Why Does My Knee Hurt When I Walk or Climb Stairs?

You may feel knee pain when walking or climbing stairs due to patellofemoral pain syndrome, knee osteoarthritis, and meniscus tears. In many cases, injuries to the anterior cruciate ligament, posterior cruciate ligament, or collateral ligaments can also cause pain while climbing stairs, walking, or bending.

At Total Orthopedics & Sports Medicine, our team uses magnetic resonance imaging and physical exam results to identify knee joint problems. After identifying the cause of pain, we may recommend NSAIDs, steroid injections, or surgical intervention to relieve your knee pain. To support your recovery, we may also recommend knee braces or supportive gear that relieve pressure and improve joint stability. Call us today at 855-321-6784 to restore your knee function.

What Causes Knee Pain When Climbing Stairs or Walking?

Sprains, strains, tendinopathy, cartilage tears, and chronic conditions like arthritis or tendinitis (inflammation or micro-tears in the tendon) can cause knee pain during movement. When you walk or climb stairs, these issues worsen due to the repeated bending and weight-bearing on your knee joint. Over time, the added pressure can irritate surrounding tissues and reduce joint stability, increasing discomfort.

You might also experience knee pain during movement due to flat feet or spinal misalignment. These structural issues disrupt your body’s natural alignment and affect weight distribution through your legs. As a result, these conditions increase abnormal stress between the thigh bone, shin bone, and the cartilage beneath your kneecap. As time passes, this added strain can accelerate joint degeneration, damage surrounding muscles, and trigger inflammation or knee pain. Moreover, bursitis can cause knee pain by inflaming the fluid-filled sacs around the joints.

Other than that, according to the NCBI, iliotibial band syndrome is a common cause of lateral knee pain in athletes. It occurs when the iliotibial band (a thick tissue from the hip to the outer shin) becomes tight or inflamed. Additionally, iliotibial band syndrome affects 1.6% to 12% of runners and active athletes. Similarly, meniscus tears that occur from sudden twisting or traumatic injury may even cause severe knee pain.

What Are the Early Signs of Knee Injury?

Early signs of a knee injury often include pain, swelling, and stiffness around the joint. You may feel sharp or aching discomfort that worsens with walking, bending, or putting weight on the leg. In some cases, you might experience instability or a popping sensation in the knee joint while moving.

These symptoms can indicate damage to ligaments, tendons, cartilage, or the knee joint. Besides pain and swelling, you may also notice other signs of knee damage, such as:

• Difficulty fully bending or straightening the knee
• Grinding or clicking sensations during movement
• Warmth, redness, or visible swelling around the joint
• Bruising or skin discoloration
• Leg muscle imbalance, especially during stair climbing
• Knee joint tightness during activity
• Chronic knee pain that worsens with repetitive motion

If you notice any of these signs, consult our doctors for knee care at Total Orthopedics and Sports Medicine. Our specialists evaluate the underlying cause of knee pain, swelling, stiffness, instability, and movement limitations. We also take your medical history and order advanced imaging to identify injuries to the ligaments, tendons, cartilage, or other structures of the knee. Based on your diagnosis and activity level, we develop a treatment plan that may include medications, injections, or minimally invasive and surgical procedures. Schedule an evaluation with our team to determine the cause of your knee symptoms.

Why Does My Knee Hurt on Stairs but Not When Walking?

Your knee hurts on stairs but not when walking because climbing or descending stairs increases the force on your patellofemoral joint (where your kneecap meets your thigh bone) up to 3 to 5 times your body weight. It also requires your knee to bend deeply under a heavy, single-leg load. This movement forces the kneecap to slide tightly against the thigh bone groove.

Moreover, it irritates tissues around the kneecap, especially when you repeatedly bend and straighten your knee on stairs. Weak or imbalanced thigh and glute muscles can further worsen the problem by reducing your knee’s ability to absorb and distribute the load properly. As a result, the patellofemoral joint faces increased stress, causing pain on stairs. Besides these reasons, the way your knee responds to the following different movements can also help you understand the cause behind knee pain:

Movement	Pain Cause
Walking On Flat Ground	Arthritis, meniscus problems, tendon irritation, or joint inflammation
Climbing Stairs	Patellofemoral pain, cartilage wear, or quadriceps weakness
Going Down Stairs	Patellofemoral pain, osteoarthritis, or reduced knee control
Standing Up From Sitting	Knee arthritis, patellofemoral pain, or thigh muscle weakness
First Steps In The Morning	Osteoarthritis, tendon irritation, or stiffness after prolonged inactivity

How Does Chondromalacia Patella Affect Knee Movement?

Chondromalacia patella (runner’s knee) affects knee movement by softening or wearing down the cartilage underneath the kneecap. This cartilage helps the patella to glide smoothly over the thighbone. Once the patella slides, the kneecap grinds directly against the bone. This abnormal contact leads to inflammation, swelling, and anterior knee pain that worsens during repetitive or weight-bearing activity.

As the condition progresses, the joint becomes less stable and more stress-sensitive. Therefore, you may notice sharp pain in the knee cap when bending, muscle weakness around the knee, or a sensation of your knee “giving out”. Moreover, the pain typically increases when walking up or down stairs, kneeling, or standing after long periods of sitting.

According to ScienceDirect, chondromalacia patella causes 75% of knee pain in active people. Researchers found that people with chondromalacia (342 participants) reported much higher pain levels than those without it. They also had weaker thigh muscles, especially during slow knee movements measured at 60°/second.

What Non-Surgical Treatments Can Ease Knee Pain?

Non-surgical treatments such as cold/heat therapy, over-the-counter pain relievers, and corticosteroid injections can ease knee pain. You can also use braces, apply topical gels, and maintain a healthy weight to reduce pressure on the knee joint.

Here’s how each treatment alleviates pain and improves knee function, without a surgical intervention:

1. Cold and Heat Therapy

Cold therapy helps reduce knee swelling, dull aches, and inflammation, especially after a sudden twisting injury. In contrast, heat therapy improves circulation and relaxes stiff joints caused by chronic knee pain. Start by applying an ice pack for 15–20 minutes, 3-4 times daily, and use a cloth barrier to protect your skin. Once the swelling goes down, switch to heat therapy and apply a heating pad for 15–20 minutes before activity.

2. Over-the-Counter Pain Relievers

If you have inflammation, start with NSAIDs like ibuprofen or naproxen, as they help relieve swelling and moderate knee pain. However, if swelling isn’t a concern, acetaminophen (a pain reliever that blocks pain signals) can be a safer option for managing general discomfort. You can also apply topical creams or gels with menthol (a cooling agent that distracts nerves from pain).

3. Injections

Injections ease knee pain by delivering targeted relief directly into the joint, reducing inflammation and improving joint lubrication. They’re especially helpful when over-the-counter pain relievers aren’t enough to control worsening knee pain. Depending on your condition, our doctors may recommend one of the following injections to address the knee pain:

• Corticosteroid injections: These reduce pain and inflammation in the knee joint, providing quick relief for several weeks. They are often used for knee osteoarthritis or ligament injuries.
• Hyaluronic acid injections: This gel-like substance lubricates the cartilage beneath the knee cap, making joint movement smoother and less painful.
• PRP (Platelet-Rich Plasma) injections: These injections take components from your own blood to stimulate healing in damaged tissues after a knee injury.

4. Weight Management

Losing weight strains the knee joint, especially during stair climbing or bearing weight for long periods. Losing even 15 to 20% of your body weight can significantly reduce joint pressure, ease inflammation, and improve mobility. According to a PubMed Central study, adults who lost 20% or more of their body weight reported 25% less knee pain, better function, and improved physical quality of life.

5. Knee Braces

Knee braces help ease knee pain by stabilizing the joint and reducing stress on damaged or inflamed joints. They’re especially useful for people with ligament injuries, arthritis, or chronic instability during daily movement. Here are common types of knee braces and how they help you move comfortably:

• Functional braces: Provide support after ligament injuries (like ACL tears) by controlling joint movement and preventing further damage.
• Unloader braces: Shift weight away from the damaged part of the knee, commonly used in osteoarthritis to relieve pressure.
• Compression sleeves: These sleeves offer mild support, reduce swelling, and improve blood flow. They are ideal for early-stage arthritis or minor knee pain.
• Hinged braces: These braces are used after surgery or for more severe instability, allowing controlled movement while protecting the joint.

When Is Surgery the Right Option for Knee Osteoarthritis?

You should consider surgery for knee osteoarthritis when non-surgical treatments like injections, NSAIDs, or bracing no longer provide relief. These options are effective in moderate stages of OA, but if your pain continues to worsen, it may indicate breakdown of cartilage cushioning that requires surgical intervention.

You may also need surgery if knee osteoarthritis interferes with your sleep, balance, or ability to perform basic tasks like walking, climbing stairs, or standing for extended periods. At Total Orthopedics and Sports Medicine. Dr. Jarret Boroniec, D.O., offers advanced surgical solutions, including arthroscopic procedures, cartilage restoration, ligament repair or reconstruction, and knee replacement, when appropriate. To determine which approach is right for you, schedule an evaluation with our doctor.

Can Knee Arthritis Be Prevented with Exercises?

Yes, knee arthritis can be prevented with regular, targeted exercises that keep the joint strong and mobile. Exercises build muscle around the knee, which helps stabilize joint movement and manage knee pain when climbing stairs. This added support not only protects the joint from daily stress but also improves flexibility and overall function.

Therefore, you must consult a therapist who can guide you in proper stair climbing techniques that reduce the risk of future knee problems. To further maintain long-term joint health, it’s also important to add these strengthening exercises to your routine:

• Straight Leg Raises: Strengthen the quadriceps without bending the knee, which helps stabilize and protect the knee joint.
• Hamstring Curls: Build strength in the back of the thigh to support knee motion and reduce joint strain.
• Wall Sits: Activate the thighs and glutes in a controlled position that strengthens muscles without stressing the knee.
• Calf Raises: Boost calf strength to improve ankle alignment and reduce pressure on the knee.

Get the Right Treatment to Reduce Knee Pain at Total Orthopedics & Sports Medicine!

You should seek medical advice if your knee repeatedly gives way or feels unstable. Moreover, if you experience persistent knee pain at night, you should get immediate evaluation, as it may indicate an underlying ligament injury, meniscus tear, or cartilage damage. Delaying medical treatment will lead to difficulty fully bending or straightening the knee.

At Total Orthopedics & Sports Medicine, our experienced orthopedic specialists perform detailed knee evaluations at our New York and New Jersey offices, with no long referral wait. We take a patient-centered approach to non-surgical treatments and offer advanced minimally invasive procedures when necessary. Whether you are dealing with an overuse injury, cartilage damage, arthritis, or another knee condition, our goal is to help restore function. Call us at 855-321-6784 or visit 1789 Sheepshead Bay Rd, Brooklyn, NY 11235, to get advanced treatment options.

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