You try to exercise and there it is again—sharp, stubborn knee pain when squatting. Whether you’re lifting in the gym or getting low to pick something up, the pain keeps showing up like an uninvited guest.
It’s frustrating. You stretch, warm up, adjust your form, maybe even rest for a few days… and still, that pain flares right back up. If you’ve been told it’s just something to push through or chalked it up to aging, you’re not alone.
But here’s the truth:
Knee pain when squatting is common, but it isn’t normal. And it doesn’t mean you have to give up your workouts or settle for temporary relief.
At Up and Running Physical Therapy in Fort Collins, we help active adults and athletes fix this exact issue, without pills, surgery, or being told to stop doing what they love.
In this post, you’ll learn:
• Why your knee pain when squatting keeps coming back
• The most overlooked reasons squatting hurts
• How our 3-Step Method relieves pain and builds strength
Let’s break it down so you can get back to doing what you love—stronger than ever.
Knee Pain When Squatting: What Makes Your Knees Hurt and How to Fix It
If you feel knee pain when squatting, it’s your body telling you something’s off. Ignoring it doesn’t make it go away. In fact, it often makes the pain worse and increases your risk of more serious knee injuries.
As a sports physical therapist here in Fort Collins, I see this all the time. Whether you’re training for the Horsetooth Half Marathon, getting ready for the Black Squirrel Trail Half, or just trying to stay strong for your morning hikes at Lory State Park, your knees matter.
Let’s take a closer look at what’s really going on and what you can do about it.
What Causes Knee Pain When Squatting?
There’s rarely just one reason your knees hurt when you squat. Often, it’s a combination of things stacking up over time.
Common culprits include:
• Patellofemoral pain syndrome from poor alignment between your knee cap and thigh bone
• Muscle imbalances between your quadriceps, hamstrings, and hip muscles
• Weak glutes that shift stress to the knee joint
• Overuse injuries from repetitive workouts without enough recovery
• Improper form that overloads the patellar tendon or leads to compression of cartilage cushioning
• Structural issues like meniscus tears or ligament sprains
These issues show up as sharp knee pain, dull aches, burning pain, or even a snapping sensation in a deep squat.
Knee pain doesn’t have to be your new normal. You don’t need pills, injections, or rest. You need the right strategy with the right guidance.
We’re here to help you feel confident, capable, and strong in your body again.
Call us today at (970) 500-3427 or schedule a call online and take the first step toward healthier knees.
Understanding the Structures Behind the Knee Pain When Squatting
Your knee is more than just a hinge. It’s a complex system of bones, tendons, ligaments, and fluid-filled sacs designed to move and absorb shock.
When you squat, here’s what should be happening:
• The knee cap glides over the thigh bone smoothly
• The cartilage acts as a cushion, protecting your bones
• The patellar tendon stabilizes the front of your knee
• Synovial fluid lubricates the affected joint
When something goes wrong, like inflammation, a torn ligament, or tight outer thigh muscles pulling your knee cap out of line, you get knee pain when squatting.
What Pain Tells You About the Underlying Cause
Your symptoms help point to the source of the problem.
• A pulling sensation at the front of the knee often signals patellar tendonitis
• A locking sensation could mean a meniscus tear or bone spurs
• Sharp pain around the knee cap may indicate patellofemoral syndrome
• A dull ache in the outer knee might come from iliotibial band syndrome
• Snapping or popping sounds can reflect cartilage wear or instability
• Difficulty bending or progressive pain may suggest knee bursitis or quadriceps tendonitis
If your knees crack or feel stiff in a standing position, that’s another sign something’s off with your alignment or tissue health.
Why Squatting Doesn’t Have to Be Painful
Squatting itself isn’t the enemy. The real issue is how your body moves.
Sports physical therapy focuses on identifying your specific movement pattern problems and targeting them with corrective strategies.
At Up and Running Physical Therapy, we:
• Evaluate your squat mechanics and identify weak points
• Look at hip mobility, foot position, and core control
• Customize strengthening exercises to target your leg muscles and hips
• Teach you how to gradually regain strength with proper progressions
• Use hands-on techniques and tools to relieve knee pain and reduce inflammation
By treating the underlying cause instead of masking symptoms with pain relievers, we help you build lasting knee health.
How to Prevent Knee Pain From Coming Back
Once your pain is under control, prevention becomes your next goal.
We guide you through:
• Knee exercises that improve stability, mobility, and coordination
• Techniques for maintaining good posture during lifts
• Progressions that don’t aggravate knee pain or overload your joints
• How to adjust your training after events like the Blue Sky Marathon or Quad Rock races
• When to use tools like knee pads or a compression bandage to support a healing joint
If your training has led to knee pain while squatting or you’re experiencing sharp pain with knee bends, now is the time to take action. Don’t wait until it becomes severe pain or leads to a more complex injury.
You’re not broken. Your body is just asking for better support. Let’s get you back to squatting strong and pain-free.
Up and Running PT: Our 3-Step Process for Healthy Knees
If knee pain when squatting keeps interrupting your workouts, trail runs, or daily routine, it’s time to stop guessing and start fixing.
Our proven 3-Step Recovery Method helps active adults and athletes like you move better, feel stronger, and stay pain-free long term.
Step 1: Find the Root Cause
We start by listening. You tell us exactly what you’re feeling, what aggravates your knee pain, and how it’s affecting your life.
Then we dig in with a full-body movement assessment. We look at:
• Your squat mechanics and how your knees track
• Hip and ankle mobility
• Core control and leg muscle coordination
• Previous injuries or patterns tied to your medical history
You leave this step finally knowing why your knees hurt, not just where and when.
Step 2: Fix the Dysfunction
Once we identify the underlying cause, we customize a plan. You won’t find cookie-cutter exercises here.
We use targeted treatment to address what’s actually wrong. This may include:
• Manual therapy to relieve knee pain when squatting and improve mobility
• Dry needling for stubborn muscle imbalances
• Strengthening exercises for glutes, hamstrings, and quads
• Real-time form coaching so your movement supports your knees, not strains them
You start feeling relief fast, often in just a few sessions.
Step 3: Build Long-Term Strength and Resilience
Now that you’re out of pain, it’s time to build bulletproof knees. We don’t just get you back to normal; we help you come back stronger.
In this final phase, we:
• Progress your workouts safely with guidance
• Train your nervous system and muscles to fire efficiently
• Create a plan that matches your goals, whether it’s race season, skiing, or strength training
• Equip you with the knowledge to prevent knee pain from returning
You leave knowing exactly how to stay healthy, active, and in control of your body.
Let’s Get You Back to Doing What You Love
Knee pain when squatting doesn’t have to be your new normal. You don’t need pills, injections, or rest. You need the right strategy with the right guidance.
We’re here to help you feel confident, capable, and strong in your body again.
Call us today at (970) 500-3427 or schedule a call online and take the first step toward healthier knees.
