Knee pain – Thigh pain – Bending over or squatting

Knee or hip pain after bending or squatting is common in people with tight lower back, hip, and knee muscles. Most of us who sit all day have tight muscles in our lower back and lower extremities. Therefore, when we perform squatting or bending movements, whether prolonged or repetitive, you may feel weakness, discomfort, or pain in the hips, groin, front of the thighs, as well as along the inner thighs and maybe even knee pain. . This should tell you that the muscles in these areas were abused by squatting or squatting.

The muscle responsible for the discomfort or pain in the front of the thighs or pain in the front of the knees is the rectus femoris muscle and the muscle on the inner thigh and knee that has been stressed is the muscle adductor magnus.

If the pain is on the outside of the knees, the pain is likely due to tension in the tensor fascia lata muscle, and if the pain is in the back of the knees, the pain is coming from the hamstrings. .

Although the other quadriceps muscles are important for producing pain in the anterior thigh and knee, they are not the main muscles that are injured, as the other quadriceps cross only one joint, namely the knee joint, while the rectus femoris (which is also a quadriceps muscle), the tensor fasciae. Lata and hamstrings cross the hip and knee joints and are therefore more likely to be abused when bending over or squatting.

Initially, anterior thigh and knee pain is more common than posterior thigh pain. Due to our sedentary positions that involve sitting for prolonged periods, muscles in the front of the hip, such as the rectus femoris, tensor fascia lata, and psoas major, can be chronically shortened, while muscles in the front of the hip. Posterior hip, gluteus maximus (gluteal muscle), hamstrings, and adductor magnus are chronically overstretched and weakened.

At the knee joint, sitting places the knees in a bent position, therefore the rectus femoris and the tensor fasciae lata, whose functions are to extend the knee, are stretched and weakened too much, while the hamstring muscles whose function is to bend the knee become short and taut. due to imbalance of muscle strength as in the seesaw principle.

When bending over or squatting, the sitting position is exaggerated with excessive flexion of the hips and knees. Therefore, the rectus femoris and tensor fasciae lata muscles shorten and tighten at the hip and lengthen and stretch at the knee. Excessive shortening contraction in hip flexion (flexion) and over-elongation contraction in straightening (extending) the knee injure the rectus femoris and tensor fascia lata muscles.

To keep the person crouching or squatting, the muscles at the back of the hip must undergo an over-lengthening contraction in addition to an over-shortening contraction in the knee. Since the muscles in the back of the hip that have to undergo a lengthening contraction, such as the gluteus maximus and adductor magnus, are huge and very strong, the hamstrings, which also perform the same action on the hip, now they may have a more concentrated power to flex muscle. knee. The stronger the hamstring pull to actively bend the knee, the more power the rectus femoris and tensor fasciae lata muscles must exert to counter this force.

Therefore, when trying to stand tall after bending or squatting, the first weakness, discomfort, or pain will be felt in the front of the thigh and the front of the knee leading to pain in the thigh and knee.

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