Why Do My Knees Hurt During Squats and Lunges?
Even if you don’t have pre-existing knee issues, pain during squats and lunges can be caused by several factors, including improper form, muscle imbalances, or overuse. Here are some possible reasons and ways to alleviate the discomfort:
- Knees Going Too Far Forward: Your knees should not extend past your toes.
- Poor Hip & Ankle Mobility: Limited range of motion can force your knees to compensate.
- Incorrect Weight Distribution: Your weight should be evenly distributed through the heels, not just the toes.
- Weak Glutes & Hamstrings: This can put extra stress on the knees.
- Tight Quadriceps or Hip Flexors: Can lead to poor movement patterns.
- Lack of Core Stability: A weak core affects balance and knee alignment.
- Training too hard without proper recovery can cause knee pain.
- If you’ve recently increased intensity, your joints may need time to adapt.
- Worn-out shoes or improper arch support can affect knee alignment.
- Your knees should track in line with your toes, not caving inward or outward.
How to Alleviate Knee Pain During Squats & Lunges
Check Your Form: Ensure knees are aligned with your toes and weight is in your heels.
Strengthen Supporting Muscles: Focus on glutes, hamstrings, and core workouts.
Stretch & Warm Up: Loosen up hip flexors, quads, and calves before squatting.
Modify Your Movements: Try box squats or reverse lunges for less knee strain.
Use Knee-Friendly Footwear: Supportive shoes help with proper alignment.
Reduce Depth if Necessary: Avoid going too low if it causes pain.
Apply Ice & Rest: If pain persists, allow time for recovery.