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Knees Hurt When you Squat? I Think Not!

Updated: Nov 4, 2022


I've heard it a million times. " Squats are bad for my knees", "my body doesn't allow me to squat", "I'm afraid to squat". Listen, now unless you have a specific condition or you've had severe past trauma, NOT SQUATTING is bad for your knees. What IS bad for your knees is having imbalances, tight muscles, inactive muscles, weak muscles and bad form. Your knees hurting when you squat is a by product of one of those issues. I can't count how many people that have come to me and told me that don't squat because its bad for them and by the end of their first session they are squatting pain free with a few minor adjustments. Most of the time from what I've seen in my own experience is lack of quality form (We will dive deeper into that) and tight muscles.

Have you ever heard the term a tight muscle is a weak muscle? Now when a muscle is tight, it can't contract and stretch the way its properly meant too which means its neighboring muscles get to work over time causing inflammation. This leaves you susceptible to injuries from the overworking of other muscles and develops adhesion's in certain tissues from the lack of proper stretching and contracting of the muscles. Think of an adhesion as a bunch ropes all tied together under your skin forming a knot that prevents your muscles from working as efficiently as they should be. All of this mess is created from something that could be easily prevented with regular stretching and proper warm up. Now we need to back to correct this. The reason we want to correct this is because those tight muscles with the adhesion's are putting excess on the area where those muscles attach by your knee. Think of your muscles as a rope, if you pull real hard on one side of that rope its going to create a ton of tension on the other side of that rope. Now what happens if we give that rope some slack? It'll release tension on the other end. Its the same concept with you're muscles. Except with your muscles there is pain at the end of that rope. So lets fix it.

Here is a visual representation of what you fascia looks like under your skin when you have an adhesion

How to Fix :

1. Smooth out the adhesions using a foam roller, lacrosse ball or a graston tool ( I some