Knee pain during squatting is a common issue for many lifters and often stems from Patellar Tendinopathy. This condition involves irritation or degeneration of the patellar tendon, which connects the kneecap to the shinbone. It typically causes pain at the front of the knee, especially during squats or when extending the leg.
The good news? With the right strategies, you can continue your training while managing and reducing knee pain.
Common Symptoms of Patellar Tendinopathy
Pain directly on or below the kneecap (patellar tendon area).
Discomfort when bending into squats or lunges.
Pain during activities involving knee extension (e.g., jumping or climbing stairs).
Stiffness or tightness around the knee after prolonged sitting or resting.
Step-by-Step Approach to Managing Knee Pain
1. Start with Isometric Exercises (Pain Relief + Tendon Loading)
Isometric exercises allow you to load the quadriceps and patellar tendon without aggravating pain.
Wall Sit:
Lean against a wall with your glutes, not your back.
Lower into a squat position and hold for 45–90 seconds.
Adjust depth to control discomfort—higher for less stress, lower for more.
Perform 3–4 sets.
Purpose: Builds tendon load tolerance and reduces pain sensitivity.
Isometric Single-Leg Extension:
Sit with your leg extended against a fixed object (wall, squat rack).
Push your leg into the object and hold for 12 seconds.
Perform 3–5 reps per leg.
Purpose: Strengthens the quads and patellar tendon without excessive strain.
2. Progress to Slow, Controlled Movements (Building Strength)
Once pain is more manageable, gradually introduce controlled resistance exercises to strengthen the tendon.
Tempo Single-Leg Squat (with Slant Board):
Stand on a slant board or stable surface.
Lower slowly for 3 seconds, pause at the bottom for 2 seconds, and rise for 3 seconds.
Use a PVC pipe or wall for balance if needed.
Perform 3 sets of 6–8 reps per leg.
Purpose: Builds quad strength and tendon resilience under load.
Wall-Assisted Matrix Squat:
Stand arm’s length away from a wall.
Rise onto your toes and bend your knees, reaching them toward the wall.
Return slowly to standing.
Adjust distance from the wall to control difficulty.
Perform 3 sets of 8–10 reps.
Purpose: Strengthens the quads and improves knee control in deep flexion.
Training Modifications to Manage Knee Pain
Adjust Squat Depth: Limit squat depth to avoid aggravating pain. Use box squats or pause squats to control range of motion.
Control Tempo: Slow down your squats to improve control and reduce joint stress.
Monitor Volume & Load: Reduce squat frequency, intensity, or volume if pain increases.
Prioritize Warm-Ups: Incorporate dynamic stretches and quad/glute activation drills before squatting.
Pain Management Guidelines
Mild Pain is OK: Experiencing 3–4/10 pain during exercises is acceptable if it doesn’t worsen or persist beyond 24 hours.
Avoid Sharp Pain: Stop or adjust exercises that cause sharp or severe pain.
Gradual Progression: Increase exercise difficulty slowly—adjust load, range of motion, or reps over time.
When to Seek Professional Help
If knee pain persists despite adjustments and rehab work, consult a physical therapist or healthcare provider. Persistent or worsening symptoms may require a more personalized treatment plan.