For warehouse workers, squatting is a part of the job—lifting boxes, organizing inventory, or reaching lower shelves. But when knee pain starts to creep in, it can turn every shift into a challenge.
The good news is that a few simple changes can protect your knees, ease pain, and help you move more efficiently at work:
- Check Your Squatting Technique
Proper squat form can make all the difference.
When you squat, keep your feet about shoulder-width apart and your weight balanced evenly over your foot- not leaning too much into your toes or your heels. As you lower down, push your hips back (like you’re sitting into a chair) and keep your knees tracking over your toes instead of collapsing inward. Your chest should stay lifted, and your spine neutral.
If you feel pain or pinching in the front of your knees, stop and reset your stance—sometimes even a small adjustment in foot position or depth can take pressure off your joints.
- Avoid Squatting Through Pain
If your knees are already sore, continuing to squat down can make things worse. Pain is your body’s way of signaling something isn’t right—often that your hips or ankles aren’t moving well, which puts extra stress on your knees. Instead of pushing through it, modify your movement. Try using a half-squat, supported squat, or alternate lifting method until the pain settles.
- Build Hip Mobility to Support Your Knees
A lot of knee pain actually starts higher up, in the hips. When your hips are tight or limited, your knees end up taking on more work than they should. Two simple exercises can help restore balance and reduce strain:
- 90-90s: Sit on the floor with one leg bent in front of you at 90 degrees and the other behind you at 90 degrees. Slowly lean forward over your front leg to feel a stretch in your hips. Hold for 10-15 seconds, perform 3 reps. Switch sides and repeat. This helps improve internal and external rotation, giving your knees more support during squats.
- Banded Hip Internal Rotations: Attach a resistance band around a secured pole- like a squat rack or an anchored piece of furniture. Loop one leg into the band and adjust the height of the band as high as possible. Face perpendicularly to the band with your banded leg closest to the furniture. Kneel down on your free leg and keep your body upright. Guide your knee away from the band- increasing the resistance- and you should feel a stretch deep inside your hip. Hold 5-10 seconds, repeated 5 times.
Your knees don’t have to pay the price for a physically demanding job. With better movement patterns, smart rest, and targeted mobility work, you can stay strong, reduce pain, and keep doing your job safely—one squat at a time.
Solveglobal member therapists are on your team to help you move, feel, and perform your best. If you are having pain with squatting, reach out to your Solveglobal therapist today.
