Why Do I Have Knee Pain While Squatting?

Introduction:

Squatting is a common position people do in their day-to-day life. People squat when they want to pick things up from the floor, while working out, and while playing sports like basketball, volleyball, etc. During these exercises, one may experience pain or discomfort in the knee region. It can be due to various reasons. This article will explain the causes, remedies, and prevention of knee pain while squatting.

What Are the Possible Causes of Knee Pain While Squatting?

The common causes of knee pain while squatting are,

1. Squatting all wrong.

2. Twisting or spraining the knee.

3. Tendonitis.

4. Knee arthritis

5. Iliotibial band syndrome.

6. Cartilage tears.

7. Patellofemoral pain syndrome.

• Squatting All Wrong - The right way to squat is to sit with legs a little wider than the hip-width, bending the knees, bringing the hip back with chest upwards and shoulder backward. Squatting works the gluteus, thigh muscles like hamstrings and quadriceps, hip flexors, and calves muscles. Doing squats improperly can result in knee pain, and instead of working thigh muscles and gluteus muscles, pressure will be exerted on the knee area.

The most common mistakes made while squatting include placing the knees forward more than necessary, bending forward while squatting, and lifting the heels.

• Twisting or Spraining the Knee - Knees are made of ligaments. Any injury to the ligaments will result in a sprain. Placing more weights on the knee, twisting the knee while squatting incorrectly, and a fall or a hit during sports activities are mainly major causes of knee sprain. A sprained knee will cause pain and swelling. Limping is also another sign of a sprained knee. With a sprained knee, squatting or doing any kind of exercise involving the knee becomes difficult.

• Tendonitis - It is a condition of inflammation of the tendons (a connective tissue that connects muscle to the bone). Tendonitis of the knee is caused by the overuse of the knee during sports or exercises. Athletes are most commonly affected by tendonitis. Obesity, not enough shoe padding, uneven leg muscles, and not properly aligned legs, ankles, and knees are the contributing factors to tendonitis.

• Knee Arthritis - Arthritis of the knee is characterized by the presence of pain, swelling, and stiffness. Arthritis gets worse with age, and there is no permanent cure. Only the symptoms can be controlled.

Cartilage tissue seen around the joints is responsible for producing cushioning effects to the bone. Due to inflammation and age, the cartilage wears out, and the joint (knee) becomes stiff and painful due to decreasing cushion effect.

• Iliotibial Band Syndrome - Iliotibial band is a tendon that runs from the hip to the knee on the lateral side of the leg. The iliotibial band gets inflamed due to constant rubbing against the knee bone. The rubbing happens when the tendon becomes tight. This occurs especially while playing sports and squatting. People who work out without proper stretching are more likely to sustain this injury.

• Cartilage Tears - A rigorous activity resulting in a knee injury can cause the cartilage to tear. Activities found to cause cartilage tears are climbing mountains and stairs, playing sports like football, squatting, bending the knee too much, etc. People affected by cartilage tears will experience symptoms like pain, popping noises in the knee, stiff knees, swelling, and pain while working out. This will usually require surgery and physiotherapy to heal.

• Patellofemoral Pain Syndrome - Also known as runner’s knee, is a pain experienced in and around the knee. It is most common among people who do running and jumping a lot. People suffering from patellofemoral pain syndrome often experience pain while taking the stairs, squatting, and bending the knees. Women are more likely to be affected by patellofemoral pain syndrome.

How to Manage Knee Pain While Squatting?

1. Commonly called RICE which means rest, ice, compress and elevate, it is used to relieve knee pain and swelling. Resting the leg by not doing the activities that elevate pain is essential. Icing the area of pain for 15 to 20 minutes will ease the pain rapidly. Compression using the elastic bandages can be done for the swelling to subside. Tight compression should be avoided, and a small area over the kneecap should be left open. Resting the legs over the pillow such that the legs are above the level of the heart offers good relief. Heat compression can also be done in the case of arthritis.

2. Non-steroidal anti-inflammatory drugs are available to be bought over-the-counter. These medications can help ease the pain and inflammation.

3. Physiotherapy to improve the muscle strength around the knees with mild exercises will be advised by the doctors.

4. In case of severe pain and serious injury, arthroscopy and realignment surgeries are recommended. Arthroscopy involves a thin device inserted into the knee to find and rectify the damage.

How to Prevent Knee Pain While Squatting?

1. Warm-up is mandatory before starting a workout, especially for older people.

2. Squatting has to be done in an appropriate way. To squat, one should stand in a position and gradually sit with the buttocks. During this, the thighs should be parallel to the floor, the back should be straight and should not bend, the buttocks should not be lower than the knee, and the foot should rest on the floor. One should not strain too much in order to prevent injuries.

3. It is always advised to squat in front of a mirror to maintain eye contact.

To prevent the knee from being exposed to injuries causing pain and swelling, the following facts can be considered.

• Discontinue the activity if it causes any discomfort.

• Warm-up and cool-down during exercises should not be avoided.

• Lose the extra pounds to eliminate pressure on the knee.

• Stretching should be done on a daily basis to avoid the stiffness of muscles.

Conclusion

Knee pain is a common condition that can be commonly found with rigorous activities and aging. It is advisable to restrain from the activities causing knee pain. Diagnosing the causative factor and treating the condition in the early stages can prevent the worsening of the pain.