Understanding Knee Pain When Squatting: Causes and Solutions

Whether you’re squatting in the gym, picking something up at home, or just trying to stay active, knee pain can be a frustrating roadblock. It might start as a dull ache at the front of the knee or a sharp twinge when you bend down, but over time, it becomes something you just try to manage—until it starts limiting what you can do.

At Off The Block Performance Physical Therapy, we hear it all the time:
“It only hurts when I squat.”
“I’ve foam rolled, stretched, wore a brace—nothing helps.”
“I didn’t even hurt it. It just started one day.”

If that sounds familiar, keep reading. Here’s what your knee pain is really trying to tell you—and what you can do to finally get ahead of it.

The Knee Usually Isn’t the Problem

Most people are surprised to learn that knee pain often isn’t about the knee itself. The knee is a hinge joint that sits between the hip and the ankle, and when either of those areas isn’t working properly, the knee takes the hit.

When we assess patients at our Easley and Central clinics, we often find issues like limited ankle mobility, weak glutes or hamstrings, or poor hip control. These imbalances cause the knee to move in ways it wasn’t built to, which leads to pain, inflammation, and movement compensation. That’s when squatting becomes uncomfortable or even impossible.

Rest Isn’t the Long-Term Fix

If your first instinct is to rest, that makes sense—pain usually tells us to back off. But if the pain returns as soon as you start moving again, it means the underlying problem is still there.

Physical therapy addresses more than just the pain. At Off The Block, we take a detailed look at how your body moves and how your joints and muscles are working together. We don’t just treat the symptoms—we fix the movement patterns that caused the pain in the first place. Our team also uses objective tools like VALD performance testing to measure how your knees are functioning and identify strength or movement imbalances that might not be obvious.

You Don’t Have to Be a Heavy Lifter to Struggle with Knee Pain

You don’t have to be throwing around big weights for your knees to hurt. We see this in runners, weekend warriors, young athletes, and parents who just want to get up and down from the floor without wincing. A lot of times, it’s not about how much you’re lifting—it’s about how you’re moving.

When we work with patients one-on-one, we focus on teaching proper squat mechanics, rebuilding control through the hips and core, and restoring confidence in your movement. Whether your pain is from overtraining, poor mechanics, or something you can’t quite explain, we help you get to the bottom of it.

Ready to Fix It for Good?

If your knees are holding you back from the activities you enjoy, it’s time to take action. You don’t have to live with pain or keep avoiding squats. A personalized physical therapy plan can help you move better, feel stronger, and get back to doing what you love—without hesitation.

Reach out to Off The Block Performance Physical Therapy today. We’re located in both Central, SC and Easley, SC, and our team of Doctors of Physical Therapy is ready to help.

You can call or text us at 864-633-9272 to schedule your first visit or ask any questions.

We’re here to help you move with confidence again.