Knee Pain After Squats? Here’s What CrossFit Athletes Should Know
In a high-intensity training space like CrossFit, a little post-workout soreness is expected—but persistent knee pain after squats? That’s a red flag. As a CrossFit athlete, you’re pushing your body through complex, loaded movements. But just because squats are “part of the grind” doesn’t mean knee pain has to be.
Occasional muscle fatigue or tightness post-WOD is one thing. But if you’re feeling sharp pain at the front of the knee, discomfort that builds with each squat session, or lingering soreness that affects your performance outside the gym, it’s time to dig deeper.
READ: The Complete Guide to CrossFit Physical Therapy in Green Bay
Pain isn’t weakness. It’s information. And your body may be telling you something is off with your movement mechanics, load management, or tissue capacity.
Common Reasons CrossFit Athletes Feel Knee Pain During or After Squats
Squatting is a foundational part of almost every CrossFit workout—from thrusters and wall balls to cleans and overhead squats. But the high reps, intensity, and varied programming can expose small dysfunctions that lead to big problems over time.
Here are some of the most common contributors to post-squat knee pain:
Poor ankle mobility, forcing compensations up the chain
Limited hip range of motion or control
Quad dominance without sufficient glute or hamstring recruitment
Poor core bracing or pelvic control under load
Excessive training volume without enough recovery
Movement compensations from old injuries
Without addressing these root causes, athletes often fall into the cycle of “train through it, ice it, repeat”—which rarely solves the problem and often makes it worse.
Why “Just Resting” Isn’t the Answer
When knee pain shows up, most athletes instinctively pull back, rest, and hope it resolves. And while taking a short break can reduce irritation, rest alone doesn’t address why the pain started in the first place.
Here’s what often happens:
You rest for a few days
The pain eases slightly
You return to training at full intensity
The pain comes back—sometimes worse
The better approach? Identify and fix the movement dysfunction, muscle imbalance, or mobility restriction that’s contributing to the pain. This is where CrossFit-savvy physical therapy makes all the difference.
How CrossFit-Specific PT at MVMT GB Targets the Root Cause
At MVMT GB in Austin, we specialize in helping CrossFit athletes stay in the gym—not on the sidelines. Our physical therapy approach is rooted in understanding your sport, your lifts, and your goals.
We don’t just hand you a list of generic quad stretches. Instead, we assess how you move under load and identify what’s truly driving the pain.
What your session may include:
Joint-by-joint mobility screening
Strength assessments for glutes, hamstrings, and core
Movement pattern evaluation during squats, box jumps, or Olympic lifts
Hands-on techniques to improve tissue quality and joint mechanics
A progressive, sport-specific rehab and training plan
We understand the demands of CrossFit because we work with athletes like you every day. Our goal is to not only get you out of pain—but to improve your performance and confidence in the long term.
READ: Why Athletes Should Consider Pelvic Floor Therapy for Injury Prevention
Train Without Fear—Book an Assessment With a PT Who Gets CrossFit
You don’t have to “just deal with it” or scale indefinitely. If your knees are holding you back, the right physical therapy can help you move better, lift pain-free, and stay consistent in your training.
At MVMT GB, we help CrossFit athletes in Austin break the pain cycle with targeted, movement-driven care that respects your goals and supports your progress. Whether you’re training for your next comp or just want to enjoy squats again, we’ve got you.
Book your movement assessment today and find out what’s really behind your knee pain—and how to fix it for good.