2 Simple Exercises to Fix Knee Pain During Squats

Check out 2 simple exercises to fix knee pain during your squat.

The squat is widely regarded as one of the best exercises for lower body strength due to its ability to engage multiple muscle groups simultaneously. When performing a squat, major muscle groups such as the quadriceps, hamstrings, glutes, and calves are all activated, working in harmony to lift the body against gravity. This comprehensive recruitment of muscles not only leads to increased strength but also promotes muscle balance and development, reducing the risk of imbalances or injuries.

Moreover, squats are a compound movement that involves movement at multiple joints, including the hips, knees, and ankles. This compound nature not only enhances overall lower body strength but also translates to functional strength, making squats an invaluable exercise for everyday activities and athletic performance. The versatility of squats, coupled with their effectiveness in targeting various muscle groups and promoting functional strength, solidifies their position as a cornerstone exercise for lower body strength training.

Now, if you feel knee pain while squatting, that can be not only a physical problem, but it will also steer you away from trying to do squats – but everyone should aim to do squats routinely for longevity and health.

Related: What Happens to Your Body If You Do 200 Squats Every Day For 30 Days?

Luckily, there are 2 simple exercises you can do to fix knee pain during your squat. That is according to physiotherapist Palak Shah. She is a board certified specialist in orthopaedic physical therapy and has been a doctor for over a decade.

She is joined by Sal Di Stefano, of the Mind Pump Podcast. The Mind Pump Podcast is an online radio show that talks all fitness related and, usually, is provocative. Its hosts are Sal Di Stefano, Adam Schafer, Justin Andrews, and Doug Egge. They also have a YouTube channel with more than 700k subscribers.

So, combining these two forces of the field, both fitness and physiotherapy, we can take a look at what can be done to fix knee pain during squats.

Read More: Is Running Bad For Your Knees?

2 Simple Exercises to Fix Knee Pain During Squats

Knee pain is a common complaint, particularly among those engaging in squat exercises. This discomfort often stems from various issues, and identifying the root cause is essential for effective rehabilitation. Whether it’s due to improper form, muscle imbalances, or limited joint mobility, addressing these factors is crucial for pain relief and injury prevention.

Medial Knee Pain and Lateral Hip Muscle Weakness

The focus here is on medial knee pain, occurring on the inside of the knee. Palak Shah highlights the connection between this specific pain and weakness in the lateral hip muscles. When performing squats, these muscles may not be adequately engaged, leading to imbalances and subsequent knee pain.

Exercise 1: Lateral Side Step with Resistance

The lateral side step exercise is designed to target and strengthen the lateral hip muscles. By incorporating a resistance band, the workout adds an extra challenge, ensuring the engagement of these essential muscles. The emphasis on maintaining proper knee alignment during side steps is crucial, preventing excessive strain on the lateral leg muscles and promoting the activation of hip external rotators.

This exercise not only aids in addressing existing knee pain but also serves as a preventative measure against future discomfort by promoting balanced muscle development.

Exercise 2: Ankle Mobility Range of Motion

An often underestimated aspect of knee health is ankle mobility. The second exercise focuses on assessing and improving ankle mobility, a factor that can significantly impact the mechanics of squatting. Limited ankle mobility can force compensatory movements, leading to undue pressure on the inside of the knee.

By performing the ankle mobility exercise without shoes, individuals can gain a more accurate understanding of their range of motion. The wall provides a reference point, allowing individuals to focus on proper form, ensuring that the weight is evenly distributed across the foot, and reducing stress on the knee joint.

Source: Kuiyibo Campos on Pexels

The Holistic Approach to Knee Health:

The presented exercises collectively offer a holistic approach to addressing and preventing knee pain during squats. By incorporating exercises that target both the lateral hip muscles and ankle mobility, individuals can improve overall lower body mechanics, promoting a healthier and pain-free squatting experience.

Related: How to Bulletproof Your Knees with 1 Exercise

Professional Assistance and Additional Resources:

While these exercises can be immensely beneficial, it’s essential to acknowledge that persistent knee pain may require professional intervention. Palak Shah recommends platforms like getluna.com, where physical therapists can provide personalized assistance in the comfort of one’s home, covered by insurance.

In conclusion, the key to a pain-free squatting experience lies in a comprehensive understanding of the body’s mechanics and targeted exercises to address specific weaknesses or limitations.

To fully understand how to perform each exercise, it’s easier to see someone doing it, right? Well, then you can simply click on the play button below. In it, Sal Di Stefano is joined by Shah to fully demonstrate how to do each movement and, in deeper details, why each exercise is great to alleviate and fix knee pain during squats.

Knee pain is a prevalent issue that can affect individuals of all ages and activity levels. While the specific cause of knee pain can vary, several common factors contribute to discomfort and may lead to pain in this joint. Here are some of the most common causes of knee pain:

1. Osteoarthritis: This degenerative joint condition occurs when the protective cartilage that cushions the ends of bones within the knee joint gradually wears down over time. Osteoarthritis often results in pain, swelling, and stiffness.
2. Tendonitis: Inflammation of the tendons surrounding the knee, known as tendonitis, can lead to pain. This condition often occurs due to overuse, repetitive movements, or injury.
3. Meniscus Tears: The meniscus is a rubbery, C-shaped disc that cushions the knee joint. Tears in the meniscus can happen due to sudden twisting or rotating movements and are a common cause of knee pain.
4. Ligament Injuries: Injuries to the ligaments, such as the anterior cruciate ligament (ACL) or medial collateral ligament (MCL), can result from sports activities, sudden stops, or changes in direction. Ligament injuries often lead to pain, instability, and swelling.
5. Patellofemoral Pain Syndrome (PFPS): PFPS, commonly referred to as “runner’s knee,” is characterized by pain around or behind the kneecap. It often results from issues like overuse, muscle imbalances, or improper tracking of the kneecap.
6. Bursitis: Bursae are small sacs filled with fluid that cushion the joints. Inflammation of the bursae, known as bursitis, can cause pain and swelling in the knee.
7. IT Band Syndrome: The iliotibial (IT) band is a fibrous tissue that runs along the outside of the thigh and can cause pain on the outer side of the knee when inflamed or tight.
8. Rheumatoid Arthritis: Unlike osteoarthritis, rheumatoid arthritis is an autoimmune disorder that can affect the knee joint, leading to pain, swelling, and stiffness.
9. Gout: Gout is a type of arthritis caused by the accumulation of uric acid crystals in the joints, including the knee, resulting in sudden and severe pain.
10. Dislocated Kneecap: A dislocated kneecap occurs when the patella (kneecap) slips out of place, causing pain and difficulty moving the knee.

It’s crucial to note that these are general causes, and individual cases may vary. If someone experiences persistent or severe knee pain, consulting with a healthcare professional is essential for an accurate diagnosis and appropriate treatment.

Read more: 5 Exercises to Help Relieve Knee Pain