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Stop Knee Pain When Squatting With This Simple Exercise

knee pain when squatting

Knee pain when squatting can feel frustrating, especially when you’re trying to stay active. You want to move freely without the ache holding you back.

The truth is, this pain often comes from more than just your knees. Weak muscles, poor movement patterns, and tightness in certain areas can all play a role in causing it.

When you understand why it’s happening, you can make small changes that bring big relief. You don’t need to give up squats to feel better.

In this guide, you’ll learn:
• The most common reasons your knees hurt when you squat
• How one simple exercise can target the real problem
• Tips for making your squats safer and more comfortable

Stop Knee Pain When Squatting With a Simple Exercise

Understanding Why Your Knees Hurt When You Squat

Knee pain when squatting is a common frustration, especially for athletes and active adults in Fort Wayne who train year-round.

Whether you’re powering through CrossFit at Spiece, joining a 5K on the Rivergreenway Trail, or gearing up for winter basketball leagues at SportONE Parkview Fieldhouse, sore knees can stop your progress fast. The pain often points to issues with the knee joint, surrounding muscles, or even hip and ankle mobility.

Overuse injuries like patellofemoral pain syndrome, patellar tendonitis, and iliotibial band syndrome can develop from repetitive workouts. Muscle imbalances in the quadriceps, hamstrings, and hip muscles are also frequent culprits.

You don’t have to put off getting back to the activities you love. Let’s work together to help you move better, feel stronger, and stay pain-free.

Call us today at 260-408-8352 to request an appointment.

knee pain when squatting

Spotting the Underlying Cause

The first step to treat knee pain is finding what’s really causing it. As sports physical therapists, we look beyond just the knee cap and examine the whole movement chain.

Some signs you may have an underlying injury include:
• Sharp knee pain or a dull ache that worsens after deep squats
• A locking sensation or knees crack during knee bends
• Burning pain or progressive pain that limits your range of motion
• Pain worse when climbing stairs, standing from a seated position, or during a deep squat

Why One Simple Exercise Can Help

You don’t always need a long list of knee exercises to see improvement. Targeted strengthening can stabilize the affected joint and help prevent knee pain from returning.

A well-chosen exercise can:
• Engage the hip muscles to reduce strain on the patellar tendon
• Improve ankle mobility so your knees don’t track too far forward
• Build stronger muscles around the thigh bone to protect the knee joint
• Gradually regain strength without aggravating knee pain

knee pain when squatting

The Exercise That Changes the Game

A sports PT favorite for Fort Wayne athletes is the wall sit with a resistance band.

This move strengthens your quadriceps, glutes, and outer thigh while training proper squat mechanics.

To do it correctly:
• Stand with your back against a wall, feet at hip width
• Slide down until your knees are at a 90-degree angle
• Place a light resistance band above your knees and press outward slightly
• Hold for 20–45 seconds, then rest and repeat 3–5 times

This position helps maintain good posture, improves stability, and supports long-term knee health.

It also works well for people recovering from knee bursitis, meniscus tear, or hamstring tendonitis when done under professional guidance.

knee pain when squatting

Bringing It All Together

Knee pain while squatting doesn’t have to keep you from your favorite Fort Wayne sports and events.

With the right physical therapy plan, we can address the underlying cause, reduce knee pain, and get you back to training, competition, and weekend activities without the constant ache.

Let Shield Physical Therapy Keep You Pain Free and Active

Personalized Care for Your Goals

At Shield Physical Therapy and Injury Prevention, we focus on what matters most to you: moving without pain and performing at your best.

Your plan is built around your lifestyle, activity level, and recovery needs so you see progress that lasts.

We deliver one-on-one sessions with a Doctor of Physical Therapy to ensure every exercise and treatment is tailored to your body. You won’t waste time on generic routines that don’t address your unique challenges.

Comprehensive Solutions for Lasting Results

Whether you’re managing knee pain, recovering from a sports injury, or working through chronic discomfort, our care goes beyond quick fixes.

We target the root cause and build strength, mobility, and confidence in your movement.

Our services include:
• Physical therapy for back, hip, TMJ, knee, neck, and shoulder pain
• Dry needling to relieve muscle tension and improve mobility
• Performance rehab for athletes aiming to return stronger than before
• Injury prevention strategies to protect your joints and muscles long term

knee pain when squatting

Why We Stand Out in Fort Wayne

We know the active community here and the demands that come with it. From local running clubs to weekend pickleball games, you deserve to take part without fear of pain holding you back.

Our approach is rooted in education and hands-on care, so you leave each session knowing exactly how to keep your progress going at home.

Take the First Step Today

You don’t have to put off getting back to the activities you love. Let’s work together to help you move better, feel stronger, and stay pain-free.

Call us today at 260-408-8352 to request an appointment.

 

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