Understanding and Managing Knee Pain During Squats

Squats are a foundational movement in CrossFit and functional fitness training. But what happens when knee pain shows up during or after a WOD?

At Infinite Capacity Physical Therapy, we work with active adults and athletes across Portland, South Portland, and Scarborough to help them understand and manage knee pain—so they can squat, lift, and train without fear.

Let’s dive into why your knees might hurt during squats and what you can do about it.

👎 Why Does My Knee(s) Hurt When I Squat?

Knee pain during squats is incredibly common—and almost always fixable with conservative treatment.

Some common causes include:

• Poor squat mechanics or form

• Weak hips or glutes

• Limited ankle mobility

• Overuse or training volume spikes

• Old injuries that were never fully addressed

If your knees ache at the bottom of a squat, or you feel sharp pain in the front or inside of the knee, it’s time to take a closer look.

🔍 What We See Most Often at Infinite Capacity Physical Therapy

In our clinic, we often see:

• CrossFitters with quad-dominant squat patterns

• Limited dorsiflexion (ankle mobility) forcing extra stress on the knees

• Glutes and other hip muscles that aren’t pulling their weight

Fixing these issues doesn’t require major changes—just the right plan.

✅ Tips to Squat Without Knee Pain

1. Check Your Form First

You might just need a few small tweaks:

• Keep knees in line with toes

• Push hips back and chest up

• Sit “between” your legs, not over your knees

• Keep your weight distributed mid-foot

Not sure what’s going wrong? A quick movement screen with one of our Doctors of Physical Therapy can give you clarity.

2. Strengthen the Glutes and Hip External Rotators

A strong backside supports the knees by absorbing load and controlling descent. Try adding:

• Single-leg glute work (like loaded step ups or split squats)

• Romanian deadlifts

• Lateral band walks

3. Improve Your Ankle Mobility

Tight ankles force your body to compensate—usually by driving the ankles and knees inward. Simple drills like:

• Banded ankle mobilizations

• Calf stretches

• Goblet squats with a heel lift

...can make a huge difference in knee comfort during squats.

4. Don't Just Rest—Fix the Cause

Pain is a signal—not a sentence.

Avoiding squats forever isn’t the answer. You need a plan to address the root cause so you can come back stronger and more confident.

🧠 What Makes Our Approach Different

At Infinite Capacity Physical Therapy, we combine:

• A movement-based evaluation

• Hands-on treatment

• Functional strength and mobility work

• Real-world training context for athletes

This means we don’t just “treat your knee.” We help you move better, lift better, and train without fear.

Whether you’re working out at East Yard CrossFit, Misfit Gym Portland, CrossFit KGB, or your local garage gym, we tailor treatment to your unique needs and sport.

📍 Local Care for Portland area CrossFit Athletes

We work with active adults and athletes from:

• Portland

• South Portland

• Scarborough

• Falmouth

• Cape Elizabeth

• Kennebunk

• and beyond!

Don’t wait for the pain to get worse—or for it to keep you from meeting your health and fitness goals.

🎯 Ready to Fix Your Knee Pain for Good?

Let’s get you back to squatting confidently.
Schedule a 1-on-1 session with a Doctor of Physical Therapy at Infinite Capacity.

📍 Located in South Portland, Maine
💪 Experts in CrossFit injury rehab and performance
🔥 Personalized plans that help you train pain-free