Why does my knee hurt when I sit cross-legged or squat?

Sitting cross-legged and squatting require the knee to bend deeply. This increases pressure around different parts of the knee, especially the area between the kneecap and the thigh bone. If the cartilage, muscles, meniscus, or tissues around the kneecap are irritated, deep bending can make pain more noticeable.

One common cause is patellofemoral pain, which usually causes discomfort around or behind the kneecap. This type of pain often becomes worse during squatting, climbing stairs, kneeling, running, or sitting for a long time with the knee bent. Osteoarthritis, meniscus problems, previous injuries, reduced flexibility, and muscle weakness can also cause pain during deep knee bending.

Occasional mild discomfort does not automatically mean there is serious damage. However, pain that keeps returning, becomes progressively worse, causes swelling, locking, or instability, or prevents normal activities should be assessed. Treatment depends on the cause and may include activity modification, strengthening exercises, physiotherapy, pain management, or other treatment. Dr. Atul Mishra may recommend an examination and imaging when necessary to determine whether the pain is related to the kneecap, arthritis, cartilage, meniscus, or another knee structure.