Knee Pain During Lifting: Causes, Treatment, and How Physiotherapy Can Help

Reviewed by the Physiotherapy Team at Waterloo Sports Medicine Centre

Whether you're lifting weights at the gym, participating in CrossFit, or performing physically demanding work, knee pain during lifting can be frustrating and limit your performance. While some muscle soreness after exercise is normal, persistent or worsening knee pain is often a sign that the knee joint or surrounding tissues are being overloaded. 

Understanding the cause of your symptoms can help you recover safely and return to lifting with confidence. 

Why Does Knee Pain Occur During Lifting? 

The knee is responsible for transferring forces between the hips, legs, and feet during movements such as squats, lunges, deadlifts, and step-ups. When these forces exceed the tissues' capacity to tolerate load, pain can develop. 

Common causes of knee pain during lifting include: 

• Patellofemoral pain syndrome ("runner's knee") 

• Patellar tendinopathy ("jumper's knee") 

• Quadriceps tendinopathy 

• Meniscal irritation 

• Early knee osteoarthritis 

• Muscle weakness or movement coordination deficits 

• Sudden increases in training volume, intensity, or load (Barton et al., 2024; Malliaras et al., 2021) 

  
  

Risk Factors for Knee Pain While Lifting 

Several factors may increase the likelihood of developing knee pain during exercise: 

• Rapid increases in weight, training frequency, or workout volume 

• Poor recovery between training sessions 

• Weakness in the quadriceps, gluteal, or calf muscles 

• Reduced ankle or hip mobility 

• Previous knee injury 

• Repetitive high-load activities without adequate conditioning (Barton et al., 2024; Macri et al., 2022) 

It is important to note that knee pain does not always mean structural damage has occurred. In many cases, the knee becomes sensitive when training loads exceed the body's current capacity. 

How Can Physiotherapy Help? 

Physiotherapy is often one of the most effective treatments for knee pain related to lifting. Rather than simply treating symptoms, physiotherapists identify the underlying factors contributing to pain and develop a personalized rehabilitation plan. 

Treatment may include: 

• Strengthening exercises for the quadriceps, glutes, calves, and core 

• Progressive tendon-loading programs when tendinopathy is present 

• Mobility exercises for the hips, knees, and ankles 

• Movement assessment of squats, lunges, and other lifting patterns 

• Training load management and exercise modifications 

• Return-to-lifting and return-to-sport planning (Barton et al., 2024; Malliaras et al., 2021) 

At Waterloo Sports Medicine Centre, physiotherapists work with recreational exercisers, competitive athletes, and active individuals to help restore strength, improve movement quality, and reduce the risk of recurring knee pain. 

How Long Does Recovery Take? 

Recovery depends on the specific diagnosis, symptom severity, and how long symptoms have been present. 

Mild irritation caused by training overload may improve within a few weeks when activity is modified appropriately. Tendon-related pain and chronic conditions may require several months of progressive rehabilitation to achieve lasting improvements (Malliaras et al., 2021). 

Consistent exercise, gradual loading, and adherence to a rehabilitation program are important factors for successful recovery. 

When Should You Seek Physiotherapy? 

Consider booking an assessment if: 

• Knee pain occurs consistently during squats, lunges, or other lifting exercises 

• Symptoms persist for more than a few weeks 

• Pain is limiting your training progress 

• Swelling, instability, or locking develops 

• Rest alone is not resolving the problem 

  
  

Early assessment can help identify the source of your pain and prevent a minor issue from becoming a more significant injury. 

Looking for treatment for knee pain during lifting in Waterloo or Kitchener? The physiotherapy team at Waterloo Sports Medicine Centre can assess your symptoms, analyze your movement patterns, and develop a personalized plan to help you return to lifting safely and confidently.