Knee pain when squatting can be caused by several factors including improper squatting technique, muscle imbalances, and underlying knee conditions. Common causes include patellofemoral syndrome (runner's knee) where the kneecap doesn't align or track properly, patellar tendonitis (jumper's knee) causing tendon inflammation, iliotibial band syndrome causing outside knee pain, osteoarthritis causing cartilage wear, knee bursitis, or weak/tight quadriceps muscles.
Improper form can increase pressure on the knees, especially if knees cave inward, go too far beyond toes, heels lift, or posture is poor. Weak or tight quad muscles add uneven strain on the knee joint during squatting. Injuries such as sprains, meniscus tears, or arthritis also contribute to pain when bending the knees for a squat.
To prevent or reduce knee pain when squatting, focus on maintaining proper squat technique: keep knees aligned with toes, feet shoulder-width apart, weight on heels, and torso upright. Strengthening and stretching the quadriceps and hip muscles helps stabilize the knee joint. If pain persists or worsens, a consultation with a healthcare professional is advised for proper diagnosis and treatment.
