Knee Pain While Walking or Climbing Stairs? Here’s What Might Be Causing It

Most people don’t give much thought to their knees—until something starts to hurt. One moment, you’re going about your day. The next, you’re wincing every time you climb a set of stairs or take a stroll around the block.

Knee pain during common movements like walking or climbing stairs can be incredibly frustrating. It sneaks into your daily routine, making even simple activities feel like a challenge. But what’s actually going on inside the joint when that discomfort strikes?

Let’s break it down.

Why These Movements Can Trigger Knee Pain

Walking and stair climbing both require weight-bearing and repetitive knee motion, often involving bending and straightening under load. The more steps you take or the higher you climb, the more pressure is placed on the joint. If something’s not working quite right—whether it's the joint itself, the surrounding muscles, or your movement patterns—you’re going to feel it.

The knee is a hinge joint supported by bones, cartilage, ligaments, and muscles. When any one of these structures becomes irritated, strained, or misaligned, pain can follow—especially when pressure is added through motion.

Common Causes of Knee Pain During Walking or Stairs

1. Patellofemoral Pain Syndrome (PFPS)

Often referred to as “runner’s knee,” PFPS is one of the most common culprits behind knee pain during stair climbing. It occurs when the kneecap (patella) doesn’t move smoothly over the thigh bone, causing friction and discomfort.

People often feel a dull ache around or behind the kneecap, especially when walking downhill, climbing stairs, or sitting with bent knees for long periods.

2. Weak or Imbalanced Muscles

Your knees rely on the muscles of the thighs, hips, and calves for support and control. If some muscles are too weak (especially the quadriceps or glutes), or if others are too tight, the mechanics of the knee can be thrown off.

This imbalance puts extra stress on the joint, making movements like walking or climbing stairs more painful over time.

3. Meniscus Injuries

The meniscus is a layer of cartilage that cushions and stabilises the knee. It’s susceptible to injury from twisting or heavy lifting.

A torn meniscus might not always cause immediate pain but can lead to pain, stiffness, or a catching feeling during walking or stairs.

4. Osteoarthritis

As we age, wear and tear on the joint can cause the cartilage to break down, leading to osteoarthritis.

This results in pain, swelling, and stiffness, especially during weight-bearing activities like walking or stair climbing.

5. Improper Foot Mechanics

Believe it or not, your feet might be contributing to your knee pain. Overpronation (rolling inwards), flat feet, or poor footwear can affect how forces travel up the leg, putting extra pressure on the knees.

How Physiotherapy at Tewantin Can Help

At Tewantin Physiotherapy, we take a movement-based approach to knee pain. Instead of just treating symptoms, we look at the underlying causes—posture, strength, mobility, and how you move day to day.

Here’s how physiotherapy can help:

✅ Thorough Assessment

We start by assessing how your knee moves, where the pain is coming from, and how other parts of your body (like your hips or feet) might be involved.

✅ Manual Therapy

Hands-on techniques help reduce stiffness, improve joint function, and ease tight muscles that may be contributing to poor knee alignment.

✅ Targeted Exercise

Strengthening the quadriceps, glutes, and hamstrings can relieve pressure on the knee. We’ll also focus on improving balance and coordination to support smoother movement.

✅ Gait and Stair Training

Sometimes it’s not what you’re doing—it’s how you’re doing it. Learning better techniques for walking, squatting, or climbing stairs can dramatically reduce pain.

✅ Footwear and Orthotic Advice

Supportive shoes and orthotics can correct imbalances at the feet that might be affecting the knees.

Don’t Let Knee Pain Limit You

Knee pain while walking or climbing stairs doesn’t have to be your “new normal.” With the right support and a proper plan in place, you can reduce pain, improve function, and get back to moving confidently again.

If you're noticing discomfort with everyday movement, now’s the time to address it—before it turns into something more serious.

Reach out to the team at Tewantin Physiotherapy today to book an assessment and take the first step towards stronger, pain-free knees.