Knee pain is a common reason why people visit their chiropractors every year. No matter what is causing your knee pain, our team at Tucker chiropractic is here to help. In addition to sitting, standing, and walking around, your knees also play a vital role in exercising. Whether you go to the gym every day or only on occasion, the last thing you want to worry about is knee pain during squats. Knee pain when squatting can occur whether you are at the gym or bending and straightening your knees throughout your day. It helps to get an idea of how the knee joint works to know what can cause you pain. Here is how the knee joint works, common causes of knee pain, and how to prevent knee pain when squatting in the future.
How the Knee Joint Works
The knee is a joint that connects the femur and tibia bones of your leg. This type of joint is known as a hinge joint because it primarily extends forward and bends backward, with very little side-to-side motions. The knee joint is made up of bones, cartilage, joint tissues, ligaments, and tendons that create the hinge motion. While the knee primarily bends forward and backward, it does have a small range of rotational flexibility that actually makes you more susceptible to injury. The knee joint is designed to absorb the shock of regular movements like standing, sitting, walking, jogging, bending, and stretching.
Common Causes of Knee Pain
There are a few common reasons why you may be experiencing knee pain, including acute injuries, chronic injuries, and improper squatting technique.
Acute Injuries
Acute injuries refer to a sudden injury to the knee joint. This could occur while working out, playing sports, or in the event of a car accident. An acute injury to the knee will typically cause immediate pain and may even restrict your range of motion. A knee sprain can occur when you squat awkwardly or if you suffer a sudden blow to the knee. Sprains cause pain and swelling in the joint and can affect your mobility. A sudden knee injury like a tendon or cartilage tear may also prevent you from putting your full weight on the knee and require urgent medical attention. A severe knee injury can actually cause tearing inside the knee joint that can cause your knee to buckle or lead to a floating kneecap. Depending on the type of tendon tear in the knee, surgery may be required.
Chronic Injuries
Chronic injuries typically occur due to repetitive motions or wear and tear on the knee joint over time. A chronic knee injury may involve the cartilage in the knee joint slowly wearing down. Two common examples of chronic knee injuries include osteoarthritis and rheumatoid arthritis. Both types of arthritis involve joint pain and inflammation in the knee. Your pain and other symptoms may get worse with certain movements and activities. Tendonitis can also develop if you overuse the knee joint with repetitive motions, like playing sports or performing heavy manual labor. If you play a lot of sports that involve squatting and jumping, then you may experience what is known as “runner’s knee” or “jumper’s knee.” These both refer to the excess repetitive pressure put on the knee joint that can lead to a stress injury.
Improper Technique
Another cause of knee pain may be due to poor technique. Whether you are exercising at the gym or around the house, it is always important to learn and practice proper techniques. Knee pain during squats is unfortunately common when people don’t use proper technique and effectively support their knees. You can also get knee pain when squatting to pick up an object, like helping a friend move by picking up and carrying a lot of heavy boxes.
Recovering from Knee Pain When Squatting
If you experience knee pain when squatting, then there are several ways to manage your pain afterward. The first thing you should do is rest the knee that is bothering you. As soon as you can take the pressure off your knee and rest, it will give your body a chance to start the healing process. You may also want to reduce certain activities for a few days until the swelling and inflammation go down and the pain subsides. Icing the knee will also help restrict blood flow to the area and provide a temporary numbing sensation. You may also want to apply gentle compression to the knee, especially if you are concerned about swelling and inflammation. Finally, elevating the knee above your heart will help reduce blood flow to the area immediately after the activity. If you are unable to experience lasting relief from knee pain with at-home remedies, then you should see a knee doctor.
Preventing Knee Pain During Squats
Learning how to prevent knee pain from squatting is also a key part of healing and recovery. Here are three ways you can prevent knee pain during squats in the future.
Improving Technique
Learn how to use the proper technique or improve your technique. Whether you are experiencing knee pain from squatting during regular, everyday activities or knee pain during squats at the gym, improving your technique will help. Warming up properly before you exercise can also help prevent an injury. When you warm up, it helps loosen up your muscles and increase blood flow and oxygen to the area.
Chiropractic Care
A chiropractor can help treat your knee pain with natural treatment approaches and help you avoid more invasive surgical procedures. Your chiropractor will treat the underlying cause of your knee pain and help you prevent the problem from occurring again. They may also include physical therapy and massage therapy in their treatment approach to helping you gain strength around your knee. Strengthening your knees will help provide more stability and support while you perform squats and lessen your chances for pain.
Visit AICA Orthopedics for Tucker chiropractic care and learn about how our team can help you recover and prevent knee pain during squats.