Why Your Knees Hurt When Climbing Stairs – Expert Advice by Dr. Kashyap Solanki – Orthopaedic Surgeon, Andheri East, Mumbai
Updated: Oct 9
Climbing stairs loads the knee with about three to four times your body weight, most of it through the joint behind the kneecap. That is why stairs are often the first activity to hurt when the kneecap cartilage, early arthritis or weak thigh muscles are a problem. Most causes improve with targeted exercise.
Common Causes
Patellofemoral pain (runner's knee): an ache around or behind the kneecap in teens, young adults and active people; worse on stairs, squatting or long sitting.
Chondromalacia patella: a grinding feeling under the kneecap, often in young women.
Knee osteoarthritis: usually over 45; morning stiffness, pain going down stairs and swelling.
Meniscus tear: catching, locking or pain on the inner or outer joint line, after a twist or from wear.
Patellar tendinitis: pain just below the kneecap in jumpers and gym-goers.
Weak or tight muscles: common in desk workers or after inactivity; pain improves as strength builds.
Going Up vs Going Down
Pain going up often points to the kneecap joint or tendon. Pain going down is common in arthritis, because the thigh muscle works hardest to control the knee as it bends under load.
Simple Things That Help
Lead with the stronger leg going up, and the painful leg going down ("up with the good, down with the bad").
Use the handrail and take one step at a time.
Lose even a few kilos: each kilo lost takes several kilos of load off the knee on stairs.
Wear cushioned, supportive footwear.
Exercises (2 to 3 Times a Week, Pain-Free Range)
Straight leg raises: 3 sets of 10.
Wall sits at a shallow angle: hold 20 to 30 seconds, 5 times.
Step-ups on a low step: 3 sets of 10.
Side-lying leg lifts for the hip muscles: 3 sets of 12.
Hamstring and calf stretches: hold 30 seconds each.
Stop any exercise that causes sharp pain, and ask a physiotherapist to check your technique.
When to See a Specialist
Pain lasting more than 4 to 6 weeks despite exercise
Swelling, locking or the knee giving way
Night pain or pain at rest
Difficulty with daily tasks
Treatment may include physiotherapy, injections, arthroscopy for mechanical problems, or joint preservation surgery or replacement for advanced arthritis.
Frequently Asked Questions
Should I avoid stairs completely? No. Controlled stair use builds strength. Modify how you climb rather than stopping.
Is knee pain on stairs always arthritis? No. In younger people it is more often a kneecap problem that responds well to exercise.
Knee pain on stairs not improving? Book a knee assessment with Dr Kashyap Solanki at Amardeep Nursing Home, Andheri East, Mumbai. Call or WhatsApp +91 8108171796.
About Dr. Kashyap Solanki
Orthopaedic Surgeon – Andheri, Mumbai.
Dr. Kashyap Solanki specializes in hip and knee replacement, robotic-assisted knee surgery, and joint preservation procedures like HTO, arthroscopy, and ligament reconstruction. He is also known for performing complex revision joint replacements and managing challenging upper and lower limb fractures. With a focus on precision and patient-centered care, Dr. Solanki helps restore mobility and improve quality of life through advanced orthopaedic solutions.
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