Why Does My Knee Hurt?
Why Does My Knee Hurt When I Squat, Climb Stairs, or Walk?
Knee pain is one of the most common complaints I hear from patients—especially during everyday movements like squatting, walking, or going up and down stairs. What many people don’t realize is that the knee is often the victim, not the culprit. Dysfunction above or below the joint—particularly at the hips and ankles—can create abnormal loading patterns that result in knee pain over time.
Let’s break down the five most common contributors to knee pain I see in my practice:
1. Knee Valgus During Squats
Knee valgus is when your knees cave inward during a squat. This motion often stems from:
Weak glutes (especially the gluteus medius),
Tight hips
Poor squatting technique.
When the hips internally rotate, the knees follow, creating a twisting force across the joint. Over time, this can irritate the knee structures, limit range of motion, and cause discomfort during squats or lunges.
2. Lateral Tracking of the Patella
When the kneecap (patella) pulls outward—often due to muscular imbalances or prolonged valgus movement—it can cause chronic irritation of the patellofemoral joint. This is called lateral patellar tracking and typically presents as pain at the front of the knee when bending, walking downstairs, or after sitting for long periods.
3. Collapsed Ankles (Overpronation)
Your ankle alignment directly affects your knee position. If the foot collapses inward (overpronates), it can cause the tibia to rotate internally, further driving the knee into valgus. This is often due to:
Weak ankle stabilizers
Limited ankle dorsiflexion
Poor footwear or foot mechanics.
The fix? Strengthen your ankles and improve your foot awareness. Sometimes a simple foot or shoe adjustment can reduce stress on your knees dramatically.
4. Medial Knee Pain from Bursitis
Pain along the inside of the knee, especially near the pes anserine bursa (just below the joint), is a common sign of knee bursitis. This often results from repetitive stress or poor movement mechanics (like those mentioned above) and can become inflamed over time, especially in athletes or individuals who kneel frequently.
5. Hip Bursitis Leading to Knee Compensation
Surprised the hip made the list? When there’s pain or tightness in the hip—such as trochanteric bursitis—your body subconsciously adjusts movement to avoid that discomfort. This compensation often leads to altered gait patterns or squat mechanics, placing increased stress on the knee.
In short: A cranky hip can cause a cranky knee.
Final Thoughts:
The key takeaway? Don’t just chase the pain. If your knee hurts, you might need to look at your hips, feet, or movement patterns more globally. I work with patients every day to improve their biomechanics and reduce stress on their joints—not just treat the pain, but fix the cause.
If this sounds like something you’ve been struggling with, reach out. Let’s get you moving pain-free again.
—
Taylor Jump, PT, DPT
Jump 4 Wellness | (520) 415-0747
taylorjump@jump4wellness.com
