What defines knee pain when squatting?
Knee pain when squatting can occur both in an acute setting, with improper form or technique, or perhaps more chronically with overuse and repetitive injury.
What are the symptoms of knee pain while squatting?
The most common symptom is pain just below the kneecap, although that is not the only possibility. Other potential symptoms include:
If you have knee pain when squatting then it is also quite common to have knee pain with stairs, walking down hill or getting up and down from a chair.
What causes knee pain when squatting?
Knee pain from squatting usually occurs when there is significant repetition of movement, such as a factory worker who repeatedly lifts boxes off the ground. Added weight when lifting increases the likelihood of knee pain when squatting. Knee pain when squatting can occur acutely in situations like the gym with either too much load or poor technique.
Another issue is patellofemoral pain syndrome, when there is some type of maltracking of the patella as it moves through its range.[1] It is referred to as “runner’s” or “jumper’s” knee. It is caused by overuse in sports, injury, or muscle imbalances.[2]
Other possible causes are the following:[3]
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Patellar tendonitis - pain at the base of the kneecap and may also lead to swelling or a burning sensation in the knee cap.
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Osteoarthritis - usually causes morning stiffness for less than 30 minutes in one knee, swelling, muscle weakness, and snapping or popping sounds (crepitus).
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Injury or trauma - can cause localised pain and swelling.
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Joint inflammation - symptoms include swelling, redness, warmness to the joint, and fatigue with loss of appetite.
Home remedies
If you have experienced trauma to your knee, make an appointment with your doctor to rule out a fracture or other serious situations. If you have pain in movement, especially in squatting, home remedies are advised.
Change your activity
Assess the movement in your daily life. If any activity aggravates the pain in your knee, especially squatting, it is time to modify or change your exercise or daily routine to ease the pain. In considering stopping an activity temporarily, it can reduce your discomfort.
If resting or limiting the movement is not an option, switching to cross-training is recommended because it does not tire out the joints. Low impact options include swimming, aqua aerobics, and cycling.
R.I.C.E.
The R.I.C.E. method involves rest, ice, compression, and elevation. The mnemonics are composed of:
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Rest by stopping activities that hurt your knees; rest will help heal the area. You should avoid everyday situations where you need to put weight on your affected knees.
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Ice or apply cold packs to your knees for about 20 minutes several times throughout the day. The application of ice should not be directly ono your skin to prevent burning; therefore, covering the pack with a light towel or blanket is necessary.
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Compression is essential to reduce swelling in the area, and you can use elastic bandages. You can find bandages in most drug stores or supply centres. They can be wrapped around your knees firmly but not too tight so that it constricts blood flow to your lower limbs, and be sure to leave a hole for the kneecap.
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Elevation of the knees is also advised, and you can do this by lying down and propping your knee up on pillows, so they rest higher than your heart.
Heat
Heat is applied in conditions related to chronic problems like arthritis or stiffness experienced in your joint. It improves the flow of blood and oxygen to your knees, but it risks increasing swelling and inflammation. A store-bought heating pad is available, or you can do it yourself with items in your home, from rice in a sock to wet towels in a grip seal bag.
Medication
Over-the-counter (O.T.C.) medications are good for reducing pain, while non-steroidal anti-inflammatory drugs (NSAIDs) are preferred for decreasing discomfort and inflammation. Examples of medications are ibuprofen and naproxen.
There are other O.T.C. pain-relief methods available, including creams and gels. These are for those who are unable to take NSAIDs. Speak to your doctor for advice on the right medication for you.
Diagnosis
If home remedies do not alleviate the pain, it is best to book a visit with your physician. The typical questions and assessment involve any injury, health history, when it started, the duration and frequency, and if any activities aggravate or relieve the pain.
Other questions from the consultation may include: if there are any new activities you have done, as in a sports activity, or whether you have had longer training hours or any changes to your activity.
In addition to this, a physical exam will be conducted to assess the range of motion, swelling, grinding or other symptoms of knee pain. They will instruct you to do certain activities and movements, from bending your knee, walking, or assessing the overall movement of your knee, to see what positions cause the most pain.
Then, they may suggest imaging, such as an X-Ray, if they suspect any severe issues like fractures or a misalignment of the kneecap.
Treatment of knee pain
Physiotherapy is a non-invasive form of treatment for knee pain. Exercises will revolve around strengthening your movement. If it is a specific condition, like the patellofemoral syndrome, the goal is to prevent the inward movement of the knee during a squat.
Custom orthotics are another option you may explore with your doctor or podiatrist. These are devices that fit into your shoes to improve the alignment of your feet and the whole leg when walking or doing activities. In severe cases, an individual may have surgery.
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Arthroscopy is a surgical procedure that involves inserting a thin device with a camera (arthroscope) into the knee to look for and correct the damage.
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Realignment of the knee cap or relieving the pressure from the cartilage is a more invasive surgery.
Recovery
The amount of recovery time required for a knee injury, or pain, is directly dependent on its severity, time of your rest, and the treatment you choose. Some individuals get better with rest and home remedies, and others with physiotherapy sessions to work on imbalances in the muscles. If surgery is done, it could take months to heal.
Prevention of knee pain
It is best to do squats correctly to prevent knee pain. Follow these steps to do them without injuring yourself.
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Start by standing with your back against the wall, with your feet about a shoulder-width apart. The heels should be at least 45cm away from the wall, and the knees aligned to the heels.
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Take a deep breath and squat as you exhale. Sit down with your buttocks as far as you can without dropping them below the knees. Ensure that your knees are aligned with your heels in this position.
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In returning to the original position, tighten your core and flatten your back against the wall.
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Inhale as you slowly stand. Place the force on your heel to use the muscles at the back of your legs.
It is also good to do the activity in front of a mirror to see your form. If you are in a gym or a sports centre, it is best to ask the trainers to watch your squat and identify if you need to modify the movement.
Other tips you can do in daily include the following:
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Ease up on the activity, especially if it causes pain in your knee. Pain when squatting may be due to overuse. Resting may help you avoid injury and heal faster.
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Lose some weight to decrease the pressure on your knees.
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Regular exercise is necessary to keep your muscles and bones strong and gradually increase the activity to avoid injury.
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Do a warm-up and cool down when doing any athletic activity.
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Wear orthotics to keep the alignment of the knees of your leg in check. People with flat feet or high arches are prone to injuries, especially knees. These devices can be prescribed or found over the counter.
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Do strength and stretching in your exercise routine.
Outlook
Home treatments can be beneficial for pain relief. Do not disregard the pain because it can be an underlying problem that needs medical attention.
Always treat yourself with care, incorporate tips for prevention into your routine, and you will be able to do your favourite activities in no time.
