Why Does My Knee Hurt Going Up And Down Stairs?

ByAlexandra Meyer

Knee pain when walking up or down stairs is one of the most common reasons people seek help from an Exercise Physiologist. Whether it’s a sharp pain, aching discomfort, or a feeling of weakness, knee pain can make everyday activities frustrating and impact your confidence to stay active.

At Longevity Exercise Physiology, we help people understand the cause of their knee pain and develop personalised exercise programs to improve strength, reduce pain, and get back to doing the activities they enjoy.

What Causes Knee Pain On Stairs?

Many people assume knee pain means there is something seriously wrong with the joint. However, in many cases, knee pain is related to muscle weakness, poor movement patterns, reduced mobility, or a sudden increase in activity levels.

Walking up and down stairs places greater load through the knee joint compared to walking on flat ground. If the muscles around the hips, knees, and ankles are not working efficiently, this increased demand can lead to pain and discomfort.

Common causes of knee pain on stairs include:

  • Patellofemoral Pain Syndrome (Runner’s Knee)
  • Osteoarthritis
  • Tendinopathy
  • Muscle Weakness
  • Poor Hip Strength
  • Reduced Ankle Mobility
  • Previous Injury
  • Poor Movement Mechanics

You may notice pain:

  • Going Up Stairs
  • Going Down Stairs
  • Standing Up From A Chair
  • Squatting
  • Kneeling
  • Walking For Long Periods

If this sounds familiar, the good news is that exercise is often one of the most effective treatments available.

Can Exercise Help Knee Pain?

The short answer is yes.

Research consistently shows that exercise is one of the most effective treatments for many common causes of knee pain, including osteoarthritis and patellofemoral pain syndrome.

Exercise can help by:

  • Improving Leg Strength
  • Improving Hip Strength
  • Reducing Joint Stress
  • Improving Balance And Stability
  • Improving Mobility
  • Improving Confidence With Movement
  • Increasing Functional Capacity

Many people avoid movement because they believe exercise will make their knee pain worse. In reality, avoiding activity often leads to further weakness, reduced function, and worsening symptoms over time.

The key is completing the right exercises at the right intensity for your individual condition.

Why Hip Strength Matters More Than You Think

One of the most common findings we see at Longevity is weakness around the hips and gluteal muscles.

When the hips are not providing adequate support, the knee can be placed under increased stress during activities such as:

  • Walking Up Stairs
  • Walking Down Stairs
  • Squatting
  • Running
  • Getting Up From A Chair

Improving hip strength can often significantly reduce knee pain by improving the way force is distributed throughout the lower body.

This is why treatment should focus on the entire movement system rather than just the knee itself.

How Longevity Exercise Physiology Can Help

If knee pain is preventing you from exercising, working, or enjoying daily activities, it is important to understand what is driving the problem.

At Longevity Exercise Physiology, our highly trained Accredited Exercise Physiologists work with people experiencing knee pain, osteoarthritis, sporting injuries, and chronic musculoskeletal conditions every day.

We provide one-on-one guidance, monitor your response to exercise, and develop personalised programs designed to improve strength, function, and confidence.

Your program may include:

  • Lower Limb Strength Training
  • Hip And Glute Strengthening
  • Balance And Stability Training
  • Mobility Exercises
  • Functional Movement Retraining
  • Cardiovascular Exercise
  • Education Around Long-Term Self-Management

We offer:

  • One-On-One Supervised Exercise Sessions
  • Gym-Based Exercise Programs
  • Home Visits
  • Outdoor Training
  • Telehealth Consultations

Every program is tailored to your goals, fitness level, injury history, and lifestyle.

Additional Tips For Managing Knee Pain

Alongside exercise, these strategies may help reduce symptoms:

  • Avoid Sudden Increases In Activity
  • Wear Supportive Footwear
  • Maintain A Healthy Body Weight
  • Stay Consistently Active
  • Break Up Long Periods Of Sitting
  • Gradually Build Strength And Fitness

Remember, complete rest is rarely the answer. For most people, appropriate movement and progressive exercise provide the best long-term outcomes.

What Our Clients Say

One Longevity client recently shared:

“I thought my knee pain was just part of getting older. After working with my Exercise Physiologist, I can now walk stairs confidently, exercise regularly, and do things I had been avoiding for years.”

Another client wrote:

“The exercises were simple but effective. My knee feels stronger, and I finally understand what I need to do to keep improving.”

These stories reflect what we see every day. With the right guidance and exercise program, many people can significantly reduce knee pain and return to the activities they enjoy.

READY TO TAKE THE NEXT STEP TOWARDS PAIN-FREE MOVEMENT?

If knee pain is stopping you from exercising, working, or enjoying daily life, you do not have to manage it alone.

The right exercise program can help improve strength, reduce pain, restore confidence, and get you back to doing the things you love.

Call us today for a complimentary 15-minute phone consultation to learn more!

Call us at Longevity Exercise Physiology Ascot Vale, Aspley, Broadbeach, Casey, Castle Hill, Coburg, Deagon, Drummoyne, Edgecliff, Five Dock, Gladesville, Gungahlin, Kingsgrove, Liverpool, Macarthur Campbelltown, Marrickville, Neutral Bay, Penrith, Pymble, Pyrmont, Randwick, Rhodes, Rosebery, Springfield, Yamanto today on 1300 964 002 to book your personalised initial consultation or for a complimentary 15-minute free phone consultation.

Written by Lexe Meyer (Team Member at Edgecliff) 

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