Knee pain when squatting or lifting: kneecap pain explained

Reviewed by The Wellness Team. Last reviewed October 2026.

Short answer: pain at the front of the knee when you squat, lunge or climb stairs is often patellofemoral pain syndrome (PFPS), sometimes called "runner's knee". The American Academy of Orthopaedic Surgeons (OrthoInfo) says it is usually relieved with simple treatment such as changing activity and a strengthening programme. It is not a reason to stop training for good, and it is not usually a reason for an injection.

What it feels like

OrthoInfo describes a dull, aching pain at the front of the knee or around the kneecap that usually begins gradually and is linked to activity. It lists these common signs:

• Pain with activities that repeatedly bend the knee, such as stairs, running, jumping or squatting.
• Pain at the front of the knee after sitting for a long time with the knees bent.
• Pain that follows a change in activity level, intensity, playing surface or equipment.
• Popping or crackling when climbing stairs or standing up after sitting.

The NHS describes the same picture for runners: pain at the front of or behind the kneecap that can be dull or sharp.

Why lifting and squatting can bring it on

OrthoInfo says many cases come from vigorous activity that puts repeated stress on the knee, such as jogging, squatting and climbing stairs, or from a sudden change in how often, how long or how hard you train. It also lists the way the kneecap tracks in its groove at the end of the thigh bone. Weak or imbalanced quadriceps and hip muscles can contribute to poor tracking.

What to do first

OrthoInfo advises stopping the activities that make the knee hurt until the pain settles, which may mean changing your training routine or switching to low-impact options such as a stationary bike, cross trainer or swimming. It lists rest, ice (20 minutes at a time, never directly on skin), light compression and elevation, and anti-inflammatory medicines such as ibuprofen.

Physical therapy is the main treatment: exercises for range of motion, strength and endurance, with emphasis on the quadriceps and the hip muscles that steady the kneecap. Shoe inserts (orthotics) may help some people.

The NHS advice for runner's knee is to hold ice on the area for up to 20 minutes a few times a day, and to see a GP straight away if the pain is severe or the knee is swollen. If it is not severe, get it checked by a GP or physiotherapist if it has not gone after a week.

When to get it checked

OrthoInfo says to contact a doctor if the pain persists or it becomes harder to move the knee. A locked knee, a knee that gives way, or pain after a fall is different from gradual front-of-knee pain and needs prompt assessment.

Where PRP fits

Platelet-rich plasma (PRP) is made from a small sample of your own blood and injected into the joint or a painful tendon. For most gradual kneecap pain, strengthening and load changes come first, and we would tell you that. PRP can be one option to discuss if knee pain has not settled after a proper rehabilitation block and the cause has been assessed. The research is mixed and results vary. We do not guarantee an outcome.

Our prices are plain: PRP for a joint is £750.

Next step

If squatting or lifting still hurts and rehab has not fixed it, message us. We will talk through your history and say honestly whether an injection makes sense or whether a physio or orthopaedic opinion should come first.

Message us on WhatsApp or read our knee injection guide.

Sources: OrthoInfo (AAOS), Patellofemoral Pain Syndrome (orthoinfo.aaos.org); NHS, Knee pain and other running injuries (nhs.uk/live-well/exercise/knee-pain-and-other-running-injuries). This article is general information and not a diagnosis.