Knee Pain When Squatting: Why It Happens and How To Fix It
Knee pain when squatting is one of the most common reasons active adults seek physiotherapy in Varsity Lakes.
Whether it starts during gym training, weekend sport, or even just getting up from a chair, it can be frustrating, especially when it doesn’t settle on its own.
The good news?
In most cases, knee pain during squatting is not a sign of serious damage. It is often a sign that the knee is being asked to tolerate a load it currently cannot handle.
Understanding why it happens and how to manage it properly. This is the key to long-term recovery.
Why Does Knee Pain Happen When You Squat?
Squatting places load through:
The patellofemoral joint (kneecap)
The quadriceps tendon
The patellar tendon
The surrounding muscles and connective tissue
Pain commonly develops when:
Training volume increases too quickly
Load is increased faster than tissue adapts
There has been a recent break from training
There is underlying tendon irritation
Strength deficits exist through hips or quadriceps
Importantly, research consistently shows that tendons, cartilage and muscle adapt to progressive load over time. Problems arise when load exceeds current capacity, not simply because you are squatting.
This is why stopping squats completely often provides temporary relief but does not solve the underlying issue.
Why Knee Pain Keeps Coming Back
Many people rest until their symptoms reduce, then return to the same activity at the same intensity.
This creates a cycle:
Pain develops
Activity stops
Pain settles
Activity resumes at previous load
Pain returns
Without rebuilding strength and load tolerance, the knee remains vulnerable.
Common reasons knee pain persists:
Avoiding loading entirely
Only focusing on stretching
Relying on passive treatments
Not progressing exercises gradually
Returning to full training too quickly
Pain reduction is not the same as rehabilitation.
True rehabilitation improves tissue capacity so the knee can tolerate the demands placed on it.
What Actually Helps: An Exercise-Based Approach
At Next Level Physiotherapy and Strength Studio, our approach to knee pain centres around exercise-based rehabilitation.
This means:
Identifying aggravating loads
Modifying (not eliminating) movements
Gradually reintroducing load
Progressively strengthening relevant tissues
Building confidence under load
Rather than avoiding squats entirely, we often:
Adjust squat depth
Modify stance
Reduce load temporarily
Use alternative movements
Implement structured strength progressions
Research supports progressive loading as one of the most effective ways to manage patellofemoral pain and tendon-related knee pain.
When load is managed appropriately, most knees respond well.
This approach also supports long-term injury prevention, as strength and load tolerance are improved beyond baseline.
What You Can Do Now
If you’re experiencing knee pain when squatting, consider:
Reducing load slightly rather than stopping completely
Slowing tempo to improve control
Avoiding sharp spikes in training volume
Monitoring pain levels (mild discomfort during exercise is often acceptable if it settles within 24 hours)
Maintaining general lower limb strength
If pain is worsening, persistent, or limiting your ability to train, a structured assessment is worthwhile.
When to See a Physiotherapist
You should consider physiotherapy if:
Pain has persisted longer than 1–2 weeks
Swelling is present
Pain is increasing despite modifying training
You are unsure how to progress safely
You have stopped exercising due to fear of making it worse
A physiotherapy assessment helps determine:
The specific structure involved
Current load tolerance
Contributing strength deficits
A clear progression plan
Our focus is not just settling pain, but helping you return to training and return-to-sport confidently and reduce the risk of recurrence.
Physiotherapy for Knee Pain in Varsity Lakes
If you’re dealing with knee pain when squatting, structured physiotherapy in Varsity Lakes can help you:
Identify the cause
Modify aggravating loads
Rebuild strength progressively
Return to gym or sport safely
Knee pain is common, but with the right approach, it is usually manageable.
If you’d like a structured plan tailored to your training and goals, you can book an Initial Physiotherapy Appointment below.
Are You Ready To Fix The Cause Of Your Knee Pain?
If knee pain is limiting your training or not settling with simple modifications, a structured physiotherapy assessment can help identify the underlying cause and guide a clear rehabilitation plan.