Squatting is one of the most commonly used movements in daily life and in physical exercise programs. Sitting, getting up from a chair, picking up objects from the floor, and climbing stairs are activities that require movement patterns similar to squatting.
Therefore, feeling knee pain during this movement can cause concern and even lead some people to avoid exercise. However, pain does not always indicate a serious injury.
Understanding the possible causes is the first step in finding an appropriate solution.
Why does the knee hurt when squatting?
During a squat, the forces acting on the knee joint progressively increase as knee flexion increases.
This is completely normal. The problem arises when the tissues’ ability to withstand these loads is less than the demand required by the movement. Several factors can contribute to this process.
- Patellofemoral Pain Syndrome
One of the most common causes of pain when squatting is patellofemoral pain syndrome. This condition usually causes pain in the front of the knee, behind or around the patella (kneecap). Symptoms generally worsen during activities such as:
- Squats;
- Climbing and descending stairs;
- Running;
- Sitting for long periods.
Scientific literature suggests that factors such as reduced load absorption capacity, changes in motor control, and increased demand on the patellofemoral joint may be involved.
Patellar Tendinopathy
Patellar tendinopathy is another condition frequently associated with pain during squatting.
It occurs mainly in people who perform activities involving jumping, running, or strength training.
The pain is usually located in the lower region of the patella, where the patellar tendon connects to the bone.
In the initial stages, discomfort may only occur during exercise. As the condition progresses, pain may also appear during daily activities.
- Training Overload
Not all knee pain is related to a specific injury.
Often, the problem is related to an excessive increase in training load.
Some examples include:
- Increasing the weight of exercises too much;
- Increasing training volume rapidly;
- Training without adequate recovery periods;
- Returning to exercise after a long period of inactivity.
When the applied load temporarily exceeds the tissues’ capacity to adapt, pain may arise as a sign that adjustments are needed.
- Muscle weakness and movement control
The knee depends on the coordinated action of several muscle groups to function properly.
Quadriceps, glutes, calves, and trunk muscles help control movement and distribute the forces produced during squatting.
Studies show that individuals with patellofemoral pain frequently present strength deficits and alterations in movement pattern, although the relationship between these factors and pain is complex and multifactorial.
Is squatting bad for the knee?
This is one of the most common questions.
The short answer is: no.
When performed correctly and respecting individual capacity, the squat is considered a safe and efficient exercise for strengthening the lower limbs.
In fact, rehabilitation programs for various knee conditions frequently use variations of the squat as part of the treatment.
The problem is usually not in the exercise itself, but in how it is performed or the amount of weight used.
What can help?
The most commonly used strategies to reduce pain during squats include:
- Temporarily adjusting the training load;
- Modifying the range of motion;
- Improving the progression of exercises;
- Strengthening the muscles of the lower limbs;
- Working on gradual load tolerance.
The best approach depends on the cause of the pain and the individual characteristics of each person.
- Putting science into practice
If you feel discomfort when squatting, strengthening the muscles that support the knees and hips may be part of the solution.
Structured exercise programs are often used to improve the load-bearing capacity of tissues and increase the function of the lower limbs.
👉 Check out this exercise routine focused on strengthening and physical conditioning:
When to seek professional help?
It is recommended to seek professional evaluation when:
- Pain persists for several weeks;
- There is significant swelling;
- The knee locks or catches;
- There is a feeling of instability;
- Daily activities are being limited.
A proper evaluation can help identify the factors contributing to the symptoms and guide the most appropriate treatment.
Conclusion
Knee pain when squatting can be related to different factors, including patellofemoral pain syndrome, patellar tendinopathy.
Referências
Crossley KM, van Middelkoop M, Callaghan MJ, Collins NJ, Rathleff MS, Barton CJ. Patellofemoral pain. Br J Sports Med. 2016;50(4):247-250.Collins NJ, Barton CJ, van Middelkoop M, Callaghan MJ, Rathleff MS, Vicenzino B, Davis IS, Powers CM, Macri EM, Hart HF, Crossley KM. 2018
Consensus statement on exercise therapy and physical interventions for patellofemoral pain. Br J Sports Med. 2018;52(18):1170-1178.
Lankhorst NE, Bierma-Zeinstra SMA, van Middelkoop M. Risk factors for patellofemoral pain syndrome: a systematic review. J Orthop Sports Phys Ther. 2012;42(2):81-94.
Rio E, Kidgell D, Purdam C, Gaida J, Moseley L, Pearce AJ, Cook J. Isometric exercise induces analgesia and reduces inhibition in patellar tendinopathy. Br J Sports Med. 2015;49(19):1277-1283.
Mallows A, Debenham J, Walker T, Littlewood C. Association of psychological variables and outcome in tendinopathy: a systematic review. Br J Sports Med. 2017;51(9):743-748.