3 Mistakes that Causes Front Squat Knee Pain

Squatting is one of the most common and basic movements in any gym. Squatting can be beneficial to reduce the risk of injury to many parts of the body including the knees, hips, and spine.

However, sometimes squatting can lead to knee pain ^[1] that can last for months or even years. You must understand what are some mistakes that cause your front squat knee pain before you begin squatting again. 

What To Do About Front Squat Knee Pain

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What is Knee Pain?

Knee pain is not uncommon. It may be the result of an injury, such as a ruptured ligament or torn cartilage. Medical conditions – including arthritis, gout, and infections- can cause knee pain too! Rest will sometimes provide relief for minor knee troubles like this but there are also many types of self-care measures we can try to relieve more serious cases of knee pain like this one that helps regulate it better than resting does.

Symptoms that accompany knee pain may vary depending on the cause of the problem. It is important to determine what type of pain you have or if there is a certain location and severity associated with it, so treatment can be given accordingly. Signs and symptoms include: 

• Swelling
• Redness/warmth to your skin
• Weakness in your joints.

Causes of Knee Pain

The causes of knee pain can be very diverse and range from a simple strain to arthritis. These include the following:

• Knee injuries: Sprains, strains, and tears are all types of knee injuries. These can be caused by sports injuries or simply by a fall. No matter how you got them, these injuries could leave you in pain for weeks at a time so it is important to seek medical advice when they happen.
• Tendonitis: Sore or painful knees.
• Patellofemoral pain syndrome: Patellofemoral pain syndrome ^[2] is a common knee problem that usually affects children or young adults. People with this condition typically have pain behind or around the kneecap, and it’s often felt when going upstairs, running, squatting, cycling, or sitting with flexed knees. Treatment normally consists of exercise therapy to help manage symptoms and prevent long-term damage from occurring.

Here are three common mistakes that may cause your front squat ^[3] knee pain.

1. Knees collapsing inward

Having the knees collapse inward puts a lot of strain on the inside part of the knee. This may be fine for a couple of repetitions, but in time will lead to knee pain and irritation. To correct this, you need to have your feet a little wider apart, with your toes slightly pointed out. Try to keep your knee inline with your foot going through the squatting movement.

2. Improper sequence

Most people will start their squatting movement with their knees bending, and then their hips bending. This is an improper sequence. You should start bending at the hips first and then bend in the knees. Ensure that you have the proper sequence.

3. Weight on your feet

A common mistake that people make is to have the bar out front, putting more weight on the front of their feet. This puts more strain on the knees. The more weight you have in the front of the foot, the more the patella or knee cap gets pulled up against the knee joint, which will lead to knee irritation and knee pain. When doing a front squat movement, make sure that your weight is either on the mid foot or the heel area.

Take care!

Rick Kaselj, MS

If you want to eliminate your knee discomfort once and for all, then click here to check out the Knee Pain Solved program.