If you also feel pain in the back of the knee while sitting or squatting, we recommend that you read on. Our doctors will tell you what problems can cause Pain in the back of the knee when squatting.
And what can we do to get rid of back pain when squatting?
Pain in back of knee when squatting
All of us may squat many times during the day, for example to lift a pack off the ground or pick up a small object that has fallen to the ground. We have to take a squatting position.
Definitely back pain in this time of repetition of squatting position can be annoying.
Whatever the cause of the pain, it will bother you with pain and discomfort in the back of the knee.
In the following, we will explain the causes and ways to relieve back pain during squatting.
What are the causes of back pain when squatting?
There are different causes for knee pain when squatting, each factor can cause pain in a specific part of your knee, for example, the following causes will cause pain in front of the knee when squatting:
- Patellofemoral syndrome or Runner’s knee or Jumpers:
Following overuse or so-called osteoarthritis of the knee joint, injuries or imbalance of the muscles around the knee, the patella becomes worn on the lower parts and inside the femur and causes pain in the front of the knee when squatting.
- Injury, trauma and trauma
- tearing in the posterior part of the knee meniscus:
Each of your knees has two menisci. The menisci are cartilage-like tissue that are much stronger than cartilage but have a lot of elasticity. Each knee has two menisci, one on the outside and one inside the knee, which is responsible for controlling and adjusting the pressure shocks to your knee.
The part of the meniscus that covers the back of the knee may become tearing
In the photo below, you can see the structure of the knee joint and menisci and the shape of the menisci.
(Edit the photo properly)
Rupture of the dorsal part of the knee meniscus causes pain in the back of the knee. This pain in the back of the knee is most felt when you are in a squatting position.
When you are standing or when you have a knee straightening, for example, you have been sitting or squatting for a long time, in this case, a torn part of the meniscus falls between the joints.
- Infectious arthritis of the knee joint:
Bacterial inflammation and infection of the knee joint can be accompanied by swelling, redness and warmth of the joint. In these cases, the movements of the knee joint in any position are painful. And you have boredom, fatigue and loss of appetite.
- Popliteal cyst or Baker cyst:
This cyst is caused by the accumulation of joint fluid in the back of the knee (popliteal region). Any factor that causes your knee to swell and increase joint fluid can lead to Baker cyst. Especially in situations where the sufferer has his knee completely straight, it appears better, Sometimes the cyst may rupture and cause pain and swelling in the back of the leg by spreading fluid inside the back of the leg muscles, so it will often be painless until the Baker cyst is torn. All localized injuries and traumas may also cause bruising and pain in the affected area.
Make an appointment with your doctor. In the clinic, you will be given an accurate history of the time since the onset of pain, persistent or intermittent pain in the back of the knee during squatting, etc. Doctor asks you about physical activities that aggravate your pain. Careful observation and examination of the knee is performed by a physician, redness, swelling and warmth of the knee joint are assessed. In this examination, the range of motion of your knee joint is examined and it is determined in which position or range of motion of the joint, back pain of the knee occurs.
Diagnostic methods such as X-ray imaging, etc. may be used depending on your circumstances.
What is the treatment for knee pain when squatting?
Appropriate treatment should be based on diagnosing the cause of back pain when squatting, but in general, physiotherapy or physical therapy will be a non-invasive way to improve your pain. Regular exercise plays a big role in strengthening the muscles around your knee joint. The stronger the muscles around your knee, the less pain, injury and pain your knee will have.
In exercise, your doctor will tell you how to strengthen the muscles involved in keeping your knees steady. Muscles such as:
Hamstring muscles in the back of the leg
And sometimes the muscles that move the hip away from the midline or the hip abductors need to be strengthened. If the cause of knee pain during squatting (often pain in the front of the knee during squatting) is Paltofemoral Syndrome, the goal of physiotherapy is to prevent inward movement of the knee during squatting. Sometimes wearing the right shoes while walking helps you reduce knee injuries, so knee pain causes do not occur at all while squatting.It may be necessary to use an arthroscope to remove the damaged part or to repair the damage to the knee and the tissues around the knee.Open knee surgeries are sometimes needed to treat complex joint problems.
Home Remedies for Knee Pain when squatting
Stop the activity that causes the pain. If being in a certain position is painful, change it.
Put the cold compress pack on the painful area behind the knee for about fifteen to twenty minutes, do not put the ice directly on your skin, but pour it into a plastic bag and wrap a thin towel around the bag.
You can use proper bandaging to prevent the growth and increase of inflammation.
Place the injured and painful knee above the level of your heart to reduce swelling and inflammation.
- Use position heating:
In cases where the pain in the back of your knee when squatting or sitting is due to joint inflammation or there is a stretching of a muscle or tendon, you can reduce the inflammation by warming the position, which increases blood flow, but the heat worsens the swelling.
- Take the right medicine:
Take painkillers such as ibuprofen, naproxen, which can reduce both inflammation and pain.
- Massage the painful area:
Gentle massage increases blood flow and removes inflammatory substances from the inflamed area.
Prevent knee pain when squatting
- While standing with your back against a wall, spread your legs shoulder-width apart, your heels should be 18 inches away from the wall and your knees should be along your heels. Take a deep breath and exhale while squatting. All you have to do is try to keep your knees close to your heels, when getting up, try to tighten the central muscles of your body and finally be able to stick your back to the wall. Gradually, as you stand, do your deep breath.
- Maintain your weight with a healthy diet
- Before all sports and competitions, be sure to warm up your body and prepare your muscles
- Be sure to always include stretching exercises in your daily routine
If necessary, use orthosis or insoles as prescribed by your doctor to keep your legs straight and reduce injuries that cause pain in your knee.
The final words
So we remind you that if you have pain in the back of the knee while squatting, you should avoid being in this position as much as possible, and secondly, always strengthen the muscles around your knee by doing proper movements to increase the stability of the knee and reduce injuries.