Why Does My Knee Hurt Going Up or Down Stairs?
If your knee hurts when you walk up or down stairs, you're not alone. Stairs can make certain types of knee pain more noticeable because they place more demand on the knee than walking on level ground.
One common cause is patellofemoral pain, which causes pain around or behind the kneecap. Other possibilities include knee osteoarthritis and other knee conditions. Because different conditions can cause similar symptoms, pain on stairs alone can't tell you exactly what's causing the problem. [1,2]
Why Do Stairs Make My Knee Hurt
Going up and down stairs requires your knee to bend while supporting your body weight. For people with patellofemoral pain, activities that increase the load on the kneecap, including squatting, running, and ascending or descending stairs, can aggravate symptoms. [1,2]
This doesn't necessarily mean that you're damaging your knee. It may simply mean that your knee is currently sensitive to the amount of load being placed on it.
Common Causes of Knee Pain on Stairs
Patellofemoral Pain
Patellofemoral pain is pain around or behind the kneecap. It can be aggravated by stairs, squatting, running, and prolonged sitting. [1,2]
There isn't one single cause. Multiple factors can contribute, which is why treatment is typically based on the individual's symptoms and needs. Exercise therapy and education are commonly recommended, with exercises targeting the hip, knee, or both depending on the person. [1,2]
Knee Osteoarthritis
Knee osteoarthritis can cause pain, stiffness, and difficulty with everyday activities. Exercise is strongly recommended for people with symptomatic knee osteoarthritis, and options can include walking, strengthening, neuromuscular training, and aquatic exercise. [3]
There isn't one “best” exercise for everyone. A physical therapist can help determine which exercises are appropriate based on your symptoms, abilities, and goals. [3]
Why Does Going Down Stairs Sometimes Hurt More?
Some people find that going **down** stairs are more uncomfortable than going up. Descending requires your muscles to control your body as you lower yourself from one step to the next.
Both going up and down stairs can reproduce symptoms in people with patellofemoral pain. [1,2]
Does Knee Pain on Stairs Mean You're Damaging Your Knee?
Not necessarily.
Pain doesn't automatically mean you're causing damage every time you use your knee. However, persistent or worsening pain shouldn't be ignored either.
If your knee pain continues or starts interfering with exercise, work, or everyday activities, it's worth having it evaluated.
What Can Help Knee Pain on Stairs?
The right treatment depends on what's causing your symptoms.
For patellofemoral pain, exercise therapy and education are recommended as a primary treatment approach. [1,2]
For knee osteoarthritis, exercise is also strongly recommended and can help improve pain and function. [3]
Rather than avoiding stairs or looking for one “magic” exercise, a physical therapist can help you gradually improve your knee's ability to tolerate the activities that matter to you.
When Should You Have Your Knee Evaluated?
Consider getting your knee evaluated if:
- Your pain has lasted for several weeks
- Pain keeps coming back
- Stairs are becoming increasingly difficult
- Knee pain is interfering with exercise or daily activities
- Your knee feels unstable or gives way
- Your symptoms started after an injury
- Your pain is getting worse instead of better
A physical therapist can evaluate your symptoms, strength, mobility, and movement to help determine what may be contributing to your pain.
The Bottom Line
Knee pain when going up or down stairs can have several possible causes. Patellofemoral pain and osteoarthritis are two common possibilities, but stair pain alone isn't enough to diagnose the cause.
If stairs are becoming painful or difficult, you don't necessarily need to stop moving. The right approach depends on what's contributing to your symptoms, and exercise-based rehabilitation can be an important part of treatment for several common knee conditions. [1,3]
If you've corrected these habits but still experience lower back pain, professional care can help. At Buffalo Chiropractic + Physical Therapy, we can assess your spinal alignment and create a personalized treatment plan. Spinal adjustments can restore proper alignment, while targeted exercises can strengthen supporting muscles.
Call (716) 576-3993 to schedule your consultation today. Stop waiting, start healing.
Medical Disclaimer
The information provided in this article is for general educational and informational purposes only and is not intended to provide medical advice, diagnose or treat any health condition, or replace evaluation and advice from a qualified healthcare professional. Everyone’s symptoms and circumstances are different. If you are experiencing back pain or have concerns about your health, consult with an appropriate healthcare professional for personalized guidance. If you are experiencing severe or worsening symptoms, seek prompt medical attention.
References
- Willy RW, Hoglund LT, Barton CJ, et al. *Patellofemoral Pain: Clinical Practice Guidelines Linked to the International Classification of Functioning, Disability and Health.* Journal of Orthopaedic & Sports Physical Therapy. 2019;49(9).
- NHS DynamicHealth. *Patellofemoral Knee Pain.* [NHS DynamicHealth: Patellofemoral Knee Pain]
- Kolasinski SL, Neogi T, Hochberg MC, et al. *2019 American College of Rheumatology/Arthritis Foundation Guideline for the Management of Osteoarthritis of the Hand, Hip, and Knee.* Arthritis Care & Research. 2020;72(2):149-162. [ACR/Arthritis Foundation Osteoarthritis Guideline]