If you have experienced persistent knee pain while squatting or knees cracking when squatting, issues may be associated with your cartilage, knee cap, hip flexors, and more. Improper stance/posture can also exacerbate knee pain, leading to sore knees after a workout. 

An Overview of Knee Pain When Squatting

Our bodies are capable of squatting without any discomfort or pain. As we bend our knees, muscle strength, flexibility, and alignment come into play. Problems associated with these factors can exert pressure on the knee joint leading to pain and inflammation. If you notice knees cracking when squatting, it may be due to gas bubbles in the synovial fluid or cartilage wear.

With any physical movement, paying attention to your body and its limitations is key. While squatting itself may not be the direct cause of knee pain post workout, it can contribute to discomfort when combined with musculoskeletal issues or improper form. Factors like joint misalignment, muscle imbalances, and poor mobility can increase the risk of front knee pain after squats, leading to sore knees after a workout. Addressing these underlying causes and learning how to reduce knee pain while squatting can help prevent progressive pain and long-term knee damage.

Possible Causes of Knee Pain When Squatting

Experiencing knee pain while squatting may indicate underlying issues like muscle imbalances, joint misalignment, or overuse injuries. Whether it's pain in the front of the knee after squats, cracking sounds in the knees while squatting, or sore knees after a workout, identifying the root cause is essential for preventing long-term damage. If you frequently experience sore knees after workout, it may be a sign of strain or improper form, requiring adjustments in technique or recovery strategies. Understanding these factors and learning ways to minimise knee pain during squats can help enhance performance and support overall knee health.

Squatting Incorrectly

Poor stance/posture can aggravate knee pain while doing squats. The knee joint might be severely strained when the hips, knees, or ankles are in the wrong position during a deep squat. This pressure causes repetitive friction between the patella and femur, leading to front knee pain after squats. This increased pressure causes repetitive friction between the patella and femur, which can result in knees cracking when squatting.

Good technique involves:

• Placing your knees a hip-width apart.
• Ensuring your weight is spread evenly.
• Being mindful of your upper body and knees.

Maintaining good posture is especially important during your workout (with weights).

Patellofemoral Syndrome (Runner's Knee)

Runner's knee, also known as Patellofemoral syndrome, involves misalignment and movement issues associated with the kneecap. Knee pain while squatting results in the wear and tear of the cartilage on the back of the kneecap. Common symptoms of a runner's knee include knee pain post workout, clicking sensations, redness, and tenderness. The amount of pressure passing through the joint and a lack of synovial fluid increase inflammation and knee pain after squats.  

Patellar Tendonitis

Jumper's knee, also known as Patellar tendonitis, involves damage to the patellar tendon (right below the knee cap). Constant force through the tendon from various physical activities (jumping, kicking, and more) leads to inflammation and tears across the tendon. Hence extra pressure is added to the tendon resulting in severe pain as you squat. This results in sore knees after workout, especially if repetitive stress is placed on the knee joint.

Osteoarthritis

Osteoarthritis is one of the most common forms of arthritis. It arises as the cartilage cushioning the ends of the bones wears off. Common symptoms of this condition include inflammation, stiffness, pain, bone spurs, and tenderness. As you squat, the cartilage gets compressed, increasing friction between the bones. Knee pain while squatting is why most elders find it difficult to squat. 

Tear in Cartilage

A meniscus tear is one of the most common injuries that lead to knee pain during squats. Front knee pain after squats involves damage to the cartilage that forms the knee joint lining. As the knee bends, the cartilage acts as a shock absorber. However, damage to the cartilage subjects the knee to extra pressure leading to severe pain and irritation. A locking sensation and sharp pain are signs of a meniscus tear. 

Iliotibial Band Syndrome (ITBS)

ITBS is signified by pain on the outer side of the knee. During a squat, the thick band running down the outer thigh to the outer portion of the kneecap tightens. This increased tension can lead to knees cracking when squatting, misalignment, and inflammation. In addition to the pain, Iliotibial Band Syndrome is also characterised by a snapping sensation and inflammation. 

Weak Glutes

If you have weak gluteal muscles, squatting can cause knee pain. Your glutes play a huge role in supporting the knee joint and equally distributing force across the joint. Weak glutes can overexert the knee, resulting in sore knees after workout, inflammation and pain. In addition to this, you may also experience balance issues, stiffness, tenderness and knee pain post workout. 

Treatment And Prevention

Addressing knee pain post workout involves a combination of rest, therapy, and strengthening exercises. Whether you're experiencing sore knees after a workout or knees cracking when squatting, the right treatment plan can help alleviate discomfort and prevent further complications. Below are effective methods to manage and prevent knee pain.

RICE Treatment

A commonly used technique, the RICE method involves four components: rest, ice, compression, and elevation. 

• Rest: Avoid any activity that could increase knee pain. 
• Ice: Applying an ice pack for 15 minutes on the affected joint can help reduce inflammation and pain. 
• Compression: Using a compression bandage around the joint helps reduce swelling. 
• Elevation: Prop your leg on pillows to raise your knee to a level higher than your heart. 

Medication

Non-steroidal pain medications and anti-inflammatory medications can help reduce severe knee pain post workout, and swelling, especially when dealing with front knee pain after squats. Prescribed drugs and exercises help effectively and can help you cope. Based on the cause of knee pain and its intensity, you may have to rely on medications till your body is ready for physical engagement. 

Strengthening Exercises

For weak glutes and osteoarthritis, strengthening exercises improve knee pain. Consistently exercising for 4-8 weeks helps fully strengthen muscles and joints. Further, these exercises also improve flexibility, balance, posture, etc. Standard practices include knee bends, thigh contractions, leg raises, and hamstring stretches. Knowing how to reduce knee pain while squatting through proper exercise selection and technique is crucial.

Physiotherapy

In physiotherapy, assessments are conducted to determine the cause and deficits contributing to knee pain. After a comprehensive understanding, a treatment plan catered to your needs is designed. If you experience knees cracking when squatting, physiotherapy can help correct movement patterns, reducing discomfort. You will gradually regain strength and stability with Physiotattva's hands-on treatment and exercises. In addition to general physiotherapy, chiropractic care, acupuncture, cupping therapy, electrotherapy, and more can be provided. 

Increase Your Fitness With Physiotattva

Our team of experts at Physiotattva helps reduce symptoms associated with knee pain post workout and improve your physical fitness. Various treatment options, including tissue mobilisation exercises, electrotherapy, acupuncture, massages, and chiropractic care, can increase strength and reduce the chances of future injuries. Reaching out to a practitioner through outpatient consultations and home services helps build an effective recovery plan. 

At Physiotattva physiotherapy clinics in Bangalore and Hyderabad, you receive personalised care tailored to your specific needs, ensuring effective results and comfort throughout your journey to recovery. 

Don’t wait to start your recovery! Get in touch with Physiotattva for more details! Contact us at +91 89510 47001.

Frequently Asked Questions

Why do my knees crack when squatting?

Knees cracking when squatting is due to gas bubbles trapped inside the synovial fluid (surrounding the joints) that can pop as you bend, leading to a cracking sound. 

How to reduce Knee Pain while Squatting?

There are several ways to reduce knee pain while squatting, including exercise, the RICE technique, and physiotherapy, which can help reduce knee pain while squatting. Being mindful of your posture as you squat is also essential.

Why do I experience front knee pain after squats?

Front knee pain after squats is commonly caused by poor squatting mechanics, patellar misalignment, or muscle imbalances. Strengthening the glutes and quadriceps, along with correcting your posture, can help alleviate pain and prevent further strain on the knee joint.

How can I prevent sore knees after a workout?

To avoid sore knees after a workout, focus on proper warm-ups, strengthening exercises, and maintaining good squat form. Wearing supportive footwear and incorporating mobility drills can also help minimise stress on the knees.