Knee Pain During Squats: Causes and Solutions - Orthopedics

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Knee pain during squats, especially when it occurs at a specific angle, can be indicative of several underlying issues. Given your description of experiencing pain and weakness in your left knee during half-squats, but not during normal walking or running, it suggests that the pain may be related to the mechanics of the squat movement rather than a generalized knee condition.


Possible Causes of Knee Pain During Squats
1. Patellofemoral Pain Syndrome (PFPS): This condition is characterized by pain around the kneecap (patella) and is often exacerbated by activities that involve bending the knee, such as squats. The pain can be due to improper tracking of the patella within the femoral groove, which can occur if the quadriceps muscles are imbalanced or if there is tightness in the surrounding structures.

2. Meniscus Injury: The meniscus is a cartilage structure in the knee that acts as a cushion between the femur and tibia. If you have a history of knee injuries, such as a twist or a fall, it’s possible that you may have a meniscal tear. Pain during specific movements, like squatting, can be a sign of this injury.

3. Ligament Strain: The knee is stabilized by several ligaments, including the anterior cruciate ligament (ACL) and the medial collateral ligament (MCL). If there has been a previous injury or strain to these ligaments, it could lead to pain during activities that put stress on the knee, such as squatting.

4. Patellar Tendonitis: Also known as "jumper's knee," this condition involves inflammation of the patellar tendon and can cause pain during activities that involve knee bending and jumping. It is common in athletes but can occur in anyone who performs repetitive knee movements.

5. Osteoarthritis: Although more common in older individuals, early signs of osteoarthritis can manifest as pain during specific movements, especially if there is a history of knee injuries.


Solutions and Recommendations
1. Rest and Modify Activity: If squatting is causing pain, it’s crucial to rest the knee and avoid activities that exacerbate the pain. Modify your workout routine to include low-impact exercises that do not strain the knee.

2. Strengthening Exercises: Focus on strengthening the muscles around the knee, particularly the quadriceps, hamstrings, and calves. Exercises like straight leg raises, wall sits, and gentle leg extensions can help stabilize the knee joint.

3. Stretching: Incorporate stretching exercises for the quadriceps, hamstrings, and calves to improve flexibility and reduce tension around the knee joint.

4. Proper Squatting Technique: Ensure that your squat technique is correct. Keep your knees aligned with your toes and avoid letting them cave inward. It may be beneficial to work with a physical therapist or a qualified trainer to assess and correct your form.

5. Use of Supportive Gear: Consider using knee sleeves or braces during activities that involve squatting to provide additional support and stability to the knee.

6. Consult a Healthcare Professional: If the pain persists, it’s essential to consult a healthcare professional, such as an orthopedic specialist or a physical therapist. They can perform a thorough evaluation, possibly including imaging studies like an MRI, to determine the exact cause of your pain and develop a tailored treatment plan.

7. Gradual Return to Activity: Once pain subsides, gradually reintroduce squats and other activities, paying close attention to any signs of discomfort. Start with bodyweight squats and progress to weighted squats as strength and stability improve.

In conclusion, knee pain during squats can stem from various causes, and understanding the specific mechanics of your knee during this movement is crucial. By addressing the underlying issues and modifying your approach, you can alleviate pain and improve your overall knee health.