Any-body can suffer from Knee pain when squatting. Although squatting is a part of exercise and very effective as well, sometimes due to bad technique it can become a headache. If squatting is done in a bad way, it can lead to stress on your knees and as a result, you will feel knee pain. And, then you would need to visit a pain management specialist. He will find the underlying cause either it is due to squatting or something else.
Common Causes of Knee Pain When Squatting
Knee pain when squatting can be caused by a number of factors.
The quadriceps tendon, located just above the kneecap, is responsible for straightening your knee during activities such as climbing stairs, walking, running, and jumping. If this tendon is strained or irritated, you will experience pain above the kneecap.
Some individuals may experience knee pain, stiffness, swelling, or a reduction in range of motion due to these changes, even though they are often imperceptible. Additionally, you may experience a sensation of catching or locking.
As with the meniscus, the cartilage covering the knee joint loses its elasticity over time, causing aches and stiffness that can interfere with everyday activities, such as squatting.
An important part of maintaining joint stability is the patellar tendon, located just below the kneecap. A person may experience knee pain when squatting due to repetitive force being applied to the patellar tendon as a result of activities such as repeated jumping, which can result in inflammation or swelling below the knee.
Limited Ankle Mobility
Due to the interconnected nature of the body, a limited range of movement in the ankle can eventually affect the angle at which the knee bends, which can cause the knee to bend into a more stressful position.
Iliotibial Band Syndrome (ITBS)
A ITB, a thick band moving from the upper thighs to the outer portion of the kneecap, becomes tight and may become painful after a squat. As a result, the kneecap is pulled, resulting in friction, pain, and misalignment of the kneecap. The symptoms of Iliotibial Band Syndrome include snapping sensations and inflammation.
Patellofemoral Pain Syndrome
Due to pain on the front of and around the kneecap, patients who suffer from patellofemoral pain syndrome may find it difficult to squat. Patellofemoral pain syndrome is common in athletes.
Weak Glute Muscles
In case you have weak gluteal muscles, knee pain may result from squatting.In addition, balance, stiffness, and tenderness may be present. Research has shown that glutes, inner hips, and inner thighs reduce knee pain. You may find it beneficial to strengthen your glute muscles if you experience pain while squatting and your knees cave inward when you squat. Start by performing a standing side leg raise (follow the instructions below). Caving in of the knees during a squat does not necessarily indicate that the exercise is undesirable or painful. The pain in your knee may, however, be due to a lack of glute strength.
Recovery and Pain Relief
R.I.C.E. can be used to relieve knee pain. R.I.C.E. involves the following steps:
- Avoid excessive weight bearing on the knee and rest it.
- Wrapped in a towel or cloth ice pack is very effective but should only be applied for 20 minutes.
- Elastic bandage is best to wrap around your knee to prevent it from the swelling.
- The knee should always be higher than the heart whenever possible.
Even though exercise or squatting may be discouraged, gentle movements or stretches can help reduce stiffness and maintain mobility. Following a period of healing, if knee pain persists during squatting or other activities, patients should consult a physician.
Medicate for Pain
Nonsteroidal anti-inflammatory drugs (NSAIDs) are suitable choices to relieve pain due to their ability to relieve both discomfort and inflammation. Over-the-counter (OTC) medications can be used to relieve pain. Naproxen (Aleve) and Ibuprofen (Advil, Motrin) are two medications you may be familiar with. Additionally, creams and gels are available over-the-counter for the relief of pain.
Licensed massage therapists can reduce muscle tension around your joints, relieving you and preventing future injuries. Overuse injuries and sports injuries may be treated with sports massage.
Strengthening exercises for weak glutes and osteoarthritis can reduce knee pain Additionally, these exercises aid in the improvement of flexibility, balance, and posture. Several standard exercises should be performed, including knee bends, thigh contractions, leg raisings, and hamstring stretches. When the doctor will assess the extent of your injury or pain, then he will recommend you exercises according to the body's need to strengthen your knees.
By assessing the causes and deficits contributing to knee pain, physiotherapy can be
effective in treating the condition. Moreover, general physiotherapy can be supplemented by electrotherapy, acupuncture, chiropractic care, and more.
No pain will be felt after squatting, if it is done in a proper way. But if a person suffers from knee pain in the knee, then he can take relief easily after applying ice, heat, resting and modifying activities, or taking prescribed medicines. A Staff under dr ali pain management will analyze the cause whether squatting is the cause behind pain or something else. Ibuprofen, an over-the-counter medication, can reduce swelling and pain. The knee condition may require the assistance of a physiotherapist. Surgery may be necessary in severe cases. A knee's recovery time depends on the type of injury or condition it has sustained.