Why Does My Knee Hurt Going Down Stairs? Understanding Common Causes of Knee Pain
Going Down Stairs Should Be Easy… So Why Does Your Knee Hurt?
You walk up the stairs without much trouble.
Then you turn around to come back down.
That first step sends a sharp pain through your knee.
Sound familiar?
Many people experience knee pain with stairs, squatting, lunging, or getting up from a chair. It can be frustrating when everyday activities start to become uncomfortable, especially when there was no obvious injury.
The good news is that knee pain does not always mean something is seriously damaged. Often, it is a sign that something in the way your knee, hip, ankle, and muscles are working together needs attention.
At Abbotsford Sports & Orthopaedic Physiotherapy, also known as Abby Physio, we help people understand the cause of their knee pain and create a treatment plan to help them return to the activities they enjoy.
Why Does Going Down Stairs Hurt More Than Going Up?
Going downstairs places a unique demand on your knee.
When you step down, your quadriceps muscles work to control your body weight as your knee bends. This creates increased pressure through the kneecap and surrounding structures.
If your muscles are not absorbing the load effectively, your knee may become irritated.
Common reasons knee pain appears when going downstairs include:
• Reduced strength through the quadriceps, hips, or glutes
• Changes in how your knee moves during activity
• Reduced ankle or hip mobility
• Increased activity levels without enough preparation
• Previous injuries that were never fully rehabilitated
Your knee is not working alone. It is part of a larger movement system.
Is It Runner’s Knee?
One of the most common causes of pain around the front of the knee is patellofemoral pain syndrome, often called runner’s knee.
Despite the name, you do not have to be a runner to experience it.
People with patellofemoral pain may notice discomfort with:
• Going downstairs
• Squatting
• Lunging
• Sitting for long periods
• Running or jumping
This pain often comes from increased stress around the kneecap and changes in how the knee is moving during activity.
Your Hip and Foot Can Affect Your Knee
Many people are surprised to learn that knee pain is not always caused by the knee itself.
Your hip, ankle, and foot all influence how your knee moves.
For example:
• Weak hip and glute muscles can affect how your leg controls movement
• Limited ankle mobility can change how your knee bends during activities
• Poor movement patterns can increase stress on certain areas of the knee
This is why a complete physiotherapy assessment looks at your whole movement pattern rather than only focusing on where you feel pain.
Should You Rest Your Knee?
When your knee hurts, the first instinct is often to stop moving.
While reducing activities that aggravate your pain can be helpful, complete rest is usually not the long-term solution.
Your body needs appropriate movement and strength to recover.
A physiotherapist can help determine:
• Which activities are safe to continue
• What movements may be irritating your knee
• Which muscles need strengthening
• How to gradually return to exercise
The goal is not just to make your knee feel better today. It is to help your knee become stronger and more resilient for the future.
How Can Physiotherapy Help Knee Pain?
At Abby Physio, treatment is based on finding the reason behind your symptoms.
Your assessment may include looking at:
• Knee mobility and strength
• Hip and glute strength
• Ankle mobility
• Walking and running mechanics
• Balance and movement control
• Activity goals
Treatment may include:
• Strengthening exercises
• Mobility exercises
• Hands-on physiotherapy
• Movement retraining
• Education on activity modification
• A gradual return to sport or exercise program
Every knee is different, which is why treatment should be personalized to you.
When Should You See a Physiotherapist?
Consider booking an assessment if:
• Your knee pain has lasted more than a few weeks
• You avoid activities because of your knee
• Stairs, squats, or exercise are becoming painful
• Your knee feels unstable or gives way
• You have swelling or recurring symptoms
• Your pain keeps returning despite trying to manage it yourself
Getting the right diagnosis early can help prevent small problems from becoming bigger limitations.
Get Back to Moving Confidently
Your knees are designed to help you walk, run, jump, and move through life.
If knee pain is stopping you from doing the things you enjoy, Abby Physio can help you understand what is causing your symptoms and create a plan to get you moving confidently again.
Whether you are dealing with pain going downstairs, returning to sport, or simply wanting to stay active, our team at Abbotsford Sports & Orthopaedic Physiotherapy is here to help.