5 Exercises to Relieve Knee Pain After Squats

I wanted to show you a few relief exercises from knee pain after squats.

CLICK HERE to watch the YouTube video.

I had Alix to demonstrate the exercises

1 – Foam Rolling Out the Hamstrings

Place the foam roller on the floor then sit on it. Roll from above the knee to above the hip, and then roll back through.

Foam Rolling Out the Hamstrings

Start with one set of 5 reps, 1 repetition is up to the muscle and down the muscle. Perform this exercise in a smooth, controlled movement with a quick stop at the end position. The intensity is depending on how much weight you put into the foam roller. You want to feel a deep massage in the muscle. You shouldn’t be screaming in pain. You should only feel a little bit uncomfortable like the muscles are working.

The purpose of this exercise is to loosen up the hamstrings, which often are tight after squatting. Loosening up the hamstring will decrease the pull on the knee. Excess tension on pulling the knee will lead to knee pain.


2 – Iliotibial Band Foam Rolling

Begin in a side plank position. Lie down on the foam roller. Roll from below the hip to above the knee, and then roll back down again on the outer part of the thigh up to the hip.

Iliotibial Band Foam Rolling

Start with one set of 5 reps, 1 repetition is down the muscle and back to the muscle. Perform this exercise in a smooth, controlled movement with a quick stop at the end position. The intensity will depend on how much weight you put into the foam roller. You want an intensity where you feel like having a deep massage and the muscles are working and loosen up.

The purpose of this exercise is to loosen up the iliotibial (IT) band or the muscles in the outer part of the thigh to decrease the pull on the knee and help relieve knee pain after squatting.


3 – Hip Joint Exercise With a Ball

Sit on the floor. Place the ball around your hip joint. Prop your body up and press your glute muscles around the ball. Do it like self-massaging the glute area, especially around the hip joint.

Many times after squatting, the muscles around the hips get tight, or you might be even tight before already, and this exercise helps to loosen out those muscles to make squatting easy as well as decrease the pull on the knee to recover from knee pain.

Hip Joint Exercise With a Ball

Start with one set of 5 reps. Go into 5 in one direction around the hip joint, then 5 on the other direction around the hip. Perform this exercise in a smooth, controlled movement, and you want to feel the muscle is working and being massaged. The intensity is depending on how much weight you put into the ball, but you want to feel like the muscle is having a deep massage.


4 – Child’s Pose

Start in a four-point kneeling position. Maintain a straight line with the head, shoulders and hip. Sit back and pull the hips backward. Put arms out front and drop the shoulders. Relax the midback and relax the upper body.

Child’s Pose

Start with one set of 2 reps. Perform this exercise in a good 20-second hold at the bottom position. The intensity is light.

This exercise loosens up the hip area, stretch it out to decrease the stress on the knee and help to overcome knee pain.


5 – Hamstring Stretch on the Wall

Lie on your back on the floor with arms to the side. Relax the upper body. Put your legs up against the wall. Hold to that position for 20 seconds. Bring your sit closer to the wall to make it more intense. You are looking for a light stretch in the hamstring area.

Hamstring Stretch on the Wall

Start with one set of 2 reps. Perform this exercise for a 20-second hold. The intensity is light for a static stretch.

The purpose of this exercise is to stretch out the hamstrings and a little bit of the glutes to decrease the stress on the knee and help overcome knee pain, especially after squatting.

If you have knee pain after squatting, give these five exercises a go.

If you are looking for a fast, simple, safe and effective program to eliminate your stubborn knee pain and patellofemoral syndrome, then check out the Patellofemoral Syndrome Solution program.

Take care!

Rick Kaselj, MS