Is Knee Pain Holding You Back?

Article by Campbell Waldron-Smith | Physiotherapist

Knee pain is a common complaint among people who perform squats. Squats are a great way to build lower limb strength and improve overall fitness, but if not performed or loaded correctly, they can also lead to knee pain and discomfort.

One of the main reasons for knee pain during squats is poor load or recovery. When squatting, it’s important to listen to your body to avoid putting excessive stress on the knees. This means keeping form appropriate for you (don’t push into pain, find what works and is comfortable – all bodies are different), adjusting the load to your capacity on the day, and prioritising a controlled, deep squat over a heavier weight.

To address knee pain during squats, it’s important to first identify the underlying cause of the pain. A physiotherapist can perform a comprehensive evaluation to assess your strength, mobility, technique and extra-physical factors to develop a personalised treatment plan to address any issues.

This may involve exercises to strengthen weak muscles, stretches to improve flexibility, advice and education and hands-on techniques to reduce pain. A physiotherapist may also provide guidance on proper squatting techniques, including how to properly align the lower limb for your own individual biomechanics and how to distribute weight during the movement.

It’s important to remember that knee pain during squats should not be ignored or pushed through. Continuing to perform squats with poor technique or through pain can lead to further injury and worsen the problem. Instead, seek the guidance of a qualified physiotherapist (me) who can help you address the issue and safely return to pain-free squatting.

In conclusion, knee pain during squats can be a frustrating and debilitating condition. But with help, we can determine the underlying cause and assist you in recovery. By improving your technique, managing load and recovery, building strength, and reducing pain, we can assist you in safely and effectively returning to squatting.