t accompany the sound. Experimenting with joint-loosening exercise, like Pilates and yoga, could make your joints more flexible. You can also ask your doctor for their recommendations. Don’t ever try to crack a joint that’s giving you pain.
How should knees feel when squatting?
Squatting incorrectly – Share on Pinterest A person may have knee pain from squatting if they are performing the move incorrectly. If people are not squatting correctly, they may experience knee pain. Performing this movement incorrectly can put pressure on the knees rather than the thigh muscles and glutes.
Why do my knees feel so weak?
Why are my knees weak and shaky? – Your knees may be weak or shaky due to inflammatory conditions, systemic disease, or other vascular issues (blood clots or deep vein thrombosis). Your knees may also feel weak due to poor blood circulation. Some other causes are:
- Infection in knees
- Knee muscle strain
- Torn ligament
- Not enough physical activity