How to Prevent Knee Pain When Squatting
We have all heard of the wonders of doing squats. The benefits are seemingly endless, they tell us! But you may have also discovered a not-so-great side of squats, and that is the common issue of knee pain.
All is not lost, however! Although knee pain may occur with squats, it’s not inevitable for most people. You can learn how to squat without the risk of damage to your knees. It’s just a matter of understanding what is causing the discomfort and how to perform a squat correctly. If you can master these factors, you too can enjoy the advantages of squats – without the pain!
Knee pain can hit at pesky times and when it does, it can interfere in many aspects of daily life. Find out how to prevent knee pain when squatting and how we can help you.
What Are The Benefits of Squats?
There are many reasons why squats can be great to include in your routine. Squats can help with aspects such as:
- Lower body strength.
- Core engagement.
- Bone density.
- Daily functionality and mobility.
- Balance and stability.
- Coordination.
- Hormone regulation.
Why Do I Get Knee Pain When Squatting?
Our knees are complicated body parts containing a labyrinth of crucial ligaments, cartilage, muscles, tendons, blood vessels, and joint elements. Their clever and detailed design allows us to do so much, but it also means many aspects may cause us issues for one reason or another. That is why it is so important to look after them as much as possible.
Knee pain may occur with a squatting action for several reasons. These can be separated into two categories: an underlying condition or injury, and incorrect technique.
Conditions or Injuries That May Cause Knee Pain When Squatting
Several concerns can lead to discomfort when combined with performing a squat. This typically relates to issues regarding cartilage breakdown, soft tissue tears, or inflammation.
Common examples of conditions or injuries include:
- Patellofemoral syndrome, also known as runner’s knee, which involves kneecap alignment and movement issues.
- Osteoarthritis, which occurs when the cartilage that provides cushioning between the bones wears away.
- Meniscus cartilage tears.
- Patellar tendonitis, also known as jumper’s knee, which involves damage to the patellar tendon through force and pressure.
- Bursitis.
- Sporting injuries that cause damage such as ligament sprains, tendon or muscle tears, or fractures.
Incorrect Squatting Technique
Squatting may seem fairly intuitive. Afterall, our bodies are designed to do them, and they play a part in many of our natural day-to-day movements! Unfortunately, people perform squats incorrectly all the time though, and it can lead to issues.
Underlying factors such as chronic conditions, injuries, or weaknesses can influence the way you perform a squat, as well as not understanding the best way to squat. There is actually a lot to keep in mind when squatting to avoid pain. However, once you understand the steps, performing squats can be easy to do.
What Can I Do to Avoid Knee Pain When Squatting?
If you are experiencing pain when performing a squat, seeking professional help may be useful. A comprehensive assessment can identify underlying issues that may be impacting the issue, and we can develop a personalised treatment plan that focuses on improving this.
Some treatment techniques we may utilise include:
- Soft tissue therapy, such as stretching and massage.
- Joint manipulation.
- Strapping and braces.
- Dry needling.
- Shockwave therapy.
Your therapist can develop a personalised exercise program for you. This will focus on relevant areas, such as weak glutes or tight hamstrings, which may be contributing to the problem.
We can also help you learn the most appropriate technique for performing a squat. For example, it is important to be aware of the positioning of your hips, knees, and ankles. When this is wrong, pressure can build up in the knees, which may result in inflammation and wear and tear. Many people let their knees move beyond their feet and their head does not stay in the same plane, which can be significant factors. We can walk you through these steps and help you do your squats more safely and effectively.
Get The Most Out of Your Squats Without Pain
Performing squats can have many benefits. However, these may be overshadowed if your knees start to hurt during or after doing them. If you are having issues with your knees or want to prevent knee pain from occurring, please contact our friendly practitioners at our Epping, Doreen & Balwyn North clinics. We can organise an initial consultation for you and support you to get the most out of your squats!