Squatting knees on squats - reasons and what to do

Crunch in the knees when squatting is a common occurrence, both among athletes and among those who have never gone to the gym. Squatting optionally with a barbell is a sign of movement when a person gets up from a chair or sits on it or squats down. Let's see what’s the matter and why the knees click?

Briefly about the structure of the knee

We promise not to overload the anatomical complexities of the knee joint. Although, the joint is really complicated. To understand why the knee is so vulnerable, let's look inside it, what's under the skin?

Squatting knees on squats - reasons and what to do
And there are several structures connected together — the heads of the tibia and femur, the meniscus and ligaments, due to which this whole structure is held together.

If you touch your kneecap, you will notice that it is mobile. Now imagine how complicated everything was invented by nature to ensure mobility and, at the same time, strength and physiologically correct functionality of the knee joint. This is not your elbow, although it is also not quite simple.

Inside the knee is articular fluid. With its lack, rigid friction of the bones against each other begins, the knee swells and loses all mobility.

By the way, perhaps you have already begun to understand why your knees can hurt. For example, due to a lack of joint fluid.

Why the knee can suffer:

  1. Violation of the structure of any component of the joint (cartilage, bone, ligaments).
  2. Violation of the composition or volume of the joint fluid.
  3. Violation of the composition of cartilage and ligaments.

Here are the reasons why the knee crunches when squatting. If one of these conditions appears, damaging the knee becomes much easier than in a healthy body. In a normally functioning organism, it is possible to damage the knee only by giving it a huge load, that is, by breaking the ligament, or damaging the cartilage. But at the same time, the knee will immediately swell and will hurt greatly.

Another thing is with the problems indicated under points 1, 2, 3.

Violations occur gradually, and everything starts with a crunch (a click sounds when bent). So, let's talk about the very crunch and clicking that many people hear when walking on stairs, squats and other movements associated with bending the legs in the knee.

Causes of the crunch

The knees crunch or creak for several reasons. Now it will be more clear to you what and how, after a short anatomical excursion from the previous section:

  1. Problems with nutrition.
  2. Metabolic problems.

  3. Pathological conditions: inflammatory infectious and non-infectious processes in the knee joint (e.g. arthritis).

Nutrition problems

Usually, a person does not consume enough substances to form joints and joint fluid with food. The joint includes glycosaminoglycans (GAGs): chondroitin and glucosamine.

This is the basis for cartilage.

In normal life, knee problems may appear after 50 years.If you squat with a barbell and work out stably in the gym, the body will need a lot more of these same GAGs than with the usual rhythm of life. Accordingly, you need to get more with food.

That is why athletes are advised to use supplements in the form of “glucosamine + chondroitin”.

This is an ambulance for our joints. And we are talking not only about the knee, but also all other joints. After all, they also consist of the same substances. So the causes of a crunch in the knees may be due to malnutrition.

Next is water.

It must be consumed in the right amount. Liter 2-4 per day, depending on weight. You will say: "there will be swelling!". But no, if you do not eat a lot of salt, and if your kidneys are healthy, edema does not appear, because the liquid will calmly pass through the body, be absorbed in the right quantities, and the excess will be removed from the body. So it was, and it will be so.


The crunch in the knees during squats is precisely due to the fact that the necessary substances are not enough. But why are these substances not enough if a person eats correctly?

In this case, it is a metabolic disorder. The body cannot absorb the substances in the right quantities, the body gains weight, shortness of breath appears, excessive sweating.

The question is solved by going to the endocrinologist. Here you can’t treat yourself, because you don’t know what to treat, and even more so how.

Forget the advice of colorful websites from the Internet. Just go to the endocrinologist and say: "I'm worried about my metabolism, is everything okay with him?" Next - trust the doctor.

The knees crackle and click not only in adults, a teenager may also have a problem if he has problems with the endocrine glands. The reasons for this may be in genetic abnormalities or an abnormal lifestyle.

If your knees crunch when squatting, it makes sense to limit the load to determine the exact reasons.

Perhaps it’s worthwhile to switch to more gentle exercises.


What diseases do knees crackle in? With those associated with damage to cartilage, inflammatory processes or injuries.

The infectious agent upsets the physiological balance inside the knee, starts the destruction processes. A tumor, inflammation, a change in the composition of fluids - all this leads to a crunch and pain.

Crackling and crunching begin to appear while walking up the stairs, while bending the legs even from a prone position.

So you can clarify whether there is a crunch or not. Usually it is well audible.

If the crunch brings discomfort, you need to see a doctor. Moreover, doctors are different. Someone will send home with the words: "Do not invent a disease for yourself," but someone will really help.

So do not despair if the doctor turned out to be the most mediocre creature on the planet. There will always be a normal specialist.

What to do if knees crunch

What should I do if a crunch appears? Is it possible to study further and why?

Let's take it all in order.

If you have a crunch, try reviewing your diet. You need to start searching for a problem with the simplest reasons.

If the problem is nutrition, then it is easiest to solve.

Try adding a couple of weeks to your diet fish oil or fish of fatty varieties, sunflower oil in raw crude form. It’s best to buy special cartilage supplements at a sports store and also add them to the menu.

If the crunch does not go away, pain appears, which means that it is not entirely a matter of nutrition. It is better to consult a specialist (rheumatologist).

Pay attention to your weight, if it is more than 100 kg, maybe it is in it? If you limit yourself in calories, but the weight still goes up, you should contact your endocrinologist.

And finally, if you have nightly pain in your knees, you should definitely consult a doctor. Local warming compresses in this situation are powerless, you need to eliminate the infectious agent from the body. Compresses never cope with this alone.

If you hurt your knee, it is swollen and sore, it is better to make an appointment with a doctor.

If after a bruise or a fall the pain is very strong and acute, call an ambulance. You should be careful if your child knee is broken. After all, children can not always accurately describe their feelings.

Do not self-medicate if the pain persists!

And the most important parting word: if the situation has not changed within 2-3 weeks, you feel worse (we mean the time from the appearance of discomfort, and not from the moment of acute pain, when you need to contact a specialist immediately) - contact the hospital.

Is it possible to play sports with a crunch

If you have a crunch and you need to do squats, you need to pay attention to the following points:

  1. Sit down without weight and decide whether this crunch brings you discomfort or pain.

  2. Try to sit down with weight for the same purpose.
  3. Wrap elastic bandages on your knees and crouch with weight - if the crunch has disappeared, then you can safely do it. If not, crouch carefully, listening to the sensations. If pain occurs, you need to stop classes until the cause is clarified.

For those people who complain of a crunch in the knees, we recommend doing squats not parallel to the floor, but higher.

It is enough to bend the legs at the knees by 50-70 degrees, so that the leg muscles have already received the load. Do not listen to trainers who will scream to you what you are doing wrong. Your knees. In addition, people who have not encountered this problem may not always adequately assess your condition.

You can smear your knees with warming ointment.

Only use it in small amounts, because under the bandage it can lead to severe burning.

And the last: if your knees are crunchy, think, is it worth going further on records? Your body already gives a signal that it will be difficult for him to perform squats with a lot of weight. And if you don’t listen to it, everything can end sadly. We listen and respect our body, gentlemen!



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