Knee Pain While Squatting: What You Need to Do
by CMRI | Published on 29/06/2022
You might find yourself squatting throughout the day or while working out. While many people may complain of having knee pain while squatting, in reality, this doesn’t cause any knee pain. Those who squat incorrectly or are suffering from various knee conditions may experience knee pain while squatting. Here we’ve discussed the reasons for knee pain from squatting with one of our best knee replacement surgeons in Kolkata. Keep reading to learn how to prevent knee pain while squatting and more.
What causes knee pain while squatting?
Our knee joint is located between our hip and ankle joints. Any problems with our feet, ankles, hips, or glutes can affect our knees.
However, knowing how to repair knee pain or discomfort from squatting does not have to be difficult. As suggested by our knee replacement surgeon in Kolkata, the following are some frequent conditions that might cause knee pain when squatting:
- Osteoarthritis of the knee is the slow disintegration of the knee cartilage.
- Tendinopathies are abnormal changes in the tendons that connect the muscles around the knee.
- Ligament sprains are strain injuries to the ligaments that surround the knee caused by force, such as a collision or an unnatural twisting motion.
- Tendon or muscle strains are caused by an overworked tendon or muscle fiber that has a tiny or bigger tear.
- A degenerative or traumatic injury to the cartilage beneath the kneecap or inside the knee. Poor technique or muscular patterns can directly cause or contribute to the majority of these injuries.
How can you prevent knee pain while squatting?
Warming up properly before exercising can aid in injury prevention. Warming up the body is especially crucial for older people since muscles lose flexibility and break more easily as they age.
Warm-up by marching on the spot, which mobilizes the joints and increases the flow of blood and oxygen to the muscles. Stretching the legs before and after exercise can also help reduce the likelihood of injury or strain.
To properly squat:
- Begin in a standing stance.
- Maintain a shoulder-width distance between your feet.
- While exhaling, bend the knees and descend the buttocks as if sitting.
- Maintain equilibrium by holding your arms out.
- Ensure that the heels are firmly planted on the ground.
- Keep your buttocks above knee level and only go as low as you can without creating discomfort.
- Maintain parallel thighs to the floor.
- Maintain a straight, neutral back position.
- Check that all of your hips, knees, and toes are pointed forward.
- Return to a standing position by inhaling and pushing down into the heels while keeping the buttocks firm.
Can physiotherapy help with knee pain?
Squatting knee pain can be greatly reduced or eliminated with proper knee physiotherapy. A complete examination will be included in the ideal session to identify weaknesses and the source of the knee pain.
This will lead to a hands-on treatment to relieve pain and loosen tight structures, followed by the prescription of appropriate knee pain exercises. These workouts will be tailored to the individual needs of a patient.
Home remedies that will help you with knee pain:
Make an appointment with your doctor if you've had any knee damage to rule out fractures or other serious conditions.
If you're just suffering from general pain while you squat, you could try treating it at home.
- Keep a journal of your daily movements. If you're in pain, you may need to alter your activities or everyday routine for a while.
- If your discomfort is caused by arthritis or joint stiffness, applying heat to your knee may help.
- Over-the-counter (OTC) drugs may help relieve your discomfort. Nonsteroidal anti-inflammatory medications (NSAIDs) are excellent choices since they relieve both pain and inflammation.
- Massage with a professional massage therapist can help relieve stress in the muscles that surround your joints, providing relief and aiding in the prevention of future injury.
- Allow the knee to rest and avoid putting too much weight on it.
- Apply an ice pack wrapped in a towel to the knee for 20 minutes at a time.
- To help in avoiding swelling, place an elastic wrap or bandage around the knee.
- If feasible, elevate the leg so that the knee is higher than the heart.
Incorporate these tips into your routine and soon your knees will thank you. You can consult our experts if you have any queries related to the same.