Knee Pain while squatting- Symptoms, Cause, Prevention and Recovery

Do you even lift? Every day or another everyone must hear these words somewhere. The craze for fitness is constantly elevating nowadays and most of us hit the gym on a daily note. It has now become a part of life. When we walk in through the doors of the gym, we admire to hit the best workout of your life and this mindset sometimes throws us into pain. This can be due to ego-lifting, doing exercises in a wrong posture, hitting weights without warm-up and so on. Knee-pain while squatting is one of the most experienced type of knee pain cause and symptoms in gym-goers. Knee pain symptoms can range from minor pain to severe issues and can cause long-term injuries.

A squat is one of the most complex exercises you can find yourself doing irrespective of the fact you hit the gym or not. From doing actual squats to picking an object under the table or playing sports, like kabaddi. Despite the fact, one must feel discomfort and have knee pain issues while performing these movements.

However, if not serious knee pain causes and symptoms can be cured easily through diet, exercises, workout plans. Let us help you with the queries regarding knee pain causes and symptoms while squatting, in the article below.
knee pain- diet
Diet plays an important role in everyone’s life whether you go to the gym or not. Proper food intake is necessary for the body to function properly. Along with diet proper rest and sleep also helps in reducing agitation, stress and tons of other problems. Macro-nutrients surely do add to the process and help in achieving great results and speedy recovery from pain. Listed below are some foods and tips that can help in recovery from knee pain while squatting.
● Olive Oil- Olive Oil is highly rich in healthy mono-saturated fats and got anti-inflammatory 
   properties due to which it is best suited to encounter causes of knee pain while squatting for the 
   swift movement of joints. Using olive oil instead of regular cooking oil is always a healthy choice 
   as it also does not count much fat. 
● Fatty Fish- This is another great choice during knee pain as fishes with Omega-3 in them that 
   reduce inflammation in joints. Fishes that are rich in good fat include tuna, mackerel, lake trout, 
   salmon, etc. These fishes are easily available in the market and can be consumed when knee 
   pain symptoms are detected. 
● Broccoli- One of the most prescribed healthy vegetables is a cup of broccoli. In research, it is 
    found that broccoli releases a compound called sulforaphane that slows the rate of destruction 
    of cartilage in joints and helps in binding them together. 
● Walnuts- Knee pain causes and symptoms can be cured by eating walnuts that are a rich source 
   of Omega-3 fats that help fighting pain in the knee by acting as an anti-inflammatory agent. A 
   handful of walnuts every day can cure the pain and provide relief to the joints resulting in a 
   speedy recovery. 
● Spinach- Spinach is one of the most common vegetables and a healthy choice of food to add to 
   the diet. Studies show that spinach being a rich source of Vitamin-K helps cure osteoarthritis. 
   Apart from this, the spinach is also rich in fiber that helps in better digestion and fights 
   symptoms of knee pain and helps recover from it at a fast pace. 

Tip- Fried and processed food that comes in packaging, ketchup, sugar, and refined carbs, salt and
preservatives, corn oil can increase the pain making it worse. One should avoid these sources as they are one of the major causes of knee pain.

Exercises to improve the causes and symptoms of knee pain while squatting

knee exercise
It is very necessary to continue to train the muscle in pain, even in the slightest of way possible so that it does not shuts down completely and transforms into a long-term injury. If you’re dealing with knee pain while squatting or experience symptoms of knee pain, don’t just start avoiding to train the lower body as it may start to affect your whole body workout regime. There are a few exercises that help in improving the outcome of your squat.
● Leg raises 
● Hip abduction (clam exercise) 
● Quadriceps set 
● Bridges 
● Wall squats
● Should not feel more pain in the knee 
● Should feel a gentle tightening in muscles 


Repetition is one full movement of an exercise and a series of repetitions is called a set. People generally lack knowledge of sets and reps that tremendously affect the training. Sets and reps can be classified as per the need of what type of transformation is needed for the body. Knee pain causes and symptoms can be reduced with a warm-up which is important to fix the repetitions as well as the sets so that the body gets joints to attain flexibility and swiftness. Few exercises that can counter the knee pain while squatting are listed below.
● Leg Raises- Perform this exercise with 3-4 sets for 20-25 repetitions with an interval of 1-2 
   minutes between each set. 
● Hip Abduction- Hold the hip for 5 seconds each time. Train 3-4 repetitions for 10-20 times with 
   each leg for 2-4 minutes between each set. 
● Quadriceps Set- Hold for thigh for 5 seconds each time, repeat this for 10-20 times with each leg 
   3-4 times a day. 
● Bridges- Training 3-4 set for 15-20 reps will help in speedy recovery from knee pain while 
● Wall Squats- Repeat this exercise with 10-20 reps for 3-4 times a day whenever you get time for 
   reducing knee pain while squatting.

Plan (for knee pain while squatting)

diet plan
Whenever we exercise we need a proposed plan that is durable and output-driven. A workout plan is a script that fits into your lifestyle in a fixed proportion. We need a plan to know the weeks-long exercises and get prepared for them accordingly. These plans are favorable for both men and women and come with different planning for individuals. A simple plan to counter the knee pain while squatting is given below that can help one and all in their exercise.

Week 1: In the first week of training, you will feel slight knee pain while squatting but you should focus
more upon warm-up sets following the above-mentioned exercises. Each exercise should be trained in
3-4 sets with 10-20 reps before hitting the actual workout. For lower body exercises, you aim should be to train 3-4 sets for 12-15 reps. Squats should be avoided or trained with minimal weight for like 2-3 sets for 8-10 reps.

Week 2: Warm-up sets should remain the same for the second week. Progressive weights should be
added to squats. The sets should also increase and range between 3-4 for 8-10 reps. Progressive training for the upper and lower body should be done parallel note.

Week 3: In the third-week supersets can be trained in as a plan that includes- 
● Superset 1- 2 sets X 8 reps back squat+ 2 sets X 8 reps jump squats 
● Superset 2- 2 sets X 15 reps leg extension+ 2 sets X 15 reps leg press 
● Superset 3- 2 sets X 8 reps leg curls+ 2 sets X 12 reps dumbbell lunges 
● Superset 4- 2 sets X 10reps dumbbell deadlift+ 2 sets X 10 straight deadlift 

Week 4: In the fourth week of training, a mild warm-up is necessary before heavy weight training for
prevention from any injury. This week you can perform circuit training or continue with supersets. A
healthy diet is required during this plan rich in good fats, carbohydrates, and protein for best results.
You will see a significant improvement in the causes and symptoms of knee pain.


Suffering from an injury or pain is a really hard time thing, knee pain symptoms and causes can last for very long. Recovering from these causes is an achievement in itself that requires time and self-healing as well but to train the body to get to a level where you do not get injured or deal with the same pain twice is a pro thing. Knee pain while squatting is one of them, once you get rid of the pain and train your body to fight such condition, you get a lot of benefits from it. Some of them are listed below.
● Nutrients circulate to the joint 
● Blood flow increase throughout the body 
● Joint movements help in joint-repair genes activation 
● Results are achieved in muscle growth 
● Flexibility in movements 
● Better sleep 
● Swift lower body movements 

Frequently asked questions

Knee pain starts from little soreness in the ligaments or tissues and can be simply a muscle strain. This can be an age effect but mostly in young people, it can be due to any injury. Symptoms can be swelling or sensitivity in one or both knees. Causes can be an injury in bones, cartilage, muscles, ligaments or tendons due to ego-lifting, exercise without warm-ups, etc.
Squatting is a complex movement and needs a lot of practice and experience. Initially, it can happen due to wrong-posture, excessive load on a single joint, lack of knowledge about movements, etc. The pain, if not treated properly, can get worse and affect in the long-term. To avoid misery, one should take guidance in the gym, follow a proper diet, performing certain exercises to improve the outcome.

Firstly, you should do the movement without any weights as warm-up sets and then gradually increase the weight.
Steps involve-
● Place your feet slightly wider than your hips with the toes slightly pointing outward.
● Look straight with a barbell with a lower bar or higher bar position as per your convenience.
● Your knees should stay behind the toes, look forward with the chest up.
● Perform a movement where you sit back as if you were in a chair.
● Repeat the movement several times.


Please enter your comment!
Please enter your name here