Is it Safe to Squat with Knee Pain?

Photo Credit: Your House Fitness

When you think about your daily activities, we squat far more than we realize; it happens when we stand up from a chair, from the toilet, and get up and down from the floor. Since we perform this movement so frequently, it makes sense that you’d want to practice it to ensure your body can handle the load and repetitive nature of squatting. 

Patients often ask us if it’s safe to squat if they have knee pain. In this blog, we take a look at the reasons behind your knee pain and treatment methods so you can squat without worrying about injuries. 

Knee Pain Causes and Treatment

Osteoarthritis (OA) is one of the leading causes of knee pain. Many people with OA will avoid squatting and movement due to discomfort, but studies actually suggest that increased movement actually reduces the amount of pain, improving function. A study from 2015 of patients suffering from knee osteoarthritis found that resistance exercise significantly reduced knee pain and stiffness and improved physical function compared to those who received no exercise intervention. 

Patellofemoral Pain Syndrome (PFPS) is another common cause of knee pain. There is a good consensus that exercise-based therapy should be the first-line treatment for both PFPS and knee osteoarthritis. Evidence shows that that active rehabilitation (stretching and strengthening) is just as effective as arthroscopic surgery at reducing pain and improving function in patients with nontraumatic degenerative medial meniscal tears.

The Benefits of Squatting

Squatting is a good lower extremity strength training exercise. A randomized control trial of sedentary women ages 55-75 found that progressive quadriceps strength training reduced the risk of falling. The U.S. Department of Health and Human Services recommends that adults perform muscle-strengthening exercises twice a week. Not only is squatting beneficial for strengthening, but it also reduces pain and improves overall function. 

While squatting is a functional activity, it’s still important to learn the correct mechanics. I like to tell my patients, “motion is lotion.” The more we move and practice squatting, the less it should hurt. If you have pain or difficulty squatting contact your local SET Physical Therapy to help get moving and enhance function.