Knee Pain Going Down Stairs? Common Causes and What Helps

Walking down stairs asks a lot of your knee. Your thigh muscles work while lengthening to control the drop, and the force through the front of the knee is several times higher than on flat ground. That is why knee pain going down stairs is often the first sign that something at the front of the knee is irritated.

Where does it hurt? That's the best clue

Just below the kneecap: patellar tendon pain

Pain in a small spot right under the kneecap that gets worse with stairs, squats and jumping often points to patellar tendonitis (jumper's knee). It is common in people who run, jump or have recently increased their training.

Around or behind the kneecap: patellofemoral pain

A dull ache around or behind the kneecap, worse on stairs, when squatting or after sitting for a long time, is typical of patellofemoral pain, often called runner's knee.

Deep, stiff and worse in the morning: possible arthritis

In older adults, stiffness that eases after moving around, with aching on stairs, can be a sign of knee osteoarthritis.

Catching, locking or giving way

These are not typical of tendon or kneecap pain and can point to a meniscus or ligament problem. Get them checked.

Knee pain climbing stairs vs going down

Many people notice that going down hurts more than going up. Going down loads the front of the knee while the thigh muscles lengthen, which tends to irritate both tendon pain and kneecap pain. Pain going up stairs often reflects how much the knee bends under load on each step.

What helps knee pain on stairs

1. Use the handrail and take it one step at a time while the knee settles.
2. Lead with the stronger leg going up and the sore leg going down so the sore knee does less work.
3. Strengthen the thighs and hips. Wall sits, step-ups and leg presses build the muscles that control the knee on stairs. Our Knee Reset is a simple 14-day place to start.
4. Support the tendon. If the pain is just below the kneecap, a patellar tendon strap worn during stair-heavy days, runs or workouts can make loading more comfortable.
5. Adjust your week. Spread out stair-heavy or hill-heavy days while the knee calms down.

When to see a professional

See a doctor or physical therapist if your knee is swollen, locks or gives way, hurt after a fall or twist, hurts at night, or is not improving after a few weeks.

This article is general information, not medical advice. If your knee is swollen, unstable, painful at rest or after an injury, or not improving, see a doctor or physical therapist.