Squats With Knee Pain: Should You Keep Working Out or Stop?

Lester Kwok
Feb 12
3 min read

For many residents in Ontario who stay active whether lifting at the gym or playing weekend sports knee discomfort during a squat is a common hurdle. The immediate reaction is often to stop entirely to avoid "doing more damage." However, from a chiropractic perspective, the answer is rarely a simple "yes" or "no."

Maintaining mobility is often a key component of recovery, provided the movement is performed safely and within appropriate clinical limits.

The "Traffic Light" Guide: Monitoring Your Symptoms

When managing musculoskeletal discomfort, we recommend patients use a "symptom-based" approach to determine if their current activity level is appropriate.

🔴 Red Light: Stop and Consult a Professional

If you experience any of the following, you should stop the exercise and seek a clinical assessment:

Sharp or "Stabbing" Pain: Sudden, acute pain that occurs during the movement.
Joint Locking: If the knee feels like it is "catching" or you cannot fully straighten it.
Swelling: Any noticeable puffiness or "fullness" in the joint capsule immediately or shortly after exercise.
Instability: A feeling that the knee might "give out" or buckle under weight.

🟡 Yellow Light: Modify Your Movement

If your discomfort is a dull ache (often rated a 3/10 or lower on a pain scale) that improves as you warm up, you may not need to stop squatting. Instead, consider these evidence-informed modifications:

Reduce Depth: Squat to a bench or box to limit the range of motion.
Adjust Stance: Experimenting with a wider foot position or varying toe angles can sometimes reduce stress on the patellofemoral joint.
Tempo Changes: Slowing down the descent (eccentric phase) can help maintain control and reduce joint impact.

🟢 Green Light: Continue Training

General muscle soreness in the quads or glutes, or mild stiffness that resolves within the first few minutes of a warm-up, typically indicates that the joint is tolerating the load effectively.

The Biomechanics of Knee Pain

Knee pain is often a "messenger" for issues occurring elsewhere in the kinetic chain. As chiropractors, we look at Regional Interdependence the idea that a lack of mobility in one joint causes another to overcompensate.

Ankle Mobility: If your ankles are stiff, your knees are forced to shift further forward, increasing the shearing force on the joint.
Hip Stability: Weakness in the hip abductors can cause the knee to "cave in" (valgus stress), which may irritate the surrounding connective tissues over time.

How Chiropractic Care Supports Recovery

Our goal is to help patients manage symptoms and return to their regular activities through an evidence-based approach. This includes:

Functional Assessment: Evaluating your squat mechanics to identify biomechanical compensations.
Manual Therapy: Using joint mobilizations or soft tissue techniques to address restrictions in the hips, ankles, or spine.
Exercise Prescription: Providing specific strengthening exercises to support the knee joint.

If you are experiencing persistent knee discomfort that is affecting your daily life or fitness routine, a formal assessment can help determine the root cause and provide a clear path forward.

FAQ (Evidence-Based Answers)

Q: Is it "bad" for my knees to go past my toes?

A: For most people, it is a natural part of human movement. However, if you have existing knee sensitivity, limiting forward knee travel temporarily while strengthening the hips may be a helpful modification.

Q: Should I use a knee sleeve?

A: Knee sleeves provide compression and warmth, which can improve "proprioception" (your brain's awareness of the joint). While they do not "fix" an injury, many find them helpful for comfort during rehabilitation.

Q: How long should I rest my knee?

A: "Relative rest", where you stay active but avoid the specific movements that cause sharp pain is generally more effective than "total rest." A clinical evaluation can help determine the appropriate balance for your specific situation.