"Knee Grinding With Squats"

Kyle
August 14 2018

Hi there, I was wondering if you would be able to help in regard to my knee pain.

I am trying to do squats but just as I drop below parallel I get a grinding feeling which the best way I can explain it is like two bones rubbing against each other. Although this is not extremely painful and my knee does not give way it still does not feel comfortable as such.

I never used to have this problem as I used to squat deep frequently with 60kg + and I felt no grinding at all and the problem seems to have developed over time yet I can’t remember any exact time that I felt it come on.

I'm not sure what I should do and would like to be able to squat again. Thanks

Chloe Wilson - Knee Pain Explained Team
August 22, 2018

Sorry to hear you are having problems in your knee. Unfortunately knee pain with squats is a common problem that can be caused by a number of different conditions. Often it indicates a problem with the knee cap, particularly the cartilage that lines the back of the patella.

From what you are describing it sounds like it may be Runners Knee. When you squat, a great deal of force goes through the back of the kneecap, which is why it is lined with very thick cartilage. If the kneecap is slightly shifted out of position, that pressure can build up. This leads to pain and can cause knee grinding when you bend the knee, particularly when there is weight going through the knees such as when you squat

Exercises to strengthen the kneecap muscles and the glutes can make a big difference as they help to improve the position of the patella and strengthen the muscles that support the kneecap. In the knee exercises section you will find loads of exercise programs that should help reduce both the pain and knee grinding such as:

• Kneecap Strengthening Exercises
• Quads Stretches
• Glute Strengthening

Hope that helps. Best wishes. Chloe