Knee Pain Tips from a Physical Therapist | Sports Physical Therapy Tigard, OR
Knee pain does not always mean you have to stop squatting. You need guidelines to train smart and identify if this is something you can work through or if it’s time to see a physical therapist. These three simple rules can help you understand when it is safe to keep lifting and when to step back and seek physical therapy.
✅ Rule 1: During the Set
“If you have pain that’s around a three to five out of ten and it’s not sharp and things are not getting worse from set to set or as you increase load, it’s probably okay.”
During a workout, mild discomfort is not always dangerous. If the pain stays under a 3–5 out of 10, is not sharp, and does not increase as you add load or complete more reps, you can usually continue with caution.
✅ Rule 2: The 24 Hour Check
“If we have soreness or pain that lingers for greater than 24 hours following a session and makes it harder to do your daily task, we probably overdid it and we should probably take a small step back.”
Pain that interferes with daily activities the next day is a signal to adjust. Lingering soreness means your body was pushed beyond its current capacity. Reducing load, sets, or reps is a smart way to keep progressing without setbacks.
✅ Rule 3: Week to Week Progress
“Finally, we look at progress from week to week. If we’re able to gradually increase load or do a load with the same amount of discomfort, a little bit of pain is probably okay. If not, we should consider taking a step back in volume intensity until we can fit within those rules and make weekly progress.”
Consistent progress matters more than any single session. If you are increasing strength, handling more volume, or performing the same lifts with less pain, you are on the right track. If pain gets worse or stays the same week after week, it is time to pull back until you can train within these rules.
📹 Watch the Video
Why These Pain Rules Matter
One of the most common questions athletes and lifters ask is: “How much pain is too much?” These guidelines provide some easy answers, but also when it could be time to seek out a physical therapist. A little bit of discomfort can be acceptable if it stays controlled, does not interfere with life after training, and still allows weekly progress.
Knee pain should not automatically stop your training. With smart adjustments, you can continue building strength safely.
Physical Therapy in Tigard, Beaverton, and Tualatin Oregon
At APEX PWR Physical Therapy in Tigard Oregon, we work with lifters, athletes, and active adults who want to keep training without letting pain take over. Our team helps patients apply these rules in real life, making sure discomfort stays within safe limits while building strength and resilience.
We proudly serve athletes and professionals across Tigard, Beaverton, and Tualatin Oregon with expert care, performance testing, and individualized programs.
Take the Next Step
If you are struggling with knee pain while squatting, or if you want guidance on how to keep training through discomfort, our team is here to help.
🔗 Learn more: APEX PWR Homepage
🔗 Explore our services: APEX PWR Physical Therapy
Stay strong, train smart, and use these rules to guide your progress.
Previous Blogs
Weighted Vests for Weight-Loss Maintenance: What the Science Really Says
Weighted Vests for Weight-Loss Maintenance: What the Science Really Says Losing body fat is hard. Keeping it off long-term? For many people, that’s even harder. Our bodies are designed to resist fat loss. When fat stores decline, the body interprets it as a survival threat. Hormones and neural signals kick in to ramp up appetite,
From the First Steps to Full Return: ACL Recovery at APEX PWR
From the First Steps to Full Return: ACL Recovery at APEX PWR For athletes, few injuries are as daunting as an ACL tear. The road back can feel overwhelming, from the initial pain and swelling to the long months of physical therapy and training required to return to sport. At APEX PWR in Tigard, Oregon,
Why Muscle Matters for Women: Strength Training Could Save Your Life
Why Muscle Matters for Women: Strength Training Could Save Your Life “70% of hip fractures happen in women. The minute you break your hip, you have a 30% chance of dying and a 50% chance of never going home again.” — Dr. Vonda Wright These statistics are alarming, but they highlight a truth that women’s