Knee Pain When Bending or Squatting: Causes and What Helps

Putting on your shoes, picking something up from the floor, reaching into a low cupboard, working in the garden: everyday life is full of bending. If your knee hurts in these moments, you may start avoiding them, and then the knee gets even stiffer and weaker.

The good news is that in most cases you do not have to stop bending. It helps to understand what the knee does in a bend and to change how you get down and back up.

Why bending is hard on a sore knee

The deeper you bend, the harder the kneecap is pressed against the thigh bone, and the more the menisci, the cushions inside the joint, are squeezed at the back of the knee. A healthy knee handles this without trouble. But if the joint surface behind the kneecap is irritated, the cartilage is worn or a meniscus is damaged, a deep bend is exactly where it shows. Getting back up from a squat also asks a lot of the thigh muscles, and if they are weak, the knee takes more of the load.

The most common causes

• Irritation behind the kneecap. Pain at the front of the knee, around or behind the kneecap, that gets worse when squatting, kneeling and on stairs.
• Meniscus problems. Pain on the inner or outer side of the joint, sometimes with a catching or locking feeling, especially when you twist while the knee is bent.
• Osteoarthritis. The knee feels stiff, does not want to bend all the way and aches after a lot of crouching, for example after a day in the garden.
• Swelling or a cyst behind the knee. A feeling of tightness at the back of the knee in a full bend. Read more in our article on pain behind the knee.

How to bend in a knee-friendly way

• Bend at the hips, not only at the knees. Push your bottom back and lean your upper body forward with a straight back. That way the knees do not have to bend as deep.
• Use the "golfer's lift" for light things. Hold on to a table or chair with one hand, lean forward and lift one leg back behind you as you reach down. The knee of the standing leg stays almost straight.
• Keep your knees in line with your toes and your weight spread over the whole foot, not only on the toes.
• Do not twist while bent. Turn your whole body together with your feet, not just the knee.
• Get down on one knee, on a cushion. For longer work close to the floor, a soft pad under the knee is often more comfortable than a deep squat.
• Bring things closer to you. Keep the things you use often at waist height, use a low stool for work in the garden and sit down to put on your shoes.

Build up the bend step by step

Avoiding bending altogether usually makes things worse, because the muscles weaken and the joint gets stiffer. It is better to practice the movement in a range that feels fine. A good start is the sit-to-stand exercise from our article on knee pain after sitting: stand up from a chair and sit back down slowly. When that feels easy, try a shallow squat while holding on to the kitchen counter, only as deep as is comfortable, 8 to 10 times. Over the weeks, you can go a little lower. Mild discomfort that fades quickly is usually fine. Sharp pain is a sign to stop and not go as deep.

Many people also find that a soft sleeve makes bending more comfortable, because it keeps the knee warm and gives a pleasant sense of support during housework or in the garden.

When to see a doctor

• the knee locks and you cannot straighten it fully
• the pain started after a twist or a "pop" in the knee
• the knee swells after bending or squatting
• the knee feels unstable or gives way
• the pain does not ease after a few weeks, even though you follow these tips

A sore knee does not mean you have to stop bending. With a smarter technique and a gradual build-up, everyday movements like putting on your shoes or working in the garden often become easier again.

A sleeve you will actually wear

The best sleeve is the one that does not end up in a drawer. The KeenTrove Bamboo Knee Sleeve is made for exactly that:

• soft, breathable bamboo, comfortable even in summer
• fits snugly but does not dig in behind the knee
• does not lock the knee, so you move naturally
• wear it under your clothes during the day and in bed at night

With 60 days to get your money back, you have nothing to lose.

See the bamboo knee sleeve →

Note: this article is for information only and does not replace an examination by a doctor. If you have circulation problems or diabetes, or have recently had knee surgery, talk to your doctor before wearing compression.