Does Knee Pain Mean You Can No Longer Squat? 

 Danielle Ivie, DPT, CSCS | Founder of Powered by Movement Physical Therapy 

 If this sounds like you – 

● Recurring knee pain that keeps coming up and interfering with your favorite activities 

● Pain that resolves with rest, but returns when you get back to squats or exercise 

● Being told that you “should just stop squatting” or the activities you love to avoid pain 

● Missing out on fun with your family and friends because of pain 

Then imagine this – 

You are an active, healthy adult and have been your whole life. You hit the gym 2-3 times per week and walk 1-2 miles daily. You start noticing some knee stiffness and soreness while you are squatting and go to the doctor. The doctor refers you to a knee surgeon. The knee surgeon does not listen to your current exercise routine or history, and says “You need surgery and should probably stop squatting.” 

Are you kidding?! 

This is exactly what happened to one of our clients recently, and I am here to tell you that knee pain should not be a reason to “just stop squatting” (or for a quick jump to surgery…woof). 

Pain does not always equal injury. Pain is a signal that your body does not like something – a movement, a position, a stimulus. It does not automatically mean something is torn, or that you need to stop exercising. 

Squatting is a hot topic and there is an old belief that squatting is “bad for your joints”. Well, news flash, squatting is quite possibly the MOST functional movement you can do. 

Need to sit down in a chair? That’s a squat. 

Need to use the bathroom? That’s a squat. 

You get my point. 

Now, beyond the functionality of a squat, the point of exercise is to build a capacity that is bigger than what is required of your body in everyday life. Exercising for long term health equates to making your life easier. Imagine you have to carry your 40lb toddler or grandchild while you stand up and sit down and walk for a period of time because, well, toddlers. 😉 If you have a greater capacity than 40lbs, that’s no problem! That is the point. It’s bigger than knee pain, it’s your quality of life. 

If you are experiencing knee pain while squatting, my first thought isn’t “stop squatting”. 

First: have your coach check your form, or watch in the mirror. Can you tweak your position to eliminate the pain? 

Second: Movement changes don’t help? Think about the load. Is this weight a jump up and maybe too heavy for you to maintain form? Can you change how you hold the load? For example, a goblet squat instead of a front squat. 

Third: Can you shorten the range of motion? Squat to a box or a chair instead of all the way down? 

If any of these modifications change or reduce your symptoms, this is awesome news! This means that you have a capacity problem, not a squatting or knee injury problem. And we can build up your capacity to squat without knee pain for good. 

If these three things do not work – we look deeper. Knees are often the middle man and can be sore or painful due to issues at the hip, low back or foot and ankle. Your first line of defense is asking your coach or trainer to see if they can problem solve with you. If unsuccessful, a physical therapist can perform a thorough movement assessment and figure out the root cause of your knee pain. You do not have to stop squatting or settle for dealing with knee pain forever! 

Too many people are being told to settle with just getting by. And by “getting by” you lose the joy and fulfillment of chasing that new PR, feeling strong, or being active with your family. You are told that this is just what happens as you get older. Or that the activity you love so much is too hard on your body. 

So you shrink to these lower standards. And by doing so you miss out on the mental, physical, and emotional benefits of exercise – you miss out on what you enjoy most. Being told to settle or to stop an activity is not real care. It doesn’t prioritize you or your health goals. 

I know what it is like to love how your body feels when you exercise consistently and are thriving in life, keeping up with everything you want to do. The strength, sense of community, and joy we get from exercise is worth working towards, even if we hit a bump in the road (knee pain). 

Real, quality care is learning how to thrive – not just survive. Real physical therapy helps you get out of pain, back to the activities you love, and teaches you how to keep going. 

And here is the final truth – 

Simply surviving is not the goal. Being told to stop an activity will not help your pain and is not sound medical advice. You need a healthy body and mind to live the active, meaningful life you deserve. You deserve to reach your health and fitness goals, and feel GOOD while doing it. 

This is exactly why we do what we do at Powered by Movement.

Because we know when clients walk through our doors, even after a disappointing healthcare experience, they still believe they can improve and get back to the activities they love. 

Don’t settle for a provider who dismisses you or says “don’t do that”. 

You deserve a provider who will say “Let’s figure out how to get you back to your favorite activities, stronger and better than before. Let’s keep you active and healthy for the long term.” 

A provider who looks at the big, holistic picture to get to the root cause of your issue. A provider who is just as excited as you are about getting you back to what you love. Someone who doesn’t tell you to stop. 

Because you aren’t powered by stopping – you’re powered by movement. 

At PXM, we help active people in the St. Louis area recover from injury, optimize movement, and stay out of pain for the long term while reaching their health & fitness goals. With our unique approach to physical therapy, our top priority is to provide you with holistic, fitness forward healthcare that emphasizes your goals. 

We get you back to thriving in the activities you love with our 3 step process: 

POWER UP: Diagnose and understand the root cause of your problem. 

POWER BOOST: Create a custom plan for you to restore function & get back to what you love. 

POWER PEAK: Optimize performance to keep pain away for good & get stronger than ever. 

Not sure if PXM is right for you? Have more questions? Schedule a Free Consultation today.