Can I squat with runner's knee?

Yes — but trim the depth for now. Squatting isn't dangerous with runner's knee, and quitting it entirely usually isn't necessary. The deeper the knee bends, the harder the kneecap presses into its groove, so deep squats are one of the classic aggravators while the joint is irritated. Squat to the depth that stays mildly uncomfortable at most, and keep the next-morning rule: if it's clearly worse the next day, that session was too much.

Start with a comfortable range — often to parallel or above — and easy load. A box or bench behind you makes depth consistent. As the weeks pass and the joint calms, earn range and load back gradually; the squat itself becomes part of the rebuild, because progressive knee loading is exactly what the guideline-recommended treatment is.

If even shallow squats stay sharp, switch to wall-sit isometric holds for a couple of weeks — they load the quad with far less irritation — then re-test the squat.

Squats alone under-train the hip muscles that steer the kneecap — and weak hip abductors are a common part of the runner's knee story. Pair squat work with direct hip strengthening (bridges, side-lying abduction, step work) for the combined program the evidence actually supports.