Squat Pain

“How To End Pain And Stiffness When Squatting Without Painkillers, Risking Surgery Or Having To Wait To See The Doctor”

Do you experience pain, stiffness, or an achiness while squatting in the gym?

You're not alone. It's very tempting to think that it's nothing - that it will go away on its own. Maybe you pushed too hard to get a few extra reps in, wanted to finish your WOD, or felt pressure to achieve a personal best. Perhaps you pass it off as having just "tweaked" your knee or back or thought that it's just "stiffness" that everyone your age suffers from ...

Too often, experiencing pain during squats or heavy lifts is seen as just something that happens as we age. A part of getting stronger … it's just inevitable … grin and bear it to stay strong! You may be surrounded by many fellow athletes that are stiff and achy after lifts. A common discussion at your boot camp or CrossFit class is nursing a lower back or knee problem. Many members are talking about taking Advil or natural supplements. Still, you keep hearing about the same issues week after week after week.

Just because pain during squats is a common complaint doesn't mean that it's normal, and it also doesn't mean that we can't fix it. Slowly, as we avoid things that hurt or cause us to feel uncomfortable, we lose our mobility. Unfortunately, it isn't always apparent when you start having problems squatting. You mask the symptoms of achiness and stiffness by using supplements, medications, or creams that take the edge off … but they are NOT the solution. Frankly, many of these are just placebos that give you relief, but they avoid a person getting to the root of the problem.

Knee pain when squatting isn't an uncommon occurrence. In some cases, knee pain is coming from your back or hip. In these complicated scenarios, only sports specialists can often figure out this complex problem and know how to treat it correctly. For example, a tight ankle can cause problems for your squat just as much as a weak core. Most times, rest is offered as a solution, which can be the worst thing to do. "Stop if it hurts" is a mantra by many doctors who don't lift and aren't specialists in these types of injuries. After a while, the injury is not the issue; instead, it's atrophy and tightness as we wait for everything to heal. Significant atrophy can occur in days, not months. That's right … DAYS.

Many of our athletes relate to problems in a couple of areas. Don't be too hard on yourself if you can't figure it out alone! The good news is that - with the proper care from a specialist in back, hip and knee issues - they can evaluate and set you on the right course of care! Sometimes, knee pain comes from a tight hip that isn't even painful. We don't treat symptoms. We treat the causes and the origin of your problem.

Most people comment that there was no apparent reason why it happened, and/or it doesn't seem to improve like it did in the past! For example, "I just moved quickly, and then it started," or, "I just woke up stiff, and it never got better."

If that’s happening to you, you’re not alone. We hear this type of thing all the time. In fact, knee, shoulder, and back problems related to squatting and various lifting types are among the most common issues we see in our physical therapy clinic in Wyckoff, New Jersey.

“But Why is This Happening to me?”



Hopefully, you haven’t been in pain every day for 6+ months. But many of the patients we see have waited that long, sometimes even longer. Mistakenly believing that everyone gets squat pain – especially above a certain age. But this is a misconception. You should be able to squat freely without pain or stiffness, regardless of age, and something is wrong if you can’t. You need a physical therapist ASAP before things get even worse.

Have you had squat pain for over 7 days?

If your squat pain has been hanging around for more than a week. You've probably seen a doctor who told you to take anti-inflammatory medication, "take it easy," and come back and see them if the pain doesn't improve. Sadly, for most people, the pain doesn't improve. They waste hours returning back and forward to the doctor’s office only to be given more lousy advice. We can help to teach you how to do squats correctly, while avoiding any potential pain.  

If You’ve Been Putting Up With Squat Pain For A While, Don’t Feel Bad. Many Of Our Patients Tell Us That They:

  • Thought the pain would go away on its own” (it didn’t)
  • Went to their doctor who told them it was probably arthritis."
  • "Thought exercising more would help, but things got even worse."
  • "Saw a specialist who told them that surgery could be an option, but their pain wasn't bad enough yet."
  • "Stayed home to rest, on the doctor's advice, but the pain is still there, and their back feels even stiffer than before."

Does that sound like you?

If it does, make this the last day you put up with squat pain.

Let us help you.

We invite you to start with a complimentary telephone consultation with one of your sports experts to discuss your issues and learn how we can help you. Just click below to request your call. We'll get back to you with the available dates and times.

“What Can I Do to Get Rid of Squat Pain NOW?”...

It will not get better overnight if you've had squat pain for a long time. But you can improve your symptoms with the following tips:

  • Make sure you keep your body well hydrated. Everything feels better when you’re not dehydrated – from pain and stiffness to your mood and mobility. Drinking water won’t fix your squat pain, but it’ll most definitely make you more comfortable.
  • Try heat therapy using a heat pad or an ice pack on the part of your body that hurts after squatting. Don't worry too much about which one to use. It's mostly personal preference and the one that makes you feel most comfortable and reduces the pain.
  • Just movethis is the Apex Orthopedic Rehabilitation mantra. For a good reason, too, because movement gets blood and oxygen flowing around your body to lower inflammation and reduce pain and stiffness. Try not to sit down for more than 20 minutes without getting up to move around and stretch your body.
  • Get expert Physical TherapyBy far, the best way to get rid of squat pain quickly is to consult with a physical therapist. We quickly find and treat the source of your back pain and stiffness and teach you how to prevent it from returning.

If you want to find out how the physical therapy team at Apex Orthopedic Rehabilitation can help you get rid of squat pain – so it never returns. Then, we urge you to book a free Discovery Visit at our Wyckoff, NJ clinic to start the process.

“How Can Apex Orthopedic Rehabilitation Help You Get Rid of Squat Pain - In The Next Few Days?”

  • We quickly find the source of your pain and explain precisely what is going inside your body and why – often within 20 minutes.
  • We teach you how to set your life up to prevent squat issues in the future – with daily stretching and strengthening exercises.
  • We examine your posture and fix any issues with your body's alignment and sitting, standing, and walking posture.
  • We help you get to a point where you can start protecting your long-term health by chucking the painkillers in the trash.
  • In almost ALL cases, we keep you OFF the surgeon’s table.
  • But best of all – we help you get your life back, so you start going what you love again without the burden of squat pain.

To find out what it costs and our availability at the clinic in Wyckoff, NJ, just click the link and complete the short form.

“Hear From Happy Patients of The Apex Orthopedic Rehabilitation”

Please enjoy watching stories of other people with pain when squatting just like you who came to see the physical therapy team at Apex Orthopedic Rehabilitation - and left much healthier and happier:



40's Teaneck, NJ

"From the moment you walk in the door between Kathy greeting you and Tom's assistance, helping you out and getting everything done, you're home. You're with a family. They're taking care of you. As a mom, it made me feel safe knowing my son was getting the absolute best care in the absolute best way possible."



50'S Ridgewood, NJ

"He knows the craft really well. And then he tailors a plan that's unique to your kind of requirement, what you're trying to get to. It is about you. It is a cool atmosphere that has kind of a good, cool buzz, which makes you feel comfortable, which makes you feel like you can accomplish what you want to accomplish."



70's Wyckoff, NJ

"I have known Tom Willemann of Apex for a very long time. And have over the years sent many of my clients who've become patients of his, all of whom have had absolutely excellent results. I can't say enough. Nice things about apex. It's been a wonderful experience.