Injury Guide · Knee
Knee Pain When Squatting? Here’s Why and How to Stop It
Reasons for knee pain during squats and simple form fixes plus strengthening to lift pain-free.
What is it?
General background on knee pain when squatting? here’s why and how to stop it. The examples below are shared across this body area and have not been individually reviewed for this condition. Ask a qualified physiotherapist or GP about suitable care.
Common symptoms
- Pain on stairs, squats, or after runs
- Occasional clicking or crepitus
- Stiffness after sitting or long drives
Common causes
- Load spikes in running or jumping
- Hip control deficits causing knee valgus
- Weak quads or calf strength
Example movements
Spanish Squat
Quad-dominant squat that unloads the patella.
Example routine: 10 reps x 3 sets, 3x/week
Cues: Sit back into the strap/band; keep heels down.
Side-Lying Hip Abduction
Targets glute medius for knee alignment.
Example routine: 12 reps/side x 3 sets, 3x/week
Cues: Keep hips stacked; small, controlled lift.
Calf Raise Progression
Supports knee load tolerance and running resilience.
Example routine: 15 reps x 3 sets, 3x/week
Cues: Slow lower, control tempo, progress to single-leg.
Red flag symptoms
- Severe or worsening pain that does not ease with rest
- Numbness, tingling, or weakness spreading into the limb
- Loss of bladder or bowel control, or saddle numbness
- Night pain that disrupts sleep or unexplained weight loss
- History of significant trauma, fever, or feeling very unwell
When to see a physio
If pain is worsening, limiting daily activities, or not improving after 1–2 weeks of sensible self-care, book a physiotherapist or speak with your GP. Seek urgent help for red flag symptoms.
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