What Causes Knee Pain When Squatting or Kneeling?

When you squat or kneel, your knee joint works hard because it supports a lot of your body weight. The forces in your knee increase when you bend deeply or support heavy objects. This extra pressure can stress the cartilage—a smooth tissue that helps your knee joints glide smoothly. Over time, repeated stress from squatting or kneeling can cause tiny injuries or wear away this cartilage. Such damage might cause pain, swelling, or stiffness. In some jobs or activities, people kneel, squat, or lift heavy loads very often, which adds extra stress on the knee. This work-related stress can encourage early signs of osteoarthritis—a condition where the joint wears out. The way your knee moves during a squat creates forces that push the bones closer together than usual. These forces, if experienced too often, can hurt the knee tissues. Using proper body posture and taking breaks may help lessen the stress on your knees, which may reduce pain when squatting or kneeling.